Heating can break down the cell walls of vegetables and release the antioxidants from them. But some vegetables should not be heated! Many cruciferous vegetables are thought to have cancer-fighting properties, but once these vegetables are heated, their unique cancer-fighting powers are destroyed.

Leslie Beck, a Canadian nutritionist, pointed out that after cruciferous vegetables are chopped or chewed, enzymes in the vegetables will convert ucosinolate into isothiocyanate, which is the secret weapon of cruciferous vegetables with powerful anti-cancer properties. However, this enzyme is destroyed when heated, which reduces the conversion of isothiocyanates and the anti-cancer effect. Britain's University of Warwick (University of Warwick) had an experiment, will be four kinds of cruciferous vegetables boiled, steamed, microwave, fried in oil, respectively, to measure the loss of vegetable thioglycosides. The results found that boiling for 30 minutes resulted in the greatest loss of nutrients, with cauliflower losing up to 77%, cabbage 65%, and white cauliflower and Brussels sprouts losing 75% and 55% of their thioglycosides, respectively. The study also pointed out that the difference in nutrient loss after steaming, microwaving or stir-frying was minimal. If you are concerned about pesticide residues in raw vegetables or are afraid of the taste of raw vegetables, you can also choose to cook them in a way other than boiling. leslie Beck believes that when heating, cooking time should be minimized and vegetables should not be exposed to water in order to retain more nutrients. According to the book "Wash Your Vegetables Right, Get Rid of Pesticides", cauliflower should be washed and placed in a pot, filled with water until it is submerged, then heated over low heat for a few minutes (not until the water comes to a rolling boil), then removed and drained before serving. There are many types of cruciferous vegetables, such as kohlrabi, cauliflower, and Chinese cabbage, that belong to this group. In addition to the cancer-fighting properties of isothiocyanates, each of these vegetables has different health benefits! Bok choy In the U.S. Center for Disease Control (U.S. Center for Disease Control) selected 41 nutritious fruits and vegetables, cabbage's nutritional density ranked second. Cabbage is rich in calcium, iron, manganese, copper, selenium, and the trace element molybdenum, which can inhibit the body from absorbing or synthesizing carcinogenic amine nitrite, and is also useful for anti-aging and stabilizing nerve function.

Lin Xinjie finishing editor Heating can destroy the cell walls of vegetables, which will release the antioxidant substances. But some vegetables shouldn't be heated! Many cruciferous vegetables are thought to have cancer-fighting properties, but when these vegetables are heated, their unique cancer-fighting powers are destroyed.

Leslie Beck, a Canadian nutritionist, pointed out that after cruciferous vegetables are chopped or chewed, enzymes in the vegetables will convert ucosinolate into isothiocyanate, which is the secret weapon of cruciferous vegetables with powerful anti-cancer properties. However, this enzyme is destroyed when heated, which reduces the conversion of isothiocyanates and the anti-cancer effect. Britain's University of Warwick (University of Warwick) had an experiment, will be four kinds of cruciferous vegetables boiled, steamed, microwave, fried in oil, respectively, to measure the loss of vegetable thioglycosides. The results found that boiling for 30 minutes resulted in the greatest loss of nutrients, with cauliflower losing up to 77%, cabbage 65%, and white cauliflower and Brussels sprouts losing 75% and 55% of their thioglycosides, respectively. The study also pointed out that the difference in nutrient loss after steaming, microwaving or stir-frying was minimal. If you are concerned about pesticide residues in raw vegetables or are afraid of the taste of raw vegetables, you can also choose to cook them in a way other than boiling. leslie Beck believes that when heating, cooking time should be minimized and vegetables should not be exposed to water in order to retain more nutrients. According to the book "Wash Your Vegetables Right, Get Rid of Pesticides", cauliflower should be washed and placed in a pot, filled with water until it is submerged, then heated over low heat for a few minutes (not until the water comes to a rolling boil), then removed and drained before serving. There are many types of cruciferous vegetables, such as kohlrabi, cauliflower, and Chinese cabbage, that belong to this group. In addition to the cancer-fighting properties of isothiocyanates, each of these vegetables has different health benefits! Bok choy Among the 41 fruits and vegetables selected by the U.S. Center for Disease Control, bok choy ranks second in nutritional density.



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Cauliflower (kale) In addition to its powerful anti-cancer ability, cauliflower is also a good source of vitamin C and vitamin K. Each serving of cauliflower contains more than 20% of the daily requirement. Cauliflower Cauliflower is a rich source of vitamin C, providing 52 milligrams per half-cup serving, which is almost equal to the recommended daily intake for adults (60 milligrams). In addition, cauliflower is a good source of indole-3-methanol (kale), which promotes DNA repair and inhibits the growth of cancer cells. Cauliflower has the highest amount of carotenoids of all cruciferous vegetables, which helps reduce lung and kidney cancers. White Cauliflower White cauliflower's low fat and carbohydrate content, as well as its abundance of dietary fiber, folic acid, and vitamin C, should not be overlooked for its nutrient-supplementing benefits, in addition to the cancer-fighting effects of cruciferous vegetables. Kale Kale is rich in vitamin C and vitamin K, as well as vitamin B complex nutrients such as folic acid and B6. It's important to note that people on anticoagulants should consult with their physician before eating it, as the vitamin K in it has a clotting effect. Kale Kale is rich in vitamin C, vitamin K, calcium, and beta carotene, and is often used to reduce the risk of breast cancer and age-related macular degeneration in pre-menopausal women. Watercress Watercress is high in calcium, folate, iodine, magnesium, iron, vitamin A, vitamin B6, vitamin C, and vitamin K, and has powerful anti-cancer properties. In addition, watercress has diuretic, phlegmolytic and digestive properties. In addition, patients with goiter or hypothyroidism should limit their intake of cruciferous vegetables because the enzymes in the vegetables can interfere with iodine absorption and lead to goiter. Excessive amounts of thioglycosides can also be dangerous, especially for people who are seriously ill. Therefore, if you want to change your diet, it is best to consult your doctor first!