There is a correlation between the color of vegetables and the health benefits they provide. For example, red vegetables