Fruit and Vegetables: Eaten Raw or cooked? Which is Better?

For some people, raw vegetables tasted more deliciously than cooked. However, others feel more secure to menyantapnya when it is cooked. Apparently, there are a number of vegetables should be eaten when still fresh and others should be boiled first, purely for the sake of the health of the body.

Fresh is good, but there are times when food is cooked more good for the digestive system. According to researchers in Italy, Cook (depending on method) can maintain and boost the value of nutrients from the vegetables.

This is in line with the research published in the British Journal of Nutrition. Research results showed that those who undergo a strict raw food diet has a lycopene levels are below average.
Lycopene is an antioxidant that gives the red color in some fruits and vegetables. In addition, lycopene has anticancer ingredient and cholesterol-lowering poten.

Described by Sharon Natoli, dietisi of the Food and Nutrition Australia, "Tomatoes are cooked first became a source of lycopene is better than that which is eaten raw."

What is it?

"Because of the cooking process will help break down the cell walls of plants, making the nutrients contained therein more easily available to the digestive system," he said.

However, some sources of food are better when it is consumed as fresh. The reason, a number of nutrients can be damaged when exposed to heat.

"Some nutrients such as vitamin C, is very sensitive to heat. Then, the longer the cooking process, perhaps more vulnerable to nutrients is broken, "Sharon, was quoted as saying imbuh Good Health.

With that fact, Sharon seemed to make a suggestion to merge the raw and cooked vegetables so that the value of nutrisinya to be optimal.

Garlic

Cut into pieces and let sit first before it is cooked. Garlic contains allicin that has the ability to protect the body from the risk of heart disease. Now, Cook will deactivate the enzymes needed to push the allicin.

Unless You like to chew it in raw condition, US researchers recommend chopped it up first and silence about 10 minutes before it is cooked. In this way makes the enzyme work before summer ruin it.

Spinach

Cook first before eaten. Spinach is rich in calcium include vegetables. However, spinach is also high in oxalate, which could hinder the accessibility of calcium. Fortunately, the process of cooking can reduce the levels of oxalate and on the other hand increase the content of lutein.

A half cup of spinach suclah cooked containing 6.3 mg lutein, while a cup of raw spinach contains only 3.6 mg.

Broccoli

Raw or steamed in fine after briefly. Broccoli, as mentioned in a number of studies, containing sulforafane, chemicals that act as anticancer.

Unfortunately, the process of cooking that is too hot to be seized of such chemicals. The heat will undermine the hydroxylase in broccoli called mirosinase.

Corn

Cooked, else can be a bit long, before being eaten. Research shows, the longer the corn is cooked, the more the content of antioksidannya. Of the 22 percent rise after 10 minutes, and heated to more than two times the lipatnya after 50 minutes of cooking.

The cooking process will release specific antioxidants and difficult to see, namely ferulik acid that helps fight cancer. The researchers also found an increase of up to 900 per cent after cooked more than 50 minutes.
In addition to the process of cooking, canned corn also contain antioxidants better than fresh corn.

Cabbage

Eating raw or cooked for a bit. Studies show women who consume, four servings or more cauliflower raw cabbage or cooked briefly a week during the teen, 72 percent less experienced breast cancer compared to only consume one or two servings a week. Kol consumption during adulthood also gives protection securities.
To get a higher effect, select the purple cabbage rather than white cauliflower. Purple cabbage has an antioxidant activity six times higher than the white greenish.

Tomato

Less likely is over cooked with olive oil. Will Jack up the cooking process of lycopene in tomatoes. Experts in the u.s. that are exposed to the heat for two minutes will multiply the amount of lycopene in tomatoes. While cooked for an hour will increase the levels of lycopene to 164 per cent.

Extra virgin olive oil will give more benefits. Researchers in Melbourne, Australia, found that olive oil significantly increase the amount of lycopene is absorbed during the process of digestion.

One thing of note, shouldn't pedu store tomatoes in the fridge. Study on New Zealand show, tomatoes are kept at a temperature of 25 degrees celsius, after 10 days, contain lycopene two times more than the stored at a temperature of about 7 degrees celsius.

Carrot

For if it is cooked. According to a study in Arkansas, USA, the carrots are cooked containing 34 percent more antioxidants than there is still raw. In addition, the contents falkarinol