2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Although we all know that vegetables are healthier raw than cooked, and that when cooked they lose some of their nutritional value, there are exceptions. The following examples gain advantages when they undergo heat treatment.
1. Pumpkin
Although no one eats raw pumpkin, it is still an exception. It contains all kinds of antioxidants such as beta-carotene, which are much easier to absorb after heating.
2. Asparagus
Raw asparagus is definitely delicious, but cooking it destroys cell walls, which make it difficult to absorb the vitamins A, C and E and folate contained in this vegetable. In addition, heat treatment makes antioxidants, especially ferulic acid, more accessible.
3. Tomatoes
Cooking tomatoes releases the powerful antioxidant lycopene. High lycopene intake is associated with a lower risk of cancer and heart attacks.
4. Carrots
Studies show that cooked carrots have higher levels of beta-carotene. Our body converts beta-carotene into vitamin A, which plays an important role in vision health, reproduction, bone growth and the regulation of the immune system.
5. Mushrooms
Photo: Veselina Konstantinova
Mushrooms are generally indigestible if they are not cooked, but by heating them while cooking, you release the nutrients they contain, including protein, B vitamins and minerals, as well as compounds not found in other foods.
6. Spinach
In the match raw against cooked spinach there is a draw. Folate, vitamin C, niacin, riboflavin and potassium are more available in raw spinach, while cooking increases vitamins A and E, protein, fiber, zinc, thiamine, calcium and iron, and important carotenoids such as beta-carotene and lutein. absorbed more easily by the body.
The best option for our health in the end is to consume different vegetables in different ways. This ensures that you get the perfect combination of nutrients needed for your health.
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