To properly consume the nutrients of vegetables, they must be cooked according to their characteristics.

The nutrients contained vary depending on the color of the vegetables, and each nutrient is absorbed by the body to different extents depending on the cooking method.

 

◇Red: Cook until coated with oil

 

Red vegetables like tomatoes, chili peppers, and beets contain lycopene and ellagic acid.

It has effects of anti-cancer, immune system strengthening, and vascular health improvement. To maximize the effects, it should be cooked by frying in oil.

Seasoning with salt instead of sugar can minimize nutrient destruction.

 

However, since it also contains many vitamins and minerals that are sensitive to heat, vitamins and

If you want to see the antioxidant effects of minerals, you should eat them raw.

◇Orange and yellow: Consume with skin intact

 

Carrots, paprika, and pumpkin contain alpha-carotene, beta-carotene, and lutein.

Nutrients that help with cardiovascular health, eye health, cell health, and skin improvement, especially because they are abundant in the skin.

It is better to eat these vegetables with the skin on.

 

Since it is fat-soluble, consuming it raw results in an absorption rate of about 10%, but cooking it in oil increases the rate to 60-70%.

However, it contains ascorbinase, an ingredient that destroys vitamin C.

It is best not to cook with foods containing vitamin C.

Adding vinegar with citric acid or apples and cooking can help prevent the destruction of vitamin C to some extent.

 

 

◇Green: Best enjoyed as a salad

 

Green vegetables such as spinach, bell peppers, lettuce, broccoli, kale, and peas include

It contains a lot of isothiocyanate, lutein, zeaxanthin, and folic acid.

 

Prevents cell damage and helps eye, blood, and bone health. When this vegetable is cooked, its nutrients are

Since it is easily destroyed, it is best to eat it as a salad without cooking.

If you want to learn, it's better to briefly blanch in boiling water or include it in steamed dishes.

 

 

 

◇Purple: Just a little in the water

 

Contains anthocyanins and resveratrol that give a purple hue

The vegetables include eggplant, kohlrabi, and red cabbage.

It helps with heart, brain, and bone health.

 

Anthocyanins are sensitive to water, and if soaked in water for a long time, all the nutrients will leach out.

It's best to rinse lightly. While it's preferable to eat it raw, if you dislike the astringent taste, you can lightly blanch or steam it.

In particular, gaji (eggplant) contains a lot of vitamin E and linolenic acid (essential fatty acids).

Cooking with sesame oil enhances absorption in the body. It can help prevent cell damage.

 

 

◇White: Must be stir-fried in oil

 

Onions, garlic, cabbage, radish sprouts, mushrooms, lamb wasabi, cauliflower contain allicin.

It contains many nutrients such as quercetin and indole.

 

These nutrients help boost immunity and strengthen bones and blood vessels.

It is heat-resistant and is well absorbed into the body when stir-fried with oil.

 

Especially, allicin, which produces a pungent taste, combines with vitamin B1 to form alithiamine.

It helps break down carbohydrates into energy.

 

Therefore, vegetables that produce a spicy taste, such as garlic and onions, contain vitamin B1.

It is good to cook and eat pork with a bit of fat together.

 

 

White vegetables go well with meat... what about green vegetables? © Provided by Health Chosun