This familiar vegetable when cooked has many times more nutrients than when eaten raw.

How you prepare and eat vegetables greatly affects the amount of nutrients you get from them. Some should be eaten raw, while others should be cooked thoroughly.

Dr. Amy Myers, Medical Director of the Austin Ultrahealth Institute (USA), said that each type of vegetable contains its own nutrients and the way it is prepared affects the amount of nutrients absorbed.

"Improper cooking can cause nutrient loss and harm your health," says Amy Myers.

However, eating raw does not always retain maximum nutrition as many people mistakenly believe. This depends on each type of vegetable.

Among them, there are 4 types of vegetables that when cooked, receive many times more nutrients and are better for health, but are often eaten raw, such as:

Tomato

In fact, eating tomatoes raw or cooked is good for health. However, according to research, eating ripe tomatoes has more health benefits than raw tomatoes. Cooking significantly increases the lycopene content - about 35%.

This is a powerful antioxidant that can protect the body from cardiovascular disease and cancer. However, Dr. Amy reminds that the vitamin C in tomatoes is reduced, albeit slightly, when cooked.

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The solution is to cook tomatoes for a short time or prepare them in sauces or soups, adding olive oil to increase nutrient absorption.

Spinach

Spinach (also known as spinach, spinach…) is also a vegetable that promotes optimal health and nutritional benefits when cooked.

This is a rich source of iron, calcium and magnesium, and the fiber when cooked is also easier to absorb and reduces the characteristic odor that is unpleasant to many people.

In particular, raw spinach contains oxalate - a substance that inhibits the absorption of many minerals available in it. Moreover, eating a lot of it is not good for the liver and kidneys in the long term or causes indigestion and temporary fatigue.

Dr. Amy says boiling or steaming will help you take full advantage of the nutrients this vegetable provides.

Carrot

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According to Dr. Amy, cooked carrots are not only easier to digest, but also release more beta-carotene than when eaten raw.

This is an important substance, converted into vitamin A, supports the immune system and brings many health benefits.

Although the cooking process does cause a small loss of vitamin C in carrots, the loss is negligible, especially when steaming or medium-rare cooking methods are used.

Therefore, she recommends eating cooked carrots to optimize nutrient absorption.

Asparagus

Many people make the mistake of thinking that eating raw asparagus retains more nutrients, especially when eaten in salads.

Speaking of which, Dr. Amy explains that asparagus is more nutritious when cooked due to its ability to release important nutrients such as vitamins A, C, E and antioxidants.

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Because the cooking process helps break down the cell wall structure, making these substances easier to absorb.

In addition, cooked asparagus is softer, easier to digest and suitable for people with weak digestive systems. However, it should be steamed or lightly grilled to preserve the best nutrients and flavor.

Source: https://www.baogiaothong.vn/loai-rau-cu-quen-thuoc-khi-nau-chin-luong-dinh-duong-tang-gap-nhieu-lan-an-song-192241217105359467.htm