The more mature the vegetables are cooked, the higher the nutrient content, children who consume them grow taller and stronger.

There are some types of vegetables that can be eaten raw and still provide the same nutritional value as they originally have. However, there are some types that need to be cooked thoroughly, even cooked well in order to fully utilize their benefits.

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Bina Vegetable

Bina vegetable, also known as water spinach or swamp cabbage. In this type of plant, there is a very valuable nutrient, which is oxalate acid. This active ingredient helps reduce the absorption of iron and calcium in vegetables, but it will be completely broken down at high temperatures.

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Therefore, when cooked, the body will absorb iron and calcium to the maximum extent, especially helping children increase their height.

Mushroom

When cooked, mushrooms become easier to digest and ensure safety and nutrition. Because at high temperatures, toxic substances in mushrooms will be completely destroyed.

Not only that, mushrooms also contain many nutrients such as potassium, niacin, zinc, magnesium, which will double during the cooking process.

Water Spinach

Water spinach, also known as bina vegetable. This vegetable is highly regarded because it contains a good amount of nutrients for human health. However, water spinach contains oxalate acid, an active ingredient that reduces the absorption of calcium and iron.

Therefore, you need to cook the water spinach thoroughly at a high temperature to destroy this active ingredient. When this substance has been destroyed, the process of absorbing nutrients is also more effective.

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Carrot

Carotenoids are very strong antioxidants in carrots, and they will increase by 14% when boiled or steamed at high temperatures.

Asparagus

Asparagus contains a lot of nutrients, but only when cooked thoroughly can the body absorb them. Cooking asparagus will increase the level of phenolic acid, a factor related to reducing the risk of cancer.

Mung Bean

Cooked mung beans have more benefits in lowering cholesterol than raw mung beans. The best way to preserve the antioxidants of mung beans is to grill, cook in a microwave, steam, or fry them, rather than boiling or pressure cooking.

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Frequently asked questions

Yes, cooking vegetables can increase their nutritional value, especially for certain nutrients. Mature, cooked vegetables tend to have higher nutrient content, including vitamins and minerals. This is because heat can break down cell walls, making nutrients more available for absorption. Additionally, cooking can reduce the risk of foodborne illnesses by killing harmful bacteria.

Children who consume adequately cooked vegetables as part of a balanced diet may experience benefits in terms of growth and overall health. The nutrients in cooked vegetables support bone health, promote proper growth and development, and contribute to a stronger immune system. Adequate consumption of vegetables is linked to improved height and strength in children.

Yes, certain vegetables, like carrots, spinach, and tomatoes, benefit from longer cooking times. Carrots, for example, are rich in beta-carotene, which is more readily absorbed by the body when the carrots are cooked. Spinach, when cooked, releases oxalic acid, making the iron content more bioavailable. Tomatoes, when cooked, have higher lycopene availability, a powerful antioxidant.

Parents can ensure their children get the most nutrients from vegetables by incorporating a variety of cooking methods, including steaming, boiling, and stir-frying. It is important to avoid overcooking, as this can lead to nutrient loss. Also, serving a variety of vegetables ensures a diverse range of nutrients. Combining cooked vegetables with a source of healthy fat, like olive oil or avocado, can also enhance nutrient absorption.

While extended cooking times can increase the availability of certain nutrients, overcooking vegetables can also lead to a loss of water-soluble vitamins, like Vitamin C and B-vitamins. Therefore, it is important to strike a balance and avoid boiling or over-steaming vegetables for too long. Opt for shorter cooking times for some vegetables to preserve their nutrient content.

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