Use scallions, ginger, and garlic when stir-frying to protect vitamin C
Core Tip: When cooking, use less salt and add it later. It's best to add salt just before the dish is finished cooking, which is beneficial for preserving vitamin C in vegetables; you can also add an appropriate amount of vinegar and soy sauce; when stir-frying, you can add a moderate amount of scallions, ginger, and garlic to protect vitamin C.
When it comes to nutrients in vegetables, many people first think of vitamin C. Vitamin C is an essential vitamin for the human body and is also the vitamin that the body needs in the largest amount. However, its biggest drawback is its "fragility": it is extremely prone to loss or destruction during cooking. Recent studies have found that some seasonings used in cooking can also affect the vitamin C in vegetables.
Salt can be "destructive"
The main component of salt is sodium chloride. Researchers from Tongji University found that adding salt during cooking can lead to the partial destruction of vitamin C in vegetables; the more salt is added, the greater the loss of vitamin C. The reason may be that the hypertonic solution formed by salt during cooking causes the vitamin C in the cells to leach out, making it easier to contact with oxidizing enzymes and more prone to oxidation. At the same time, the timing of adding salt also has different effects; adding salt first increases the leaching of vitamin C and leads to greater loss.
Recommendation: When cooking, use less salt and add it later. It's best to add salt just before the dish is finished cooking, which is beneficial for preserving vitamin C in vegetables.
Soy sauce and vinegar are "protectors"
Vinegar is an acidic substance. Vitamin C is particularly unstable in alkaline conditions and is easily destroyed, but it is relatively stable in acidic conditions. Adding an appropriate amount of vinegar when cooking dishes not only makes the dish crisp and delicious but also prevents the destruction of vitamins. In addition, adding vinegar can also promote the dissolution of mineral components such as calcium, iron, and phosphorus, improving the nutritional value of the dish and the body's absorption and utilization rate.
Researchers from the National University of Singapore found that fermented soy sauce usually contains natural antioxidant components, such as flavonoids. Researchers from China Agricultural University found that fermented vinegar also contains some antioxidant substances. These antioxidants help prevent vitamin C from being oxidized and can also enhance the effects of vitamin C.
Recommendation: When cooking, you can add an appropriate amount of vinegar and soy sauce. But note that it must be fermented varieties.
Scallions, ginger, and garlic can reduce loss
Scallions, ginger, and garlic are seasonings that people often use. Studies have found that scallions, ginger, and garlic have strong antioxidant properties. When cooking, adding some scallions, ginger, and garlic can have an antioxidant effect, which is beneficial for delaying and reducing the destruction of vitamin C.
Recommendation: When stir-frying, you can add a moderate amount of scallions, ginger, and garlic to protect vitamin C. Spices like star anise and Sichuan peppercorns have the same effect.