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When cooking, valuable nutrients can be lost from food. In order for the body to receive as many vitamins and minerals as possible, food must be prepared optimally.
1/10 Many people thaw frozen vegetables before cooking. However, when defrosting, vitamins sensitive to light, oxygen and heat are lost. It is best to cook vegetables while they are still frozen and not cook them for too long, as Stiftung Warentest recommends. Frozen spinach, for example, is very healthy. Frozen vegetables contain only slightly less vitamin C than fresh spinach, but on average the same amount of B vitamins. © YAY Images/Imago
2/10 Tomatoes contain many healthy nutrients, such as lycopene, the carotenoid responsible for their red color. In the body, lycopene has anti-inflammatory, antioxidant effects and a positive influence on the cardiovascular system. However, the body has difficulty breaking down the thick cell walls of raw tomatoes. Therefore, it is better to cook the tomatoes. If the cellular structure is broken down by heat, the body can absorb healthy lycopene more easily. © The Picture Pantry/Imago
3/10 Most people drink a cup of coffee as soon as they get up. It is much healthier to give your body the opportunity to wake up on its own. Therefore, you should have your first coffee a little later in the morning. The reason for this is that soon after waking up, the body produces more of the hormone cortisol on its own. Cortisol regulates the day-night rhythm and is also known as the waking hormone. If the cortisol level is high, breakfast has no positive effect. © Mint Images/Imago
4/10 Most people eat broccoli cooked. However, raw broccoli contains many vitamins. Broccoli is rich in vitamin B1, vitamin B2, vitamin B6 and vitamin C. However, when broccoli is heated, a lot of the heat-sensitive vitamin C disappears. © VWPics/Imago
5/10 The same applies to peppers. The vegetable is one of the varieties with the highest vitamin C content. Just half a pepper can cover up to half of your daily nutrient needs – but only if the vegetable is consumed raw. © YAY Images/Imago
6/10 Chickpeas are a good source of vegetable protein. They also fill you up quickly and provide lots of fiber. However, canned chickpeas must be washed before consumption. This makes canned vegetables easier to digest. © Panthermedia/Imago
7/10 Lemons are often drunk in winter with hot water, ginger and a little honey. This is said to not only protect the immune system but also help in treating sore throats and other respiratory illnesses. However, to ensure the retention of the important vitamin C, the drink should not be prepared too hot. Because vitamin C is sensitive to heat and should therefore never be heated to temperatures exceeding 40 degrees. © See Stock/Image
8/10 Raw carrots contain many healthy nutrients. However, only if the carrots are consumed unpeeled. Because most of the vitamins are contained in the peel. However, the beta-carotene it contains is more easily absorbed by the body if the carrots are already cooked. © Scientific Photo Library/Imago
9/10 Smoothies and salads with raw spinach are considered particularly healthy. Green vegetables contain a lot of oxalic acid, which can be harmful to your health in large quantities. Oxalic acid also prevents the absorption of calcium and iron in the intestine. It is best to heat or boil spinach. The acid is broken down and the body is able to digest the spinach better. © Alice Dias Didszoleit/Imago
10/10 Green beans contain valuable vegetable proteins. However, the lectin protein can be found in raw beans, which interferes with nutrient absorption. Some people are even allergic to the lectin. If consumed, symptoms such as nausea, dizziness or diarrhea may occur. Heating deactivates the protein and therefore makes the green beans more digestible. © Westend61/Imago
A balanced diet should include enough fruits and vegetables on the menu. According to
German Nutrition Society (DGE) At least two servings of vegetables and two servings of fruit end up on your plate. However, the nutrients contained in food can be lost during food preparation. To ensure that important minerals, vitamins and secondary plant substances actually reach the body, some important rules must be followed during processing and cooking.