Vegetables contain many vitamins, minerals and other valuable substances. However, you should cook some types of vegetables to really benefit from the nutrients.
Anyone who pays attention to a healthy and balanced diet should eat as much fruit and vegetables as possible. However, how much the body has of the nutrients depends on the preparation. Some vitamins and minerals only become optimally “bioavailable” when heated, i.e. they can be absorbed by our body. These include, for example, vitamin A and vitamin E
1. Carrots
Carrots contain a lot of beta-carotene, which is good for the heart, circulation and skin, among other things. However, the body has difficulty absorbing the beta-carotene from raw carrots. It will be easier if the roots are cooked. Cooking causes the cell walls of the carrot to swell, allowing the beta-carotene to dissolve better.
In order to get as many nutrients as possible, you should only wash the carrot and not peel it. The bowl contains a particularly large number of valuable substances. In order for the body to be able to process the beta-carotene, it also needs some fat, for example a drop of olive oil.
2. Pumpkin
The same applies to pumpkins as to carrots. The plants also contain a lot of beta-carotene, which is converted into vitamin A in the body
3. Tomatoes
From a botanical point of view, the tomato is a fruit vegetable – in our kitchen it is mainly used in salads or sauces. Tomatoes are high in lycopene, a carotenoid responsible for the red color. The substance has an anti-inflammatory effect and also has a beneficial effect on the cardiovascular system. Thanks to its antioxidant effect, it protects the cells from free radicals.
However, tomatoes have comparatively thick cell walls, making it difficult for the body to get to the lycopene. Cooking breaks down the cellular structures and makes the substance easier to absorb. Although this also reduces vitamin C, lycopene is much more effective than vitamin C, especially as a free radical scavenger.
4. Spinach
Most people eat spinach cooked anyway, but the plant is also often used raw in salads and smoothies. However, spinach contains oxalic acid, which can be harmful in large amounts. Oxalic acid also prevents calcium absorption. The heat from cooking breaks down oxalic acid.
Cook gently
In principle, the following applies to vegetables: it is better to cook them gently so that as many of the sensitive nutrients as possible are preserved. Also, don’t throw away the liquid that’s left over after cooking. It contains some of the vitamins and minerals and can be used well for soups or sauces.
