Bell pepper
A medium red bell pepper is extremely rich in vitamin C, providing 150% of your daily requirement for only 31 calories, making it a great diet food. However, cooking red bell peppers at high temperatures will destroy this rich source of vitamin C.
In addition, red bell peppers also contain many antioxidants and prevent cancer cells from growing. You should eat this type of pepper raw because it is not as spicy as regular peppers. Eating it often also helps prevent atherosclerosis, diabetes and Alzheimer's disease.
Cooking bell peppers will destroy vitamin C.
Tomato
Nutritionists say that eating just 100 - 200 grams of fresh tomatoes every day can provide enough vitamins and minerals for the body.
Tomatoes are extremely rich in fiber. Not only that, the amount of potassium and vitamin B2 is extremely necessary and good for the digestive system, helping to effectively treat mouth ulcers. When tomatoes are cooked, these substances will gradually disappear during the heating process at high temperatures and lose their inherent effects.
Sprouts
Sprouts are very good for health and we should only eat them raw without having to cook them.
Because sprouts themselves contain many essential minerals, fiber, and vitamins, if cooked, these substances will be lost a lot and eating them will no longer have much effect.
These vegetables and fruits, when cooked, will lose almost all of their inherent nutrients.
Sugar beet
Beets are rich in vitamins C, B, potassium, and magnesium, which help the body fight inflammation, lower blood sugar, and prevent cancer.
When processed, beets often lose 25% of their nutritional value. Therefore, you can use raw beets with other vegetables to make a delicious, nutritious vegetable salad.
Garlic
Garlic contains allicin which helps increase the body's resistance, prevent flu and cancer. However, under the effect of heat, allicin is easily evaporated.
Heating garlic at 200°C for 6 min completely inhibited the antiplatelet activity of garlic.
Boiling garlic for 20 minutes will completely inhibit its antibacterial activity and just one minute in the microwave will destroy 100% of its anti-cancer ability.
Heating garlic at 200°C for 6 min completely inhibited the antiplatelet activity of garlic.
Onion
Onions have a pungent, unpleasant smell, but in medicine, this spice has the effect of fighting lung and prostate cancer. In particular, onion salad is a favorite dish for both the elderly and the young.
When onions are cooked, these substances will gradually decrease or disappear and have no effect when we eat them. It is best to only use onions in dishes that do not require high temperature processing.
Broccoli
This is a plant that contains a large amount of the antioxidant compound sulforaphane, which helps prevent cancer, type 2 diabetes, heart disease, depression...
A study in the Journal of Agricultural Food and Chemistry showed that the human body absorbs this substance faster when eating raw broccoli than when it is cooked.
Therefore, broccoli can be prepared in many different ways such as stir-frying, boiling or mixing in salads, but do not overcook it.
If you can’t eat it raw, steam it because this cooking method has less impact on the nutrients inside the broccoli. Eating it regularly also helps to slow down aging from deep within.
Beetroot
Beetroot has long been considered a nutritious plant for human health. Inside the beetroot and its leaves contain many vitamins A, B1, B2, B6 and C. In particular, they are also rich in minerals such as magnesium, calcium, copper, phosphorus, sodium... which help improve health conditions.
You may think that beets need to be cooked to be eaten, but the truth is quite the opposite. You should eat beets raw because when cooked, folate and other nutrients will be destroyed by high temperatures. If you can’t eat them raw, it’s best to just cook them until done or steam them lightly.
When cooked, folate and other nutrients in beets are destroyed under high temperatures.
Seaweed
Seaweed is rich in water-soluble vitamins and minerals that are easily absorbed into the bloodstream. It is also a good source of iron, calcium, and iodine.
If you don't mind the fishy smell, you can eat fresh seaweed to make the most of the beneficial minerals mentioned above.
Celery
This food is rich in fiber, potassium, vitamin B2 - nutrients that are very good for the digestive system, helping to prevent fatigue and mouth ulcers.
Cooking celery will evaporate the above nutrients. You should eat it raw or make celery salad to preserve the nutrients needed for the body.
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