Fruits and vegetables are essential elements in a healthy diet. People who include this food group as part of a balanced diet are less likely to get noncommunicable diseases, such as those related to the heart and various types of cancer.
The World Health Organization (WHO) recommends consuming at least 400 grams per day for its health and nutritional benefits.
For its part, the American Heart Association indicates that it is important to include five or more servings of fruits and vegetables per day, as they contain vitamins, minerals, fiber and many other key components to protect health.
The United Nations Food and Agriculture Organization (FAO) estimates that an insufficient intake of fruit and vegetables causes approximately 14% of gastrointestinal cancer deaths worldwide, 11% of deaths from ischemic heart disease and 9% of those registered for cerebrovascular accidents.
There are several ways to consume vegetables and one of them is to cook them. However, there are several options for doing this process in order to get more nutrients. According to experts, Cooked vegetables have a higher digestibility than raw ones, which indicates that their nutrient utilization will be higher.
“The effect is produced by the softening of the fibers, which delay gastric emptying and act as antinutrients. They have been shown to be very positive for digestive health, but may limit the absorption of some vitamins and minerals ”.specify the portal Better with health.
The ideal is to avoid frying them, so the healthiest cooking methods should be iron, oven, steam and cooking with water. Ideally, they should be tender and soft to keep the fibers from interfering with nutrient absorption, making subsequent digestion easier as well. This helps them ferment less in the digestive tract, reducing gas production.
One of the most popular ways to cook vegetables is the steam produced by boiling water. One of the advantages of this method is that it keeps the properties of the food almost intact.. According to experts, the cooking times of this method vary according to the size of the pieces of vegetables, as well as their hardness.
Another of the healthiest ways that allows you to get the most nutrients from vegetables is in water. It consists in cooking these foods by introducing them in water or broth which is brought to a boil, a liquid to which some kind of spice can be added to give it a better flavor.
One of the advantages of cooking food, in addition to cleaning, is that you can use water or broth, as it is ideal to add to stews, instead of using plain water. It is also used to prepare a soup or, depending on the ingredients that have been added, it can be consumed as a consommé.
Likewise, they can be grilled. The vegetables will be cooked and once ready they can be used as a garnish or as an appetizer for another type of preparation, just like in previous cooking.
Finally, it can be baked in the oven and one of the healthiest ways is to prepare them only with a drizzle of extra virgin olive oil to facilitate cooking and that the vegetables are not too dry or even add a little water or broth; in this way it is cooked without having to resort to the use of fats. You can add spices, such as rosemary or thyme to give them a better flavor.
One of the experts’ recommendations is that cooked vegetables can also be combined with raw vegetables to experience the full benefits, he says. Better with health.