On our tables, vegetables and fruits often come in two forms: raw and cooked. The difference in nutrient retention between these two ways of consumption has caused extensive discussion. The question of whether eating raw food is better to preserve the natural nutrients in food, or whether cooked food is easier for the body to absorb has long been the focus of nutritional research and daily life practice.
For people who love health and wellness, it's important to understand the impact of different food cooking styles on nutritional content. Conventional wisdom holds that high temperatures during cooking destroy vitamins and minerals in food, while raw food retains these nutrients to the maximum. However, this concept is not set in stone. Scientific studies have shown that cooking certain foods not only increases the bioavailability of their nutrients, but also eliminates potential health risks.
Nutritional value of food: the difference between raw and cooked food
Raw and cooked foods have significantly different effects on nutrient absorption. Raw foods, especially fresh vegetables and fruits, are often considered nutritious because they contain high amounts of water-soluble vitamins such as vitamin C and B vitamins, as well as enzymes, which are easily destroyed or lost during cooking. For example, eating carrots and tomatoes raw can provide more β - carotene and lycopene, which are powerful antioxidants that help fight oxidative stress in the body.
However, certain foods are more conducive to nutrient absorption when cooked. The cooking process can destroy the cell walls in food, making nutrients more easily absorbed by the body. For example, cooked spinach and tomatoes release antioxidants, such as folate and lycopene, that are more easily utilized by the body than when eaten raw. In addition, cooking destroys bacteria and parasites in food, reducing the risk of food poisoning.
The effect of cooking methods on the nutrition of food
When discussing the nutritional effects of food by cooking methods, it was significantly found that the effects of different cooking techniques on nutrient retention were very different. Steaming and boiling are relatively gentle cooking methods that maximize the retention of nutrients in food, especially water-soluble vitamins. Conversely, prolonged high-temperature cooking, such as roasting and frying, can lead to significant loss of vitamins and may produce harmful compounds such as acrylamide.
It is important to note that proper cooking also increases the bioavailability of certain nutrients. For example, cooking is able to increase the absorption of certain minerals in legumes and grains by reducing the amount of antinutrients they contain. Therefore, choosing the right cooking method is essential to guarantee the nutritional value of the food.
Nutrient Loss and Conservation Strategies in Cooking
During the cooking process, special attention needs to be paid to how to reduce nutrient losses. Adopting strategies such as using small amounts of water to cook vegetables can reduce the loss of water-soluble vitamins. At the same time, rapid steaming or simmering can reduce the loss of heat-sensitive nutrients. In addition, using the residual heat from the cooking process to complete the final cooking step of the food is also an effective way to reduce energy input and retain more nutrients.
Strategies to protect against antioxidants include avoiding high-temperature frying and choosing methods with shorter cooking times. For example, lightly cooking or stir-frying vegetables quickly can maximize the retention of their antioxidants, such as vitamin C and polyphenols.
Four things you should look out for when cooking
Ingredient selection and handling: Choosing fresh and high-quality ingredients is the first step in ensuring nutrition and taste. Pre-treatments, such as proper washing and peeling, can also help reduce nutrient loss.
Choice of cooking tools and methods: Using non-stick pans and steamers can reduce the amount of grease used during cooking while maintaining the original taste and nutrients of the food.
Use of seasonings and nutritional balance: The use of seasonings can not only enhance the flavor of food, but also increase nutritional value, such as using flaxseed oil, which is rich in omega-3 fatty acids, as a salad flavoring oil.
Food storage and reprocessing: Proper storage methods can maximize the preservation of the nutritional value of food, such as refrigerated storage of vegetables and fruits. When reprocessing, the use of gentle heating methods, such as microwave heating, can reduce further loss of nutrients.