White vegetables are good to eat with meat… What about green vegetables?

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

The nutrients contained in vegetables vary depending on their color, and the degree to which each nutrient is absorbed in the body varies depending on how it is cooked.

 

◇Red: Cook in oil

 

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

It has anti-cancer, immune-boosting, and vascular health benefits. To maximize its effectiveness, it should be cooked with oil.

You can minimize nutrient destruction by seasoning with salt instead of sugar.

 

However, since it 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/Yellow: Eat with the skin

 

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

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

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

 

Because it is fat-soluble, the absorption rate is about 10% when eaten raw, but increases to 60-70% when cooked in oil.

However, it contains ascorbinase, a substance that destroys vitamin C.

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

Cooking with vinegar or applesauce containing citric acid can help prevent some of the destruction of vitamin C.

 

 

◇Green: Best eaten as a salad

 

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

It is rich in isothiocyanates, lutein, zeaxanthin, and folic acid.

 

It prevents cell damage and helps with eye, blood, and bone health. When heated, these vegetables lose their nutrients.

Because it is easily destroyed, it is best eaten raw in salads.

If you want to cook it, it is better to blanch it in boiling water or put it in a steamed dish.

 

 

 

◇Purple: Slightly in water

 

Contains anthocyanins and resveratrol, which give it a purple color.

Representative vegetables include eggplant, kohlrabi, and red cabbage.

Helps support heart, brain, and bone health.

 

Anthocyanins are sensitive to water, so if soaked in water for a long time, all the nutrients will be lost.

It's best to rinse it lightly. It's best eaten raw, but if you don't like the bitter taste, you can lightly blanch or steam it.

Eggplants, in particular, contain a lot of vitamin E and linolenic acid (essential fatty acid).

Cooking with sesame oil improves absorption and helps prevent cell damage.

 

 

◇White: Stir-fry in oil

 

Onions, garlic, cabbage, radish sprouts, mushrooms, horseradish, and cauliflower contain allicin,

It is rich in 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 fried with oil.

 

In particular, allicin, which is the component that gives a spicy taste, combines with vitamin B1 to form allithiamine.

It helps break down carbohydrates and produce energy.

 

Therefore, spicy vegetables such as garlic and onions contain vitamin B1.

It is good to cook it together with fatty pork.

 

 

White vegetables are good to eat with meat… What about green vegetables? © Provided by: Health Chosun