A lot of
people think that green vegetables are a lot of healthy but their vitamins
decline when they are cooked. This is
not true every time. The rate of change in vitamins depends on how they are
cooked, whether the vegetables are steamed, stewed in a pressure cooker, boiled
in a microwave oven, or deep fried in oil.
When we boil some vegetables their vitamins decrease while some
vegetables vitamins increase after boiling. A few years ago when a survey was
done on people who only eat raw vegetables are found with high beta carton but
they have low lycopene. The reason behind this is that cooked tomato contains
more lycopene than raw tomato. Generally in fruits and vegetables the roots and
stems are very thick. When we boil them they spread and release their vitamins.
But vitamin a, vitamin b and nutrients related to polyphenol dissolve in water
and decline. For example if we boil
spinach its vitamins decrease by two times. Moreover the vitamins like A, D, E,
K and anti oxidants like carotenoid which dissolve with fats only increase
after they are cooked. In a survey it is found that it is healthier to boil
vegetables like carrots and broccoli. But we should remember after boiling them
the polyphenols present in them also decrease. In the methods of cooking frying
is the most dangerous one. Because of frying the nutrients present in the
vegetables decrease immensely. Some people say cooking in microwave oven is
unhealthy. But surveys have found that it is not true. When broccoli is boiled
in water its vitamin C decrease about 22-34 per cent while when we microwave it
90% of vitamin C stays as it was. So, all over none of the methods are totally
beneficial for maintaining vegetables nutrients. So it is better to eat some
vegetables raw, some steamed, some cooked in microwave oven, and some boiled.
But frying is good for none.
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