MAXIM - Track down a fearful carrot into the thicket of the forest, kill it with a shot from a double-barreled gun, refresh it and roast it at the stake ... (From a real man's survival guide.)
When it comes to the heat treatment of food, the first thing that comes to mind is a huge steak oozing with meat juice (although it always comes to mind first, so the sample is not representative). Be that as it may, the stereotype that vegetables are the foods that are supposed to be eaten raw and straight from the garden is widespread and ubiquitous.
Let's say right away that there is some truth in this. Heat treatment really has a detrimental effect on the amount of vitamins in vegetables. For example, according to a study by the California Institute, when cooking spinach loses 2/3 of its vitamin C, and carrots - 95%. For vitamins A, D, E and K, this percentage is lower. But at the same time, the temperature destroys the thick cell walls in vegetables and releases other beneficial substances.
Asparagus
Asparagus is rich in vitamins, but its main value is in trace elements, especially the record silicon content (327% of the daily value), which is involved in bone growth and maintaining vascular elasticity. Asparagus also contains other elements of the periodic table that your body needs: chlorine, sulfur, phosphorus, calcium, magnesium. To free them, the asparagus must be boiled or grilled.
Potatoes
Everything is simple here: starch, which is rich in potatoes, in its raw form leads to bloating and flatulence.
Tomatoes
We are afraid now to strike a sensitive blow on your worldview, but cooked tomatoes are much healthier than fresh tomatoes. When fried, they are rich in lycopene, a powerful antioxidant that also fights several types of cancer. An important detail: for lycopene to be better absorbed, it must be consumed with fats.
Brussels Cabbage/Brocolli/Cauli Flower
The situation with these types of cabbage is not easy. On the one hand, scientists believe that they retain more useful qualities when fresh. But here's the problem: the human body cannot cope with their digestion. So instead of giving you super power or some other qualities, raw Brussels sprouts only lead to bloating and severe pain. So find a compromise - steam the cabbage.
Spinach
As we wrote above, spinach loses almost all vitamin C during cooking, but it is not appreciated for this, but for the calcium, magnesium and iron it contains, which are released just during cooking.
Mushroom
Actually, mushrooms are not a vegetable or a plant at all, so consider that they have entered this collection solely due to our loyalty to them. Nevertheless, the rules are the same for them. First, eating raw mushrooms is dangerous. And secondly, eating them raw, you deprive yourself of the proteins and potassium they contain. (Maxim)
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