A mistake in cooking vegetables that makes them unhe althy

A mistake in cooking vegetables that makes them unhe althy
A mistake in cooking vegetables that makes them unhe althy
Anonim

Vegetables are one of the he althiest foods. They are an invaluable source of useful carbohydrates, vitamins, minerals, fiber, powerful antioxidants. The body can derive the greatest benefits from vegetables when they are consumed raw. Thus nutrients and trace elements are preserved and supply the body with everything it needs.

There are some exceptions where cooking enhances the effect of nutrients in vegetables. This applies above all to beta-carotene (in orange and dark green vegetables), lycopene (in tomatoes), where the cooking process enhances their he alth effects and makes their active impact on the body more tangible.

And since we cannot only consume raw vegetables, but also have to cook them, preparing our favorite dishes, sometimes we also make mistakes in cooking these very he althy products.

Nutrients and especially trace elements in vegetables are very sensitive to heat. The vitamins, minerals and antioxidants in them are water-soluble, which makes boiling them in water or over-roasting them unsuitable for nutritional value. If you cook vegetables too much and for too long, they lose a significant part of their nutritional qualities.

When vegetables are cooked excessively and for a long time, they lose the availability of nutrients in their composition. These substances dissolve in the boiling water or fat when cooking, so if you overcook or toast them, the probability of losing their he althy properties is high. However, this does not mean that you should only eat raw vegetables, according to nutritionist Charlotte Morrison, quoted by Queensland He alth.

What you need to do is not to overcook the vegetables. In order for all the useful substances to be available and for your body to absorb them as much as possible, you need to cook them so much that they become slightly soft, but remain crunchy. Adjust the cooking time according to the type of vegetables. Some firmer root vegetables, for example, need a bit more cooking time than some soft and juicy vegetables, like say tomatoes.

What are the best methods for cooking vegetables and preserving their nutritional qualities?

Cooking vegetables can preserve their nutritional qualities and flavors as long as you know which mistake to avoid. If you boil your vegetables, also think about the water they were cooked in. Since most of the vitamins in them are water-soluble, they are found precisely in the boiling water. You can include it in soups, stews to use in the same dish or for the next recipe.Do not throw away the water in which you boil the vegetables to supply your body with the whole palette of substances that are otherwise lost.

Shorter cooking and baking time is also a great option for cooking vegetables, but at the same time preserving their nutrients.

Steaming is one of the he althiest ways to cook vegetables because the nutrients remain in them. However, steaming should also not be continued for too long in order not to mushy vegetables and not to break the fragile molecules and chains of nutritional microelements in them.

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