Eating fresh vegetables as part of a healthy diet is one thing, so during cooking it is also useful to ensure you are getting the full nutritional benefits from those vegetables, and to know how to cook them to maximise their nutritional value.

Many people assume that cooking vegetables removes nutrients, so eating them raw is the best way to maintain their nutritional value. This is not entirely accurate, as particular cooking preparation and practices can maintain and enhance the potential health benefits of certain vegetables.

For instance, Garlic should be crushed and set aside for around 10 minutes before being used in cooking, as anti-oxidants in the damaged or crushed garlic can then duplicate before you cook the clove.

If tomatoes are cooked very slowly, the amount of anti-oxidants can rise considerably and once consumed, will bring all their health enhancing properties with them.

So what does this mean for our health?

Anti-oxidants are nutrients in food which can reduce oxidative damage to our bodies. Oxidative damage is linked to cancer, heart disease and diabetes.

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