In summer, many people like raw vegetables, not only because of good taste, eating cool, but also because they believe that raw vegetables may retain the vitamins and more nutritious. Is that really true? The Third Affiliated Hospital of Sun Yat-sen, director of nutrition Bian Huawei said that from the gastrointestinal tract to improve digestion and utilization of food and ensure food security, health aspects to consider, cooked vegetables are more healthy eating choices.

Eaten raw, to protect the limited role of nutrients

"Fried vegetables destroy nutrients it contains only a small part of many nutrients the body only through the cooking can be effectively absorbed." It is understood that vegetables fried up will damage the B vitamins and vitamin C, and minerals, fat-soluble vitamins are not destroyed. Minerals only at the loss of state, the heating process in the juice from the vegetables in the overflow. Processed vegetables, the loss of vitamin C can be supplemented by eating fruit.

The more fresh vegetables, the more integral structure and close,easily lead to digestive problems. As we are concerned about dietary fiber, processed or no loss, so the cathartic of vegetables will not decrease by cooking.

Cooked food, to improve the absorption of nutrients

And cooking vegetables can improve vitamin K, carotenoids, flavonoids such as absorption and utilization of, these substances are fat soluble, not soluble in water, only in the manufacture only when dissolved in oils can be absorbed easily. Meanwhile, cook to soften the plant cell wall, membrane permeability increased, can promote carotene, lycopene and other health ingredients dissolved, effectively enhance the absorption rate.In addition, green leafy vegetables are rich in oxalate, flying water or cooked, you can remove most of the oxalic acid is beneficial in intestinal absorption of calcium and magnesium. Therefore,

spinach, bamboo shoots, water bamboo and other vegetables containing oxalic acid more should be boiling water or fried, to remove most of the oxalic acid vegetables, which will help the absorption of nutrients. "In medical research, on such materials fried prove beneficial to health, but on the health benefits of vegetables eaten raw and has not been confirmed at present."

Given China's current land and water, the harsh reality of the environment is polluted, raw vegetables, but there are some hidden dangers. Only a simple cleaning of vegetables is difficult to remove pesticides, fertilizers and other pollution, cooking can remove or reduce the harm caused by pollution, but also kill the eggs and the number of non-heat-resistant bacteria such as E. coli. Oxidative enzymes that damage the vitamin, but also in the heating process was inactivated.