Broccoli, garlic, bell peppers ... when processed with high temperatures such as sauteed cooking, roasted in the microwave will destroy many nutrients. Similarly, many other foods and vegetables, if eaten raw, are much better cooked.
Many of us boil over-cooked vegetables which can damage health benefits. If the cooking time is too long, the amount of vitamin C in vegetables can be lost up to 50%.
Nutrition experts share with Shape magazine (UK) that vegetables containing water-soluble vitamins should never be boiled. Such vegetables include cabbage, spinach, kale, broccoli, spinach, beans, peas.
So when we cook vegetables too much, the heat destroys the vitamins and minerals in the food. If you cook vegetables too thoroughly, you will have a very poor nutritious dish, losing its inherent nutrients. The nutritionist also said that vegetables are rich in vitamins that are sensitive to heat. Especially vitamin C, which is easily oxidized, when exposed to heat.
"Minimize cooking time and use a small amount of water at low temperatures to maximize absorption of nutrients," says nutritionist Tracy Lesht.
Therefore, to ensure the nutrition of vegetables, do not abuse cooking vegetables with too much water. Because cooking with less water retains more nutrition, the method of steaming or boiling vegetables in a microwave is better than boiling or stewing.
Drinking whole coconut water is even better than plain water and the amount of coconut oil is effective in maintaining healthy fats, promoting heart and brain health.
You should stay away from processed foods such as pineapple ice cream, coconut candy ... because they contain too much sugar. Buy whole coconut instead to drink water and eat the pulp.
According to a 2010 study, fresh pineapple juice was more effective at reducing inflammation and spasms of colitis, compared to boiled pineapple juice. Researchers believe that fresh pineapple juice has a higher content of the enzyme bromelain, which helps to reduce inflammation effectively.
Like onions, garlic is also full of allicin, which exerts a better effect when used raw. In addition, according to some studies, eating raw garlic 2 or more times a week also helps prevent the risk of lung cancer.
Pure cocoa is rich in nutrients, especially high in antioxidants, helps provide energy, support weight loss, curb cravings. Chocolate has been a preparation of cocoa, causing the loss of nutrients, therefore, should not cook chocolate with high temperature, it will make the valuable nutrients of cocoa lost.
Beets can contain high amounts of sugar but in return they have other nutrients that are good for the body. Beets are rich in vitamins C, B, potassium and magnesium, which help the body fight inflammation, lower blood sugar and prevent cancer.
When processed, beets often lose 25% of their nutritional value. So, you can use beets to live with other vegetables to make delicious, nutritious vegetable salads.
Broccoli contains large amounts of phytochemical sulforaphane, which helps prevent cancer, heart disease, inflammation and depression. According to scientists, the body absorbs sulforaphane faster when eating raw broccoli instead of cooked.
Making broccoli by microwave, boiling and stir-frying also reduces the amount of vitamin C. If you still want to cook, you can steam. This method has the least effect on the nutrients of broccoli.
Onions can prevent cancer thanks to the flavonoid quercetin. When eaten raw, you will absorb maximum flavonoid quercetin. A 2012 study showed that when onions were heated in an oven, the heart's healthy nutrients completely disappeared after 30 minutes.
According to Dr. Julie Joffrion, bodybuilding nutritionist at All Inclusive Health, blueberries contain lots of antioxidants thanks to their high levels of polyphenols. However, according to scientists, processing blueberries by baking or cooking will significantly reduce polyphenol content.
Red bell peppers are an excellent source of vitamin C. According to nutrition experts, just eating 100 g of red bell peppers can ensure the recommended amount of vitamin C. However, heat destroys vitamin C. Kale Kale contains glucosinolates. When glucosinolates comes in contact with the enzyme myrosinase, it will form isothiocyanates that have anti-inflammatory and anti-cancer properties. When cooked, heat disables myrosinase, so cooked kale does not have the same disease prevention properties as raw kale salad.
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