Good Lifestyle

You know that the vegetables are good for you - but did you know that their nutritional value depends on how you prepare them? Theraw diet has definitely generated a lot of media hype in recent years, due to the fact that some occur naturallyvitamins And phytonutrients are destroyed once some foods are cooked. But as it turns out, there are vegetables that are healthy cooked. Why? Because cookingvegetables It is often easier for you to absorb the important nutrients they contain.

In fact, a study published in theAmerican Journal of Clinical NutritionI revealed that women who have followed healthy nutrition (based on healthy food recommendations) more absorbed beta-carotene than women who have followed a raw diet. In other words, even if women who adhered to a raw diet have consumed more of this crucialantioxidantThey consider less of its advantages.

The end result is that cooking some vegetables make many of their nutrients more accessible to your body to use - not mentioning, they can be a little tastier andeasier to digest. So, who should you cook? Consider transforming heat from these 12 vegetables that are more nutritious when cooked. And if you want to start your day aside, make sure to checkWhat happens to your body when you drink a smoothie every day.

According toThe Department of Nutrition and Science of Exercise at Bastyr University, tomatoes lose a lot of vitamin C when they are cooked. However, a 2002 study published in the Journal of Agriculture and the food chemistry revealed that the cooked tomatoes would have significantly higher lycopene levels than the raws, probably because the heat helps to break down the thick cell walls, which contain a number of important nutrients. It is worth noting because lycopene is one of the most powerful antioxidants available - and has been linked to a lower risk of many chronic diseases, such asCardiovascular disease and cancer.

As for cooking, lycopene is absorbed by your body more efficiently when you consume with ahealthy fatSo pair your roasted tomatoes with olives, or dock them with extra virgin olive oil.

This spring veggie is filled with vitamins A, C and E, C and E - and a 2009 study published in theInternational Journal of Science and Technology revealed that cooking it stimulated its antioxidant activity from 16 to 25%. Meanwhile, another 2009 study published in theInternational Journal of Molecular Sciences Discovered that cooking asparagus increased its phenolic acid levels, associated with a reduced risk of cancer.

Note that becausevitamins a and e is both soluble in the fat, which means they become easier to absorb your body when associated with a grease source, you should consider cooking your asparagus inolive oilor serving it with grilled seeds.

Have you ever noticed how this green black leaf shrinks when you cook it? This means that you are likely to eat more of this and, of course, consuming more spinach means you will reap more of its nutrients. But it's not a 2005 study in theAgricultural Chemistry and Food Journal I have shown that steam spinach can reduce the oxalic vegetable acid - which interferes with the absorption of iron and calcium of your body up to 53%. In addition, the research revealed that the vapor of this legume guarantees that it keeps itsFolate levels, a significant vitamin B that plays not only a role in the manufacture of DNA, but can also reduce the risk ofSeveral types of cancer. And according toNorth Ohio Heart / Ohio Medical Group, packets of spinach cooked morecalcium, magnesium, andiron.

Antioxidants are heroic substances that canProtect your damage cells, which can reduce your risk of certain chronic diseases. Mushrooms (which are technically mushrooms) are packed with antioxidants and a 2006 study published in the newspaperfood chemistrydiscovered that the exhibition of this vegetables to warm up significantly improved its global antioxidant activities. As a boosted bonus, cooked mushrooms have higher levels ofpotassium, Niacin and Zinc that raw responses, according to US agriculture nutrient database reports.

Not only that, but some types of gross fungi contain agaritin, a potentially cancerous-causing substance - and cooking helps toget rid of this toxin.

Before going through brawlings, consider this: according to a 2009 study in theJournal of Food Science, celery becomes healthy when it is cooked. Note, however, that its antioxidant capacity has increased only by certain cooking methods, including micro-curing, pressure cooking, toasting, frying and cooking. When boiled, this picker actually lost 14% of its antioxidant activity.

