The main purpose of cooking vegetables is to make them more edible, tasty and bioavailable. The disadvantage is considered to be that the treatment of greenery can negatively affect the level of nutrients, especially heat-sensitive and water-soluble.
But even if you cook greens for 10 minutes, the decrease in antioxidant properties will not be as critical as many people think. It’s only 15-20%. Most of the antioxidants are still intact.
The only nutrient that is significantly reduced during heat treatment is vitamin C. But if you take a cabbage leaf, for example, it will be so much vitamin C that even when cooked for 10 minutes, it will still have twice as much vitamin C as in raw broccoli. But spinach, when cooked or stewed, loses at least 50% of its vitamin. After 15 minutes of cooking, it’s 90%
It is important to remember that such products should be kept cool. On a hot day, freshly cut herbs lose up to 50% of their vitamin C. Dried herbs lose almost 100% of vitamin C.
Cooking greenery in a microwave or steam oven saves much more nutrients and benefits. As opposed to cooking.
A large number of green foods contain nutrients that help us maintain visual acuity. For example, lutein and folate (folic acid). The latter is especially important for women of childbearing age.
It has been calculated that about half of the folic acid is lost during cooking, which is particularly typical for broccoli and spinach.
But the curly cabbage is a phenomenon in the green. She’s not afraid of cooking or aggressive freezing. During heat treatment, its wall joints break down and release even more antioxidants, thus making up for those lost during processing.