Cooking vegetables
- Dietitian.Lauren Hmede
- Jan 9, 2019
- 3 min read
Introduction:
Vegetables are important in a healthy diet. They are rich in antioxidant and phytochemicals that help stabilizing free radicals in the human body. As a result people who consume vegetables have lower risk of chronic disease and degenerative ones.
Cooking Can Enhance Nutrient Value
It was known that raw vegetables give more nutritious effect compared when they are cooked. This is true for some veggies while other have trapped phytochemicals inside cells and they will be released upon cooking and heating process. Below are just a few vegetables that benefit from being cooked:
Tomatoes
Broccoli
Carrots
Pumpkin (includes other winter squash)
Asparagus
Mushrooms
Tomatoes
Tomatoes were labelled as fruits but for cooking purposes and used they are classified under vegetables category. Tomatoes are rich in lycopene and vitamin C. Lycopene is a phytochemical and antioxidant that decrease risk of cancer, heart disease, neurological diseases and give the tomatoes their red colour.
Cooking process decreases level of vitamin C in tomatoes while improving level of lycopene. Steaming or boiling tomatoes is the best cooking way to drive more lycopene.
Broccoli
Broccoli is a cruciferous vegetable with super antioxidant properties when it is rich in phytochemicals, carotenoids, polyphenols, and glucosinolates; in addition it is a rich source of lutein and tocopherol. These chemical compounds are shown to decrease cancer by reducing inflammation in our blood vessels. It is also known as detox vegetables and superfood.
It was shown that heating methods reduced the nutrient levels of five glucosinolate antioxidant compounds while there was significant increases in lutein, carotene, and tocopherols were reported cooking broccoli.
Cooking process increased the production of carotenoids which has several health effects. So steaming and boiling of broccoli are the best way to drive more carotenoids like phytoene and lutein that reduce the risk of prostate cancer, reduce inflammation and improves heart health.
Carrots
Carrots are rich in beta-carotene and vitamin A and have antioxidant properties.
Boiling carrots increased all carotenoids so it is the best way to retain more carotenoids and vitamin C than other cooking method.
Pumpkin
Pumpkin lack sweetens and have savoury taste so they were labelled as vegetables. Pumpkins are also related to winter squash, cucumbers, and cantaloupes.
They are rich in antioxidant and fibre; in addition cooking is said to release compounds like lycopene and carotenoids making them easier to absorb. It also contains several minerals and vitamins.
Cooked pumpkin manage diabetes, reduced hypertension and cancer and improve eye health. In addition it is a good and healthy snack for your health.
Asparagus
Asparagus is rich in numerous vitamins, minerals, and powerful antioxidants. It does contain a tough outer lining. Cooking helps break down the thick cell walls for better absorption of essential nutrients.
Asparagus is rich in folate that is important for bone marrow and blood vessels. In addition it is rich in antioxidant that protect cells from oxidative damage, high in fibre so it helps in weight loss and good source of vitamin A,E,K,magnesium and niacin.
Mushrooms
They are classified as vegetables but actually they are from Fungi family. They are not appetizing or nutritious but some types are edible like white button, cremini, and portabella varieties.
Cooking mushrooms has been shown to increased fibre as the process shrinks mushrooms and allowing for more consumption per serving. Fibre was related to weight management.
In addition mushrooms are rich in protein, vitamins, minerals and antioxidant and as a result they decrease cancer risk.
A word from very well
Vegetables are an essential part of our daily nutrition. Cooking may enhance the nutrient value of some veggies allowing for better absorption of nutrients and antioxidants. Regardless of whether you eat them raw or cooked, the health benefits of eating a wide variety of vegetables are shown to significantly improve your health.
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