Vegetables are the primary source of all essential micronutrients and antioxidants. Vegetables are the part of almost all Indian meals. We might think that we are consuming sufficient vegetables, but not necessarily that you may absorb its full benefits, if you are cooking it and consuming it in a wrong way. Here are some very major mistakes we do when we cook the vegetables.
First, cutting the vegetables in advance
Cutting the vegetables well in advance before cooking them or preparing them can lead to loss of nutrients because of the exposure to air and light. Exposing vegetables to the air can change its nutrients if it is exposed for a long time. There are three factors which can lead to nutrient loss. They are heat, oxygen, and light. Naturally, the interior of vegetables are protected from light and oxygen, but when they are exposed, vitamins like A, C, and E are affected. They are affected the most when they react with oxygen.
Decoloration and dehydration are very common in some of the vegetables if they are cut in advance. Have you ever wondered why cut potatoes or cut apples turn brown? It is called enzymatic browning. It is because of the reaction of enzymes with the atmosphere. The chain of reaction causes the release of brown pigment. Hence, it is better to cut the vegetables just before cooking or very close to cooking or eating.
Second, cutting out the good parts
Sometimes, we tend to chop out or peel out the healthy part of the vegetables. Skins of certain vegetables are highly nutritious like brinjal, cucumber, potato, carrot, and radish. Boiled potato with skin can contain 175% more vitamin C, 115% more potassium, 111% more folate, and 110% more magnesium and phosphorus than the peeled one. These peels are rich in antioxidants and fiber.
Stems of certain vegetables are highly nutritious than the body of the vegetable by itself. For example, stalks and stems of broccoli, cauliflower, celery, and lettuce are healthy and rich in vitamins and minerals. And hence, don’t chop them out. But there are some vegetables like yam better to remove the skin. You can remove the skin of the vegetables if you are not comfortable with it.
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Third, eating raw vegetables
Although eating raw vegetables has its own benefits, cooked vegetables contain higher benefits than raw. Cooking the vegetable releases certain nutrients in vegetables which become easily absorbable in digestion. Cooked vegetables gives you more antioxidants in your body such as lutein which is very good for eyes and lycopene which helps to protect your heart and bone. Cooking tomatoes will boost its lycopene content.
Cooked vegetables can also give you more minerals. Heating releases bound calcium making more of the mineral available for the body to absorb. And the difference can be significant. A cup of cooked spinach has nearly 245 mg of calcium whereas the raw one, raw spinach has only 30 mg of calcium. Potatoes, legumes, carrots, and green beans etc. multiply their antioxidants when cooked. However, what type of cooking method you use is also important. I would always suggest that open cooking is better than pressure cooking.
Pressure cooker destroys the nutrients of the food. Studies show that pressure cooker destroys quite a lot of antioxidants when cooked. I can understand because of our busy life we need to quickly do the things and so we pressure cook everything. Okay, once in a while it is fine but don’t make a habit to cook regularly. Slow and open cooking are the best way to cook the vegetables. Preferably see that the flame is slow or medium. Frothing and steaming are the best way to cook the vegetables. Since here there is much less loss of nutrients. Raw food has its own benefit but the cooked food is always safer and beneficial.
Fourth, incorrect method of cutting
The way we cut the vegetable plays a vital role to see that the nutritional value is retained. And so, see to it that you cut the vegetable with sharp knife and not with blunt knife. Blunt knife can definitely cause the damage to the nutrients and also increases the loss of electrolytes and calcium from the vegetables. Using the sharp knife reduces the excessive growth of bacteria and also reduces the softening of the vegetables. And this leads to the less damage of the nutrients.
Studies show that chopping the vegetable into smaller pieces will increase the risk of nutrient loss as compared to chopping into medium size of pieces. Smaller pieces have larger surface area hence more exposure to air and water and hence it leads to nutrient loss after cut. If you really want to cut it small then better consume it very soon after you cut.
Fifth, washing the vegetables after cutting it
Another mistake which people do is washing the vegetables after cutting it. And such a practice can again lead to loss of nutrients. Water washes away minerals and vitamins from the vegetables. So never wash it after cutting. It is better to wash vegetables with cold water before cutting.
Plain cold water can remove chemicals and pesticides from the surface. In this pandemic, people are using some wrong methods of washing vegetables. And this can cause severe health problems. With half knowledge, people even use soap, vinegar and even bleach to wash the vegetables. This is totally wrong. These chemicals can affect your health very badly. The best way is to wash with plain water. Please stick to that.
Read more about Vegetables on, https://www.medicalnewstoday.com/articles/323319
Vegetables are the source of anti-inflammatory, antioxidant and the essential elements. And it can really keep you free from all diseases. Only see to it that you consume it in a right way. And focus on vegetables to do things correctly and you will be healthy, happy and energetic. Remember, vegetables have strength to keep you free from diseases. Only you have to cook it in a right way. Remember and cook well.