According to the Daily Mail, UK nutrition expert and senior lecturer in applied physiology at Birmingham City University, Mel Wakeman, pointed out that the fiber in fruits and vegetables is often bound to minerals. Therefore, without being broken down by heat, the minerals are not easily released for the body to absorb and utilize.
5 Vegetables to Cook for More Nutrients
Among them, it is recommended to cook vegetables like carrots, tomatoes, spinach, asparagus, and mushrooms before eating to obtain richer and more complete nutrients. However, Wakeman also reminded not to overcook the vegetables, as high temperatures can destroy other nutrients; using microwave heating or steaming can achieve both delicious taste and nutrition.
Vegetables recommended to be cooked:
Carrots
As is well known, carrots are rich in carotene, and cooked carrots can release more carotene, exerting a greater antioxidant effect.
Tomatoes
After being heated, red tomatoes can increase their lycopene content. Lycopene can reduce the risk of prostate cancer and is particularly beneficial for men's health. However, Wakeman also reminded that vitamin C in tomatoes is also destroyed after heating, so tomatoes can be eaten partly raw and partly cooked to obtain more balanced nutrition.
Spinach
Spinach is rich in iron and calcium, but the fiber and oxalates in spinach make it difficult for the body to absorb iron. In fact, people can only absorb 5% of the iron from most dark green leafy vegetables, and spinach is no exception. Therefore, when eating spinach, you can heat it slightly to increase the absorption rate of iron. But be careful not to overcook it, otherwise other nutrients will also be lost.
Asparagus
Everyone knows that tea and red wine contain polyphenols, and asparagus is also rich in this substance. After heating, the polyphenol content can be increased, achieving a better antioxidant effect and reducing the risk of heart disease and cancer.
Mushrooms
Mushrooms, which contain large amounts of vitamins and minerals, also see an increase in nutrient content after heating. However, it should be noted that mushrooms are more likely to absorb oil, so pay attention to the amount of oil used during cooking to avoid accidentally consuming too much fat.
Although some vegetables need to be heated to truly be healthy, people should not skip eating them just because it's troublesome. The Taiwan Cancer Foundation has been vigorously promoting the "5-7-9 Fruits and Vegetables" concept in recent years, suggesting that children should consume at least 3 servings of vegetables and 2 servings of fruits daily; adult women should consume 4 servings of vegetables and 3 servings of fruits, while adult men should have 5 servings of vegetables and 4 servings of fruits. Additionally, it is recommended to follow the "rainbow diet method," consuming red, yellow, green, white, and purple fruits and vegetables daily in a balanced way to maintain health.
Actually, as long as you choose the right cooking method, you can maintain the fresh taste of fruits and vegetables while absorbing rich nutritional essence, enjoying both deliciousness and health.