6 Nutritious Vegetables That Are Bad for You When Eaten Raw

The nutritional absorption rate of vegetables varies depending on how they are cooked.

There are some vegetables that, when cooked or blanched, have greater nutritional value than when eaten raw. What are they?

 

 

◇Carrot

 

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

When eaten cooked, nutrient absorption is maximized.

 

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

 

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

 

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

It increased by about 3.9 times compared to raw carrots.

Additionally, frying carrots in oil or roasting carrots also had higher beta-carotene content than raw carrots.

◇Spinach

 

If you boil spinach in water for 30 to 60 seconds, the antioxidant beta-carotene content increases.

 

Spinach contains 2876ug of beta-carotene per 100g.

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

Among the 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 boiled in water, the heat destroys the cell walls, allowing more beta-carotene to be released.

 

 

◇Garlic

 

Garlic can increase its anticancer effects if boiled in water for an hour before eating.

 

S-allyl cysteine ​​in garlic is a powerful antioxidant that removes active oxygen and has a high anticancer effect.

According to the results of an experiment by the research team of the National Institute of Agricultural Sciences, Department of Agricultural and Food Resources,

When garlic was boiled in water for an hour, its S-allyl cysteine ​​content increased fourfold.

 

 

◇Tomato

 

Tomatoes are rich in lycopene, which is effective in preventing cancer and cardiovascular disease.

 

Lycopene must be heated to fully benefit from its benefits.

 

Cook the tomatoes at 87 degrees Celsius for 2 minutes, 15 minutes, and 30 minutes respectively.

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

Because lycopene is a fat-soluble nutrient, it is better to eat it heated with oil.

 

 

◇ Eggplant