The more well-cooked vegetables your child eats, the more beneficial nutrients they will receive. This promotes metabolism and height growth for children. Some recommended vegetables to include in their daily diet are bina vegetables, kale, and asparagus. By incorporating these vegetables, you can maximize their nutritional benefits.
Bina Vegetables
Bina vegetables, also known as duckweed or kale, contain a valuable nutrient called oxalate acid. This substance helps reduce the absorption of iron and calcium in vegetables, but is completely broken down under high temperatures.
Therefore, by cooking them, the body can absorb iron and calcium to the fullest extent, especially promoting height growth for children.
Carrots
Cooked carrots contain more beta-carotene than raw carrots. Beta-carotene is a type of carotenoid that converts to vitamin A, which supports bone development, vision, and the immune system.
Cooking unpeeled carrots doubles their antioxidant power. It is recommended to boil whole carrots before cutting them, as this prevents the nutrients from escaping into the water. Avoid frying carrots, as it has been found to reduce the amount of carotenoids.
Tomatoes
Cooking tomatoes significantly increases the antioxidant lycopene content. Lycopene is associated with reducing the risk of chronic diseases, including heart disease and cancer. The heat enhances the breakdown of thick cell walls, releasing important nutrients.
Although cooking tomatoes reduces the vitamin C content by 29%, the lycopene content increases by over 50% when they are thoroughly cooked.
Kale
Kale, also known as bina vegetables, is highly regarded for its nutritious properties. However, kale contains oxalate acid, a substance that reduces the absorption of calcium and iron.
To maximize the absorption of nutrients, it is recommended to cook kale at high temperatures to break down the oxalate acid. Once this substance is broken down, the absorption of nutrients becomes more efficient.
Asparagus
Asparagus contains a wide range of nutrients, but they are only fully absorbed when cooked. Cooking asparagus increases the level of phenolic acid, a factor associated with reducing the risk of cancer.
Mung Beans
Cooked mung beans have more benefits in reducing cholesterol compared to raw mung beans. The best way to preserve the antioxidants in mung beans is by grilling, microwaving, steaming, or stir-frying, rather than boiling or pressure cooking.
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