Is scalding or boiling vegetables definitely healthier than frying?

The nutritional components of vegetables mainly include minerals, vitamins, fiber and so on. According to the statistics of FAO 1990, 90% of vitamin C and 60% of vitamin A necessary for human body come from vegetables. ? In addition, there are many phytochemicals in vegetables that are recognized as beneficial to human health, such as carotenoids, dipropylene compounds, methyl sulfur compounds and so on. Many vegetables also contain unique trace elements, which have special health care effects on human body, such as lycopene in tomatoes and prostaglandin in onions.

The cooking method of vegetables is not necessarily better than boiling. First of all, vitamins in vegetables can be divided into water-soluble vitamins and fat-soluble vitamins. ? Water-soluble vitamins are a group of vitamins that can be dissolved in water, and are often components of coenzymes or auxiliary groups. Mainly includes B vitamins and vitamin C? Fat-soluble vitamins refer to vitamins insoluble in water but soluble in fat and organic solvents, including vitamins A, D, E, K and lycopene.

Although the cooking temperature is high, there is little loss of water-soluble vitamins. For example, the preservation rates of vitamin C in leafy vegetables, carotene and tomatoes can reach 60%-80%, 76%-90% and 90% respectively. When boiled for a long time and heated for a long time, the loss of vitamin C in vegetables will be great: the loss rate of vitamin C in cabbage boiled 15 minutes can reach 43%, and that in common vegetables boiled 10 minutes can destroy about 30%.

In addition, when we cook boiled vegetables, water-soluble vitamins B 1, B2 and vitamin C are all dissolved in water. Therefore, if the soup is not finished, most of the water-soluble nutrients will be lost. So I hope everyone will never be limited by the inherent thinking in the future, thinking that boiled vegetables are more nutritious than cooking!