As humanity entered a stage of rapid material development, discussions about food nutrition began to gain popularity. People became engrossed in exploring various cooking methods for food, hoping it would not only be delicious but also achieve the most rational nutrition. The consumption of fruits raw versus cooked has emerged as a new area of interest, sparking people's curiosity. So, what is the optimal way to eat common fruits?
Apple: Raw for beauty, Cooked for stopping diarrhea
Saying apples are good for beauty mainly refers to the detoxifying and colon-cleansing effects of their pectin. When heated, the effect of pectin shifts from promoting bowel movements to stopping diarrhea. Therefore, people with poor digestion or mild diarrhea should heat apples before eating them. At the same time, the content of polyphenols, natural antioxidants, in apples increases significantly after heating. Polyphenols not only lower blood sugar and lipids, inhibit free radicals for antioxidant effects, but also suppress the rise of plasma cholesterol and eliminate free radicals in the body, which is very beneficial. However, cooked apples are less filling, which may lead to unconsciously eating more. Therefore, those who are beauty-conscious and want to lose weight should pay attention to their intake.
Pear: Raw for clearing heat, Cooked for nourishing yin
Banana: Suitable for cooking, no nutritional loss
Bananas are very nutritious, especially for being rich in potassium and magnesium. Potassium prevents high blood pressure and muscle cramps, while magnesium has the effect of relieving fatigue. Before and after exercise, bananas are a great energy supplement. The more famous effect of bananas is their ability to effectively relieve constipation. For this, you should choose fully ripe bananas and drink plenty of water. Bananas can be cooked because their minerals and dietary fiber are not destroyed by high heat, and their effects remain unchanged after heating. For those with a "cold" constitution or who feel it's too cold in winter, you can choose to eat bananas after heating them.
Tomato: Raw for vitamin C, Cooked for antioxidants
Lycopene, a natural pigment found in tomatoes, is one of the strongest antioxidants found in plants. It has anti-aging, anti-tumor, and cardiovascular-protective effects. However, naturally occurring lycopene is in an all-trans configuration, which can only be converted to a cis configuration through high-temperature cooking. This increases its solubility, allowing the body to absorb and utilize it. But tomatoes are also very rich in vitamin C, which is easily destroyed by high heat. Therefore, if you need to supplement vitamin C, it's best to eat them raw.
Orange: Generally raw, Cooked when you have a cough at the initial stage of a cold
Oranges are rich in vitamin C. Foods containing water-soluble vitamins are generally not recommended to be heated excessively to prevent nutrient loss. Does this mean oranges are not suitable for heating? Not necessarily. Because when oranges are steamed, components like narceine and orange oil in the peel are released, which can achieve the effect of resolving phlegm and stopping coughs. Therefore, if you have a mild cough at the initial stage of a cold, you can steam an orange and eat it with honey for a good cough-relieving effect.
In conclusion, fruits are generally rich in vitamins, minerals, dietary fiber, and some active substances. The nutrients most easily destroyed by high heat are mainly water-soluble vitamins, such as vitamin C and B vitamins. If you are considering vitamin intake, it is best to avoid high-heat cooking. If you need to intake minerals or dietary fiber, or active substances whose effects are not destroyed by heat, you can boldly try various cooking methods. For cool-natured fruits, it is best to consider eating them cooked if you have a "cold" spleen and stomach.