Foods that lose nutrients when cooked

Some foods lose part of their nutrients and benefits to the body when cooked or added to industrialized products, as many vitamins and minerals are lost during cooking or due to the excess of sugar, white flour and chemical preservatives that the industry adds to processed products.

So here's a list of 10 foods that bring the most health benefits when eaten raw.

1. Cocoa

The health benefits of chocolate are due to cocoa, which is rich in antioxidants and has properties such as reducing blood pressure and producing serotonin, the hormone that gives you a feeling of well-being.

However, to produce chocolate the industry uses large quantities of sugar, oil, flour and other ingredients that make the final product no longer have the benefits of cocoa. So, the ideal is to consume chocolates with at least 70% cocoa, and use cocoa powder to make recipes and add to breakfast milk, for example.

2. Fresh fruits

Although practical, industrialized juices are rich in preservatives, dyes and artificial sweeteners, which can cause problems such as allergies and increased blood glucose, in addition to not bringing all the beneficial nutrients of fresh fruit.

Thus, one should prefer to buy the fruits and make the natural juice at home, because that way the meal will be rich in fresh nutrients that will detoxify the body, improve the metabolism and bring disposition to the body.

3. Garlic

Garlic is rich in allicin, a substance that helps to lower high cholesterol, lower blood pressure and prevent thrombosis and heart disease. However, raw garlic contains large amounts of allicin, as part of it is lost during cooking.

Therefore, to protect your heart and have more of the benefits that garlic brings, you should eat it raw or drink 1 glass of garlic water daily in the morning and before bed. Find out how to make this home remedy for the heart here.

4. Coconut

Consuming cookies, cereal bars, breads and other products with coconut does not bring the benefits of this fruit, as they are rich in sugars and white flour, which increase blood glucose and favor weight gain.

Therefore, fresh coconut should be preferred, as it contains fibers that improve the functioning of the intestine, and its water is rich in potassium, sodium, phosphorus and chlorine, important minerals to maintain the hydration of the body, especially after physical activity.. See also how to make coconut oil at home.

5. Dried fruits

During the dehydration process, the fruits lose part of the vitamins they contained in their water and start to have double or triple the sugar from before, which increases the calories of the food and the blood glucose after consumption.

Thus, one should prefer to consume fresh fruits, which give more satiety, have less calories and bring all the nutrients to maintain the proper functioning of the body.

6. Nuts, peanuts and chestnuts

Oil fruits such as nuts, chestnuts and peanuts are rich in omega-3, good fat that helps maintain heart health, and nutrients like iron and magnesium, which prevent anemia and muscle problems.

Therefore, the consumption of these industrialized fruits with added salt should be avoided, since the excess of salt increases blood pressure and causes fluid retention, decreasing the benefits of raw fruits. See how the Brazil nut protects the heart.

7. Red pepper

Red peppers are rich in vitamin C, vitamin E, vitamin B6 and magnesium, nutrients that work as antioxidants and prevent problems such as anemia.

However, when cooked, fried or roasted for a long time, red pepper loses its vitamin C and its antioxidant power. Therefore, it should be consumed raw or used in quick stir-fries, without letting the temperature of the food get too high.

8. Onion

Like garlic, onions are rich in allicin, a substance that helps prevent cardiovascular problems, cancer and high blood pressure. However, cooked onions lose some of this nutrient, so eating raw onions has more health benefits.

9. Broccoli

Broccoli is a vegetable rich in vitamin C, calcium, phosphorus, potassium and protein, in addition to containing the substance sulforaphane, which prevents cancer, lowers high blood pressure, improves the immune system and protects the heart.

However, this protective substance is better absorbed in the intestine and more used in the body when broccoli is eaten raw, so one should avoid cooking this vegetable for a long time, preferring to eat it raw or cooked quickly for 5 to 10 minutes. in steam.

10. Beet

Beets are rich in fiber, vitamin C, potassium, magnesium and folate, nutrients that help to strengthen the immune system, fight inflammation and reduce blood pressure.

However, when cooked, beet loses some of that nutrient, so it is best to eat it raw, grated in salads or added in natural juices. See recipes for juices made with beets.

See how the raw diet is made, in which only raw foods are allowed on the menu.