Raw or cooked: Does heat kill vitamins in our food?
Vegetables are said to contain more nutrients when eaten raw. But is that really true? only partially. Some vegetables are best eaten cooked because they allow the body to better absorb vitamins and minerals.
When preparing vegetables for eating, it is ideal to have enough nutrients such as minerals and vitamins. But vitamins are often cooked from vegetables. This is especially true of vitamins C and B vitamins. When cooking vegetable soups or stews, this isn’t too bad.
Vitamins are water soluble, so they are ultimately in the soup you eat together. However, if you boil vegetables in boiling water and throw away the liquid later, vitamins are also wasted. This is the case for vegetables such as broccoli, cauliflower, zucchini, spinach and peas. They are full of water-soluble vitamins.
Heat also kills important vitamins. Therefore, the vegetables mentioned above should not be boiled in boiling water, but should be steamed or lightly fried. So, is it better to eat raw vegetables?
Which vegetables should be eaten raw and which vegetables should be cooked?
Not always. There are vegetables rich in vitamins that are easily absorbed when eaten raw. This applies, for example, to cress, tomatoes, peppers and lettuce.
However, other vegetables need to be cooked better to release important nutrients first. The cooking process destroys the cells of the vegetable, allowing the body to better absorb the vitamin. This applies to beta-carotene found in carrots, butternut squash, and sweet potatoes, for example. Starch and protein are also easier to digest when cooked.
Cooking vegetables often improves the taste of food. This is especially important when feeding children. If she never wants to eat vegetables, she thinks about consistency and it often helps to prepare vegetables differently.
The German Dietetic Society (DGE) recommends eating 2 servings of fruit and 3 servings of vegetables per day. According to DGE, this amount is good for health, reduces the risk of certain types of cancer and prevents obesity.
Source: “BBC”, “DGE”