5 vegetables that become more useful after cooking
While everything is more or less clear with the second point (poultry, legumes and dairy products) and the third point (fatty fish, avocado, vegetable oils), the first one is not as obvious, as it seems.
“Folk wisdom says that processed (that is, cooked) vegetables contain less nutrients than fresh ones do. But this is not always true,”
says Consumer Reports nutritionist Amy Keating.
“A number of nutrients in vegetables and fruits are blocked at the cell level, and high temperatures help to release them.”
Below, you will find five vegetables, which are better to cook before eating.
Cooking process activates carotenoids, which, according to experiments in mice, can prevent cancer. A study held in 2008 and published in the Journal of Agricultural Food Chemistry showed that the level of carotenoids is 14% higher in cooked carrots than that in fresh carrots.
Not the most attractive option? Then don’t forget about frying, which, according to the same study, increases the content of carotenoids by 13%.
Not the most popular for many people, yet extremely useful spinach is literally stuffed with nutrients (especially – calcium and iron). Keep in mind that you should obligatory cook it, because spinach also contains oxalic acid, which blocks the absorption of iron in our body, calcium and other useful elements.
Fortunately, the acid can be destroyed by heating. Studies show that spinach preserves its nutritional properties best, if it is immersed in boiling water for a minute and then into cold water to preserve its attractive appearance.
At least, this fact is responsibly declared by the US Department of Agriculture, based on the data of their own research. In addition, keep in mind that even edible mushrooms can contain a small amount of toxins that are easily destroyed by roasting.
The study, published by the International Journal of Food Science & Technology, showed that cooking asparagus increases the level of six nutrients, including antioxidants with anti-cancer properties, immediately by 16%.
Another study, already in the International Journal of Molecular Sciences, found out that cooking asparagus doubles the content of two types of phenolic acid, which scientists believe to reduce the risk of cancer.
Exposure to heat increases the content of lycopene. We remind you that this carotenoid pigment is associated with lower rates of cancer and cardiovascular diseases.
Even though exposure to heat reduces the content of vitamin C in vegetables, the same study showed that its activity is increased by 62%. Not bad, huh?