The U.S. Dietary Guidelines recommend that Chinese people consume at least 2.5 cups (about three servings) of vegetables a day. Most people think that eating raw vegetables can directly absorb more high-quality vitamins, minerals, and other nutrients, but there are four kinds of boiled vegetables Cooking is more beneficial to health; New York nutrition expert Tracy Lockwood Beckerman (Tracy Lockwood Beckerman) said: "After vegetables are cooked, it is easier to promote the body to absorb nutrients."
tomato
Eating fresh tomatoes grown in their gardens is one of the pleasures of many people in summer, but eating cooked tomatoes has more benefits; Beckman said: "After cooking tomatoes, it is easy for the body to directly absorb valuable nutrients, such as lycopene. It's a super antioxidant."
And in the flu season, lycopene helps to improve immunity, protect the body, and prevent colds, but not all cooking methods are suitable, do not burn or burn (other vegetables as well), because high-temperature cooking will reduce the effectiveness. vitamins and minerals.
carrot
Cooked carrots are easier for the body to absorb; Beckman said that cooked carrots can promote the absorption of beta-carotene (an antioxidant that is converted into vitamin A in the intestine), help the body absorb more nutrients, and Enhance immunity and promote eye health; the ideal nutritional combination is to eat carrots with iron-rich grains, such as sorghum or buckwheat. Studies have shown that β-carotene can prevent iron loss in the body while enhancing iron absorption.
spinach
After cooking spinach, the content of iron and other nutrients (vitamins A, E, and zinc) will increase. It is recommended to add vitamin C (lemon juice or orange slices) to three daily meals to significantly enhance the body's iron absorption.
bell pepper
Sweet peppers are rich in lycopene and ferulic acid, and they can get enough nutrients whether eaten raw or cooked. However, sweet peppers are more easily absorbed by the body after being grilled or stir-fried, but the cooking temperature should not be too high. Because vitamin C is easily destroyed by high temperatures, sweet peppers that are cooked until tender and crisp will retain more nutrients than long-cooked bell peppers.
Nutritionist Bonnie Taub-Dix reminds: "Compared with raw vegetables, you can absorb more vitamin A by eating bell peppers lightly sautéed in olive oil."