Skip to main content

VEGETABLES THAT ARE MORE GOOD WHEN COOKED



Eating vegetables are an important part of a healthy diet. They  are the  source of phytochemicals. These chemical compounds provide antioxidant properties, according to chronic research. Antioxidants are powerful substances stabilizing free radicals (cell-destroying atoms) in our body and helpful in disease prevention. Because of this benefit, consuming vegetables is linked to decreased incidence of cancer, heart disease, and degenerative illness.

It has been said eating raw vegetables provides the best nutrients. While this may be the case for most veggies, cooking actually increases nutrient value in some vegetables. There appears to be positive and negative feedback in current research with how veggies are prepared. According to an article published in the Journal of Agricultural and Food Chemistry, “many protective compounds are enhanced when vegetables are cooked.”
Tomatoes, broccoli, and carrots are three vegetables shown to have improved nutrient value when cooked. It appears beneficial phytochemicals are trapped in the cell wall without applying a heating method. Cooking enhances nutrients in each of these vegetables.
  • TOMATOES.
 

Tomatoes are scientifically labeled a fruit, but for cooking purposes referred to as a vegetable. They’re nutrient-dense and a rich source of vitamin C and lycopene. Lycopene is the phytochemical giving the tomato its red hue along with significant antioxidant properties.
The Journal of Agricultural and Food Chemistry published a study on the nutritional benefits of cooking tomatoes. Several cooking trials were conducted heating raw tomatoes to 88 degrees Celsius for two, 15 and 30 minutes. Vitamin C and lycopene values were measured at each interval. Research results indicated a significant drop in vitamin C but in contrast, a substantial increase in lycopene.
Steaming or boiling tomatoes is the preferred method of cooking to bring out more lycopene for optimal nutrition. Research indicates lycopene reduces the risk of cancer, improves heart health, and enhances neurological response. 
  • TOMATOES
  •  


  • Broccoli((disambiguation).


Broccoli is a cruciferous vegetable with superior antioxidant properties. Research has indicated broccoli contains phytochemicals carotenoids, polyphenols, and glucosinolates. It’s also a rich source of lutein and tocopherol. These chemical compounds are shown to decrease cancer by reducing inflammation in our blood vessels. Broccoli is well-known as a detox vegetable and superfood.
The International Journal of Food Sciences and Nutrition published an article on how cooking broccoli affects nutrient value. It was determined various heating methods reduced the nutrient levels of five glucosinolate antioxidant compounds. At the same time, significant increases in lutein, carotene, and tocopherols were reported cooking broccoli. In fact, longer heating time extracted even more.
According to research published in the Journal of Agricultural and Food Chemistry, cooking broccoli promotes the release of carotenoids. Carotenoids are “protein complexes, leading to better extractability and higher concentrations in cooke.

Steaming and boiling broccoli are the preferred methods of cooking to enhance carotenoids like lutein and phytoene. Studies show phytoene reduces the risk of prostate cancer, improves heart health, and reduces inflammation in our blood vessels. 
  • BROCCOLI  


  • CARROTS (Daucus carota)

Carrots are a popular root vegetable. They are a rich source of beta-carotene, fiber, and numerous vitamins and minerals. Carrots provide antioxidant health benefits attributed mostly from high concentrations of vitamin A and beta-carotene.
Research published in the Journal of Agricultural and Food Chemistry examined different cooking methods on the nutrient value of carrots. Antioxidant samples were measured after boiling, steaming, and frying. Carotenoids, polyphenols, glucosinolates, and ascorbic acid (vitamin C) were analyzed after cooking the carrots.
Research results indicated boiling carrots increased all carotenoids (antioxidants) by 14 percent. The other cooking methods caused a decrease in antioxidant value with frying reflecting the worst decline. Total antioxidant capacities (TAC) were compared during the cooking trial. Results agreed with prior research that “reported a significant increase of carrot TAC during a thermal treatment at 130 degrees Celsius for 20 minutes.”
Boiling carrots retained the most vitamin C and carotenoids. Research results also “suggest that for each vegetable a preferential cooking method could be selected to preserve or improve its nutritional and physicochemical qualities.”
  • CARROTS

  




Comments

Popular posts from this blog

KEY BOARD SHORT CUTS

While   surfing  the Web,  these commands  could  help  you  and  are absolutely worth learning. By making repetitive motions faster, web surfing becomes so easy  and    pleasant! The following shortcuts can  be   work with desktop versions of Chrome, Firefox, and IE. CTRL-T to launch a new browser tab page. Tabbed pages are very useful: they let you open multiple web pages simultaneously without the same memory load as a full browser window.  Simply press CTRL-T to launch a new tab. Related: use CTRL-Page Up and CTRL-Page Down to navigate between the tabs.  CTRL-Enter to type 'www.' and '.com' Once you ...

THE KING OF POP- MICHAEL JACKSON

Michael Joseph Jackson (August 29, 1958 – June 25, 2009) was an American singer, songwriter, and dancer. Dubbed the "King of Pop", he is regarded as one of the most significant cultural figures of the 20th century and one of the greatest entertainers in the history of music.   Michael Jackson is born. Pop sensation Michael Jackson is born on August 29, 1958, in Gary, Indiana. Jackson began performing with his four brothers in the pop group the Jackson 5 when he was a child. ... Jackson released several solo albums in the '70s, but his great breakthrough came in 1979 with Off the Wall.   Known as the "King of Pop," Michael Joseph Jackson was a best-selling American singer, songwriter and dancer. As a child, Jackson became the lead singer of his family's popular Motown group, the Jackson 5.   As a child, Jackson became the lead singer of his family's popular Motown group, the Jackson 5. He went on to a solo career of astonishing w...

THE BEATLES -ENGLISH ROCK BAND

The Beatles were an English rock band formed in Liverpool in 1960. The group, whose best-known lineup comprised John Lennon, Paul McCartney, George Harrison and Ringo Starr, are regarded as the most influential band of all time.   The Beatles    were  from    Liverpool, United Kingdom.   In September of 1962 The Beatles recorded their first hit Love Me Do, which charted in UK, and reached the top of the US singles chart. London became their new home since 1963. ... Their October 1963 performance at the London Palladium made them famous in Great Britain and initiated the Beatlemania in the UK.   The most popular Beatle.   Paul McCartney ranked highest, at 35 percent; following by John Lennon (29%), Ringo Starr (11%), and George Harrison (8%). However, there is a gender gap: men favored John, while women preferred Paul.   The Beatles' first record "Love Me Do" was released on October 5, 1962. It was a mode...