Normally the vegetables are grilled, baked, steamed and cooked with water, in order to make them soft and tender. This ensures that fiber does not pose a problem in nutrient absorption, which will also facilitate subsequent digestion.
It will also cause them to ferment less in the digestive tract, reducing gas production. Furthermore, it will improve the digestibility of food in people suffering from inflammatory bowel diseases.
The effect occurs when the fibers soften, delaying gastric emptying and acting as an antinutrient. They have been shown to be beneficial for digestive health, however they may limit the absorption of some vitamins and minerals.
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The phytochemicals, due to their significant contribution of compounds with antioxidant activity, help to counteract the formation of free radicals and prevent the development of many chronic and complex diseases.
How to cook vegetables for more nutrients
It is necessary to consume the cooking broth
If you cook the vegetables with water, it will be advisable to consume the broth in order not to lose important nutrients. In particular, those of the water-soluble type can partially pass into the liquid. Therefore, if this is neglected, an important part of the food will go to waste.
It is best to make purees to maximize the nutritional contribution. Furthermore, with the mechanical destruction of the blender itself, the antinutrient effect of the fibers will be further reduced, as published by Better with Health.
However, it’s not only important to eat cooked vegetables. It will have to be alternated with raw vegetables to experience the maximum benefits.
Chicken soup can be paired with many vegetables, as the vegetable cooking broth is highly nutritious.
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More vegetables, better quality of life
Optimizing cooking methods to get more nutrients from vegetables is valid. Even the microwave would be an alternative tool for this purpose by softening the fibers, thus improving the digestibility of food and the absorption of all its compounds.
Finally, it is clear that a greater presence of vegetables is associated with a longer life expectancy and a lower risk of getting sick, along with other lifestyle habits, such as regular physical activity, focusing on strength work.
In this way the inflammatory state of the internal environment and an optimal state of health in general will be controlled.