How heat improves your veggies.

Cooking is the magic of transformation that breaks the laws of physics.

Cooking food properly preserves its nutritional value and can make some foods even healthier.

Choose healthy cooking methods like boiling, baking, or stewing to maximize the benefits of your favorite foods. Different cooking methods can influence the nutritional value of your food. We’ve already discussed the differences between cooking methods.

Tomatoes. When tomatoes are heated, their fiber breaks down, helping release minerals. Cooking increases the amount of lycopene in tomatoes, a powerful antioxidant that reduces the risk of cancer and heart disease. Heat breaks down cell walls, making lycopene more accessible for absorption. For example, cooking tomatoes for 2 minutes increases their lycopene content by 30%. After 15 minutes, it increases by 1.5 times. Eating cooked tomatoes regularly, like in tomato paste, helps you get the recommended daily dose of lycopene.

Garlic. Cooking garlic reduces its vitamin C and iron content but increases the concentration of allicin. Allicin protects blood vessels by preventing cholesterol plaques and clots. It also has bacteria-killing properties. Cooking activates these beneficial properties, making garlic healthier.

Onions. Onions contain the flavonoid quercetin, which is known for its anti-inflammatory properties. Cooking methods like slow frying or stewing for no more than 5 minutes increase the amount of quercetin. Long cooking times, on the other hand, decrease it. Red and yellow onions contain more quercetin than white onions.

Red pepper is an excellent source of carotenoids. To better absorb carotenoids, fry or bake the pepper. These cooking methods keep antioxidants intact while boiling and steaming, significantly reducing their content.

Beets are rich in vitamins A, C, PP, iron, flavonoids, amino acids, and anthocyanins. Cooking beets makes important components more bioavailable. This happens because the fiber partially breaks down, making it easier for your body to absorb nutrients. Boiling them with the skin on preserves more beneficial substances. Beets also keep their healthy properties in dishes like borscht.

Carrots. Cooking carrots can increase the availability of beta-carotene, a precursor of vitamin A, essential for vision, immunity, and skin health. The cooking process helps break down carrots’ rigid cell walls, making beta-carotene easier to absorb.

Spinach. Cooking spinach helps reduce oxalates, compounds that can inhibit the absorption of iron and calcium. Thus, the bioavailability of these essential minerals is improved.

Mushrooms. Cooking mushrooms enhances antioxidants like ergothioneine and glutathione, which are linked to anti-aging and reducing cell oxidative stress.

Asparagus. Cooking asparagus can increase its antioxidant activity and the bioavailability of nutrients like vitamins A, E, and folate, essential for maintaining good vision and skin health and preventing birth defects.

Broccoli. Cooking, especially steaming, can increase certain antioxidants, such as indole, which is linked to cancer prevention. Cooking also helps inactivate an enzyme called myrosinase, which can interfere with the absorption of some nutrients.

Kale. Lightly cooking kale (such as steaming or sautéing) reduces goitrogens, compounds that can interfere with thyroid function. This makes kale safer to consume in more significant amounts, particularly for individuals with thyroid concerns.

Cabbage. Cooking cabbage reduces goitrogens, compounds that may interfere with thyroid function in high amounts, and increases the availability of specific nutrients like vitamins K and C.

Eggs. Cooking eggs improves protein digestibility. Raw egg whites contain a protein called avidin, which can bind to biotin (vitamin B7) and reduce its absorption. Cooking eggs neutralize avidin, thereby enhancing the bioavailability of biotin.

Beans and Legumes. Cooking beans and legumes reduces antinutrients such as lectins and phytic acid, which can inhibit the absorption of minerals like iron, calcium, and zinc. Cooking also makes the proteins and carbohydrates in beans more digestible.

Sweet Potatoes. Cooking sweet potatoes helps convert starches into more digestible forms and increases the availability of beta-carotene, a powerful antioxidant and vitamin A precursor. Boiling or baking helps retain more beta-carotene than frying.

Potatoes. Cooking potatoes can reduce harmful substances such as solanine, a glycoalkaloid that, in high amounts, can cause digestive issues and neurological problems. Boiling or baking potatoes reduces their solanine content, making them safer to eat.

Pumpkin. Cooking pumpkin improves the absorption of carotenoids, including beta-carotene and lutein, which are linked to improved vision and immune function. The softening of cell walls during cooking makes these nutrients more accessible.

Tomatillos. Cooking tomatillos can reduce certain acids that may cause digestive discomfort and increase the availability of antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health.

Cauliflower. Cooking cauliflower helps increase the bioavailability of certain nutrients, such as sulforaphane, a compound linked to cancer prevention. Cooking breaks down cell walls, making these nutrients more accessible for absorption.

A balanced, healthy diet is one of the most important factors for maintaining a robust immune system.

It is also key to ensuring that weight loss happens gradually and without harm to your health.

Phytonutrients: essential components of a healthy diet.

Phytonutrients are biologically active compounds that plants contain. They are critical to preventing and treating many diseases and improving overall well-being.

One clue (but not the only one) about nutrient content is the color of foods.

🌈 The more different colors you include in your diet, the more phytonutrients you get. Add a variety of vegetables and fruits of different colors to your meals.

🔖 Remember: phytonutrients are not just "helpful additives" but necessary components of a healthy diet. Regularly consuming them will help you maintain health and vitality for many years.

A journey of a thousand miles begins with a single step.

Warm regards,
Kos and Helen.

P.S. We are reading all your replies and responding promptly. Feel free to email me with any questions or comments you have.