We all know perfectly well that vegetables are a necessary healthy addition to our daily diet. At the same time, not everyone uses them in sufficient quantities. Moreover, even those who constantly eat a variety of vegetable dishes can almost completely deprive themselves of the benefits of them. Why is this happening and how to prevent it?
Heat treatment leads to a complete or partial loss of vitamins, minerals and antioxidants in many products. Having studied this issue, we have identified five popular vegetables, the nutrients in which are particularly poorly tolerated by cooking, frying, stewing or baking. So, remember, and better write it down.
Broccoli
Legends can be made about the benefits of this cabbage. A number of studies have shown that the substances contained in broccoli can prevent various types of cancer, including breast and skin cancer. They improve the health of the eyes, bones, digestive system and blood vessels. Also, one of the studies proved that the high content of the anti-cancer organic compound sulforaphane in broccoli, cauliflower and other cruciferous plants can replace some drugs prescribed for mental illness.
However, when we cook or fry broccoli, the benefits that our body could receive are reduced by 30%. In addition, heat treatment leads to a significant loss of vitamin C. Can’t you persuade yourself to start eating broccoli raw? Then you should know that according to the results of another study conducted in 2008, it was found that steaming allows you to preserve most of the beneficial properties contained in broccoli.
Bulgarian pepper
Who doesn’t like stuffed peppers? This dish is familiar to most of us since childhood, but we have to inform you that Bulgarian peppers are best eaten fresh and raw. One of the main advantages of this vegetable is a large amount of vitamin C, while frying, cooking or stewing can destroy this and other useful vitamins, thereby significantly reducing the amount of benefits from eating peppers.
Garlic
People often hear that eating one clove a day will prevent any diseases. Indeed, garlic is considered a natural antibiotic because it has antibacterial, antiviral and antifungal properties. In addition, thanks to the active ingredient allicin, garlic is able to lower blood pressure, cholesterol levels, and is also considered an antitumor agent and anticoagulant. Of course, in order to preserve the above useful properties, it is best to add garlic when the preparation of the dish is already finished.
Onion
Onions are an excellent source of vitamin C, sulfur compounds, flavonoids and phytochemicals, which are indispensable in the fight against cancer. But our body will receive them only if we eat onions raw. A study conducted in 2012 showed that other beneficial properties of onions that can prevent cardiovascular diseases completely disappear after half an hour of heat treatment. In addition, as in the case of beets and carrots, cooking onions will increase its glycemic index, which will then provoke a sharp jump in blood sugar.
Beet
A huge advantage of beetroot compared to other products is that it is the only source of betalanes – phytochemicals that emit a rich purple color and have a powerful antioxidant effect. In addition, beets are rich in calcium, potassium, magnesium, zinc, copper and other minerals. It also contains iron, which is well absorbed by the body, so beetroot is useful for anemia and is indispensable for the diet of vegetarians and vegans.
Beetroot also contains choline, a B vitamin that strengthens the liver and dissolves fats. Raw grated beets can be added to salads or healthy smoothies. A British study conducted in 2015 showed that daily consumption of freshly squeezed beet juice significantly reduces blood pressure in people with hypertension.
A source: https://inosmi.ru
