Is it not necessarily more nutritious? Are raw tomatoes not necessarily more nutritious than cooked tomatoes? The TVB program “Healthy 100 Mistakes” invited experts to measure the nutritional value of boiled vegetables, stir-fried vegetables, and raw and cooked tomatoes. It was found that the nutritional value of choy sum and tomato after frying with oil is generally more than that of using water. Among them, the beta-carotene released by fried tomatoes was 1.66 times higher than that of raw tomatoes. However, eating tomatoes raw can absorb more of another nutrient.
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Roasted Vegetables VS Stir-fried Vegetables
Dr. Zhao pointed out that cooking in different ways will affect different types of nutrients, depending on which nutrients you want to absorb. Leafy greens mainly contain vitamins B and C, as well as water-soluble dietary fiber and minerals. After cooking, the nutrients will be lost in the soup, or halved due to the high temperature. In the program, after hosting the cooking and stir-frying, Dr. Zhao conducted experiments to measure the nutrient content of the cooking and stir-frying.
Pan Cai
- Put the choy sum in boiling water, cover the pot, and cook on high heat for about 5 minutes, you can clearly see that the water has turned green. Dr. Zhao explained that this proves that many water-soluble nutrients, such as vitamin C and chlorophyll, are also dissolved in water.
stir fry
- Pour a little oil into the pan and fry the cabbage over medium heat for about 3 minutes. Dr. Zhao pointed out that the quick-fried cooking method can reduce the heating time of cabbage, and the nutrient retention will be better.
Then, Dr. Zhao used ultra-high performance liquid chromatography UV/Vis detection to measure the nutrient content and found the following:
Beta-carotene is an oil-soluble nutrient, and vitamin C is a water-soluble nutrient. Dr. Zhao explained that when cooking vegetables, water-soluble nutrients in plant cells are released. If you fry in oil for a short time, you can lock in more vitamin C. She suggested that when cooking vegetables, stir-fry the stalks first, and then stir-fry the leaves. Because the leaves contain more nutrients that are easily destroyed by high temperature, this situation can be avoided by frying the stalks first.
Raw Tomatoes vs Ripe Tomatoes
Tomatoes are rich in vitamin C, B6 and other nutrients. What is the difference between eating raw and cooking? Is raw food the most nutritious? The program team found that after placing the tomatoes in boiling water, after a few minutes, the water still did not turn red. Dr. Zhao explained that this reflects that the oil-soluble carotenoids lycopene, lutein, and beta-carotene do not dissolve in water.
Can I absorb more nutrients if I fry tomatoes in oil? Dr. Zhao pointed out that oil-soluble lycopene and carotene will not be released in water, so they must be cooked with oil to be easily absorbed by the human body. After measuring the nutrient content of raw tomatoes, boiled tomatoes and fried tomatoes, the following findings were found:
Vitamin C is a water-soluble nutrient, while lutein and beta-carotene are oil-soluble nutrients. From the measurement results, it can be seen that if you want to get vitamin C, eating raw is the most ideal. But if you want to get lutein and β-carotene, it is better to fry with oil. Dr. Zhao pointed out that lycopene and other carotenoids can be absorbed more easily if the tomatoes are cut into small pieces, because the oil-soluble nutrients are released during the frying process.
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Responsible editor: Luo Jiaxin