Raw food is on the rise. Some believe that the less you process food, the better for health. However, many foods are more nutritious after preparation.
For all vegetables, the longer they cook, the higher the temperature and the more water used, the greater the loss of nutrients. Especially water-soluble vitamins (C and many B-vitamin variants) are leached from vegetables. So try to use as little water as possible when cooking. Steaming or baking is often healthier. You can also use the water left in the pan in soups, broths, or when preparing vegetable sauce.
These nine vegetables are really healthy when cooked:
Every living thing is made up of cells and sometimes nutrients are trapped in the cells along with vegetables. The digestive system cannot break down cell walls. This is possible during cooking, so that your body can easily absorb vitamins A, B9, C and E.
Mushrooms and edible mushrooms contain high amounts of antioxidants that are released during cooking. Antioxidants help break down “free radicals”. These are chemicals that can affect our cells and cause disease and aging.
Spinach is full of iron, magnesium, calcium and zinc. Only after cooking can these substances be easily absorbed by the body, due to the oxalic acid in the vegetable. Additionally, bound calcium is released during cooking. Vitamin B9 content remains the same after spinach has been cooked.
When tomatoes are cooked, the antioxidant lycopene is released. This substance is associated with a reduced risk of multiple chronic diseases. When you cook tomatoes, some vitamin C is lost.
Cooked carrots contain more beta-carotene than raw carrots. This is a substance that the human body can convert into vitamin A. This helps bone growth, good for your eyes and immune system. It is important to fully cook the roots or else some of the nutrients will disappear in the water. Vegetables also lose their nutritional value when carrots are baked.
Pepper is full of antioxidants. It is better to bake this vegetable, because some vitamin C is lost when cooking peppers.
Broccoli, cauliflower and Brussels sprouts
This vegetable is full of very healthy glucosinolates and the enzyme myrosinase. If you boil or steam these vegetables, these substances are effectively and well absorbed after eating them. There is also a lot of vitamin C in this vegetable.
When baking, frying, or after several rounds in the microwave, green beans are the healthiest. Then it contains higher concentrations of antioxidants compared to after cooking.
The best way to cook kale is steamed. Ensures that some harmful enzymes are broken down.