The nutritional absorption rate of vegetables in the body varies depending on the cooking method.

Are there vegetables that have higher nutritional benefits when cooked by heating or boiling compared to eating them raw?

 

 

Carrot

 

Carrots are rich in beta-carotene, a fat-soluble nutrient.

If you learn and eat it, the nutrient absorption rate is maximized.

 

Beta-carotene is converted into vitamin A in the body, providing benefits such as protecting eyesight, improving skin health, and boosting immunity.

 

When eaten raw, 10% is absorbed into the body, but when boiled or blanched, 20-30% is absorbed, and when stir-fried in oil, over 60% is absorbed.

 

According to a study published in the Journal of Korean Food Storage and Distribution, frying carrots in oil increases the beta-carotene content.

It increased approximately 3.9 times more than the carrot.

In addition, frying or roasting carrots in oil also resulted in higher beta-carotene content compared to fresh carrots.

Spinach

 

Blanching spinach in boiling water for 30 to 60 seconds increases the antioxidant component beta-carotene.

 

Spinach contains 2,876 micrograms of beta-carotene per 100 grams.

According to a study published in the Korean Journal of Food and Nutrition Science, boiling spinach increased beta-carotene by 100g, and

Among 22 types of vegetables, spinach had the highest beta-carotene content.

 

 

◇Pumpkin

 

Pumpkin is rich in fat-soluble vitamins A and E, so it is best absorbed by the body when cooked in oil.

 

When pumpkin is stir-fried in oil or blanched in boiling water, the cell walls are broken down by heat, allowing beta-carotene to be released more easily.

 

 

Garlic

 

Boiling garlic in boiling water for an hour can enhance its anticancer effects.

 

S-allyl cysteine inside garlic is a powerful antioxidant that eliminates reactive oxygen species and has a high anticancer effect.

Experimental results from the Research Team of the Department of Agricultural Food Resources at the National Institute of Agricultural Sciences

Boiling garlic in boiling water for one hour increased the S-ally cysteine content by four times.

 

 

◇Tomato

 

Tomatoes are rich in lycopene, which is effective in preventing cancer, cardiovascular diseases, and other conditions.

 

Lycopene can only be properly enjoyed by heating it.

 

Let's cook the tomatoes at 87°C for 2 minutes, 15 minutes, and 30 minutes each.

There is a study from Cornell University in the United States indicating that lycopene content has increased by 6%, 17%, and 35%.

Lycopene is a fat-soluble nutrient, so it is better to heat it with oil.

 

 

◇Branch