Which Vegetables Are Better Eaten Cooked?

      September 17, 2016 08:07

      A common view is that vegetables are best eaten raw or as a salad to get the maximum benefit, but in fact some are more nutritious and more easily absorbed stir-fried.

      One is eggplants, which consist of 95 percent water and help lower body temperature and prevent aging. They are loaded with an antioxidant called anthocyanin, which is not destroyed even when heated.

      Tomatoes are also better absorbed after being stir-fried in oil. The lycopene found in tomatoes is an antioxidant that can slow aging. A good way to savor them is to cook in olive oil with garlic and onions.

      But it is not a good idea to sprinkle them with sugar because the vitamin B in tomatoes is used up by the body to digest the sugar rather than being absorbed.

      Carrots, too, are best eaten stir-fried in oil, preferably without peeling them. The skin contains most of the antioxidants alpha and beta carotene.

      For raw carrots, although they epitomize the raw-eating trend, the absorption rate of the antioxidants is just 10 percent, but that rises to 60 percent when cooked in oil. However, carrots also contain ascorbinase, which destroys vitamin C, so it is better not to cook them with other ingredients that are rich in vitamin C.

      The effects of ascorbinase can be minimized if carrots are eaten with apples, which are rich in citric acid that prevents the loss of Vitamin C, or heated to more than 50 degrees Celsius after adding vinegar or oil.

      Green peppers are also better eaten stir-fried because they contain beta carotene which melts in oil and are effective in protecting skin against ultraviolet rays. Green peppers have tough skins, and stir-frying them destroys very little of the vitamin C they contain.

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