Beta carotene Is a carotenoidal substance that the body converts to vitamin A, which plays a key role in bone growth, improving your vision and keeping the immune system in advanced shape. He is also responsible for giving the carrots of their Orange and a study of 2000 published in theAgricultural Chemistry and Food Journal demonstrated that cooking this vegetable increases its beta-carotene levels.

And it's not a study from another 2009 in theJournal of Food Science revealed that cookingcarrots With the skins to be able to triple their global antioxidant power. Whether you choose to grill or boil, you simply have to skip the frying pan, because this method has reduced the carotenoid levels of 13%. In addition, since a 2003 study in theInternational Journal for Vitamin and Nutrition Research Discovered much higher levels of phytonutrients in cooked carrots with less water, a microfuille is a great option (because this method can quickly heat veggie with minimal water required).

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Green beans are another of the many healthy healthy vegetables. According to a 2007 study inNutritional research, steamedgreen beans Can have larger benefits of lowering cholesterol than raw green beans.

Nevertheless, the only way to harvest these nutritional rewards consists of cooking them in the right way. Research published in theJournal of Food Science I revealed that green beans have higher antioxidant levels when baked, microwave, griddled or even fries - but not when they are spoons or pressure at pressure. Who knew how to fry from a plant could really be healthier than boiling?

If you graze on a bowl of vintagekale Do not sound all that appetizing to you, rejoice: This cruciferous vegetable has advantages when cooked. According toHARVARD SCHOOL OF PUBLIC HEALTHKale raw contains isothiocyanates, which prevent the body from using the iodine it needs for the thyroid (which helps to regulate metabolism). However, Ceneggie cooking disables enzymes that trigger the potentially harmful effect. That's why Harvard School of Public Health slightly recommends your cozy cabbage, which will help you avoid this issue while minimizing antioxidant losses.

Chances are more likely to cook your eggplant than to eat raw, but here is some extra incentive to heat this vegetable. A 2007 study inNutritional research I found that the steam aubergine allows its components to bond with bile acids, which allows the liver to decompose more easily with cholesterol and reduce its presence in the blood.

But all cooking methods are not created equal in terms of eggplant. A 2016 study infood chemistry has shown that when grilled, this legume has kept higher amounts of chlorogenic acid, which slows down the release ofglucose in the sangstream (Thus lowering your blood pressure and your risk of diabetes). On the other hand, when the eggplant has been boiled, it retains more of the antioxidant delphinidine.

It should also be mentioned that raw aubergines contain thesolanin toxin-Well you should consume a lot of that to experience its gastrointestinal effects.

Not a fan of Brussels raw? No problem. Because as it turns out, this cruciferous vegetable indole product-a compound that has been found toKill precancerous cells-When it's cooked.

Cooking this particular vegetable also results in the decomposition of glucosinolates in known compounds to have cancer control capabilities, according toHarvard Health.

In addition, some of the sugars found in Brussels raw shoots can be difficult to digest, then cook this veggie canhelp you avoid bloating and gases.

It is rare enough to consume raw potatoes, but in case you needed the reason to cook, note that raw potatoes (particularly green) can contain aHigh concentration of solanin toxin. In addition to this, the raw potatoes have anti-nutrients, which are substances that prevent your body from absorbing the main vitamins and minerals of the vegetable. Another solid reason to boil, roast or cook this vegetable is that non-cooked raw potato starch can cause all kinds ofdigestive discomfort .

Did you know that artichokes are an antioxidant power plant and are one of the healthy vegetables? But to make the most of your money in this regard, you will need to prepare it. A 2008 study in the Agricultural Chemistry and Food Journal Discovered that steam artichokes increase their antioxidant levels by 15 times. By boiling, during this time, only stimulated them by 8 times. Even illuminating them in microwaves can Improve their antioxidant content . The reason why boil is not the best option is that this cooking method can cause the vegetable lose some water-soluble vitamins in water.