7 more nutritious vegetables when cooked

The raw and cooked vegetables both offer unique health benefits. Although cooking vegetables can change their nutritional content, some, such as carrots, tomatoes and mushrooms, are better cooked, making certain vitamins and minerals easier to absorb.

1. Carrots

Cooked carrots can provide more nutrients than floods. The carrots are rich in carotenoids, which are colorful pigments based on plants which give them their orange color. These pigments have powerful antioxidant properties linked to a reduced risk of heart disease and certain cancers.

Cooking carrots increases the bioavailability of carotenoids. This means that your body can absorb more. Research revealed that the absorption of beta-carotene was 6.5 times higher in sautéed carrots, as opposed to those raw.

2. Mushrooms

Mushrooms are antioxidant vegetables that provide more nutrients when cooked. Antioxidants are molecules found in plants that protect cells from damage.

Cooking mushrooms quickly, such as steam or microwave, can increase their antioxidant activity. However, cooking them for long periods can reduce their advantages.

3. Asparagus

Asparagus is a hard vegetable and in the shape of a spear often served cooked because of its texture. The cooked asparagus is tender, which facilitates consumption, and it has increased antioxidant activity.

Cooking asparagus can reduce its vitamin C content. To protect the vitamin content, opt for a quick cooking method, such as steam or jump.

4. Large

Like most leafy green vegetables, the carder tends to lose vitamin C when cooked. Most green leafy vegetables are more nutritious when consumed raw. However, the kitchen card increases its bioavailability of beta-carotene and vitamins E and K.

To preserve as much vitamin C as possible, prepare the card with a card with a quick cooking method. Try slightly to sauté in a little oil or just the microwave.

5. Potatoes

The potatoes are a starchy vegetable that requires cooking before serving. The potatoes contain the solanine compound, which can be toxic in large quantities. Fortunately, cooking potatoes considerably reduces the risk of solanine poisoning.

Potatoes can be prepared in various ways, including jumping, steam, roasting, microwave or frying.

6. Peas

Peas are starchy vegetables that are also classified as legumes. The peas are rich in folate, a soluble vitamin in essential water for cellular health.

Cooking peas does not affect their Folate content; Boiling them can be the best method to keep their nutrients.

7.

Although technically a fruit, tomatoes are often consumed in the form of vegetables. They are delicious wines, but can also be cooked. The tomatoes are rich in carotenoid lycopene, which is linked to better heart and bone health and can also reduce the risk of certain cancers.

Cooking tomatoes can allow your body to absorb more lycopene than floods. A study revealed that the levels of lycopene in the blood of participants increased by 80% more during the consumption of tomatoes sautéed in olive oil, rather than without it.

What are the best ways to cook vegetables?

Certain cooking methods are better to keep and stimulate the nutritional profile of a vegetable. The following cooking methods affect vegetables differently, in particular:

• Smoking: This method effectively preserves vitamins and minerals when cooking vegetables. It is also relatively fast.
• Jump:: Cooking vegetables on the stove allows shorter cooking time without water, which can improve the nutrient content.
• Microwave: The use of your microwave to cook vegetables allows you to cook them quickly, which can help them keep many vitamins and minerals. Microwaves can be the best way to protect antioxidants in garlic and fungi.
• Wire mesh:: The roasting of vegetables involves exposing them to high heat levels over an prolonged period. This can cause many varieties to lose. However, it allows vegetables rich in vitamin C and other vitamins soluble in water to keep these nutrients.
• Boiling:: The cooking of vegetables in water affects their levels of soluble vitamins in water. Building considerably reduces vitamin C. Broccoli and green leafy vegetables can lose up to 50% of their vitamin C content when cooked in water.
• Frying: Fried vegetables are prepared in hot oil and often covered with breadcrumbs. Although tasty, frying is not the healthiest way to prepare vegetables. Cooking vegetables in oil at high temperatures can expose them to aldehydes, substances linked to an increased risk of cancer.