Losses of nutrients with antioxidants and Co
In addition to vitamins, there are other substances in foods that we consider of great importance that provide excellent health benefits, such as antioxidant flavonoids, anthocyanins, glucosinolates and carotenoids.
With regard to cooking, it is important to know that many of these compounds are volatile and can be destroyed by heat and atmospheric oxygen. For this reason, the recommendation to use raw foods is of particular importance.
A 2015 study, for example, has shown in cabbage vegetables (broccoli and cauliflower), the sous vide method is ideal to maintain the highest levels of antioxidants possible.
Cooking by voice or vacuum is a type of cooking at low temperature. Here the food is sold in a plastic bag. Later, the air is absorbed with Vakuumiergerät and then cooked at approximately 50 to 85 ° C.
Special video devices can be kept in the water bath at the desired temperature.
For example, food losses in antioxidants appear as follows:
A study carried out in December 2014 also showed interest: reducing evaporation of anthocyanin content by 88 percent, reducing it by Keto blast 86 percent and cooking by 77 percent. The phenolic anticancer components, which are also powerful antioxidants, have been significantly reduced in volume after cooking by approximately 50 percent.
Glucosinolates are effective against cancer, just as viruses and bacteria come in Z. In cauliflower, red cabbage or Brussels sprouts. When vegetables are cooked, glacosinolate content decreases by 18 to 45 percent.
Cholesterol low in phytosterols comes in Z. In seeds of sunflower, sesame and soy. If the oils are refined, the phytosterol content decreases by one third, so you must resort to cold-pressed local oils.
Studies have shown that in an anti-inflammatory routine (for example, in parsley) and in anti-inflammatory quercetin (for example, in capers and celery), more water is used for cooking, more of these substances are lost.
Lycopene, which is also carotenoids, reduces the risk of cardiovascular disease, prevents breast and prostate cancer and helps regulate the balance of female hormones. Occurs in high concentrations in tomatoes, melons and hips.
Again and again it is said that it can be absorbed from cooked tomatoes at much higher rates. That’s true But here, too, as shown in beta-carotene, it’s about breaking the cell walls, which are not only cooked, but also broken, so raw tomato sauce is an excellent source of lycopene.
So, if you chew your raw foods well or grind them in the juices of the blender, you will also get high levels of lycopene and beta-carotene, although all the biomaterials still exist.
In the case of carrots and cooked tomatoes, on the other hand, carotenoids can be used well, but where is vitamin C, where are the B vitamins and all other nutrients sensitive to heat?
Losses of nutrients in minerals and trace elements.
Minerals and trace elements, the heat during cooking can not damage, so it can not destroy. But the problem is that they are ejected if a lot of water is used during cooking.
Calcium and magnesium
If water is poured from the kitchen, it comes in calcium for food losses between 2 and 18 percent and magnesium for food losses is between 5 and 27 percent.
It is also important in terms of minerals and trace elements that cooking methods, such as fumigation, are preferable, since the cooking water is not poured.
Iron and potassium
As with vitamins, the loss of minerals and trace elements depends on food. So the studies have been z. For example, it was found that 72% of the potassium was designated for cooking (and the cooking water was removed) from the spinach, while the loss of steam was only 36%.
On the other hand, when the green beans were boiled, 30 percent of the potassium was used to cook water, while only 5 percent was steamed. For iron, the differences between the two methods of cooking were lower: in cauliflower, the loss was 13 percent for cooking and 10 percent for evaporation.