Al-Marsad newspaper: The Russian nutrition expert, Margarita Koroleva, revealed that some vegetables are best eaten boiled, to get the maximum benefit from them.
In an interview with Radio “Sputnik”, the expert points out that many vegetables do not lose their beneficial properties to the body after heat treatment, but rather their usefulness increases. Because some of the fat-soluble vitamins in them become easily absorbed after heat treatment, and carrots are a good example.
She says, “The absorption of vitamin A found in boiled carrots becomes easier and better than in raw carrots,” according to the “Russia Today” website.
The heat treatment activates the antioxidant lycopene found in tomatoes and red peppers, she says.
“Heat treatment allows the lycopene in tomatoes and red peppers to activate and improve its absorption,” she says. “Lycopene is very important for tissue health, blood condition and men’s health.”
She points out that people who suffer from gastrointestinal diseases are not advised to eat turnips and radishes because they contain coarse dietary fiber. But after heat treatment, these fibers become easily digestible.
She adds, some vegetables, such as beets and broccoli, can contain toxic substances when they are raw.
“Raw beets contain a small percentage of toxic compounds, and the presence of sulforaphane (anti-cancer and bactericidal) in broccoli can sometimes have a toxic effect in the body,” she says.
She adds, “Moderate” heat should be used when cooking vegetables, because otherwise the glycemic index of beets or carrots, for example, can rise.
“Vegetables can be heat treated in boiling water for 2-3 minutes, in an oven at 60-70 degrees Celsius, in an air grill for two minutes per side, or steamed for no more than five minutes at 80-90 degrees,” she says. Generally the heat treatment should be moderate.
According to her, it is recommended to eat green leafy vegetables raw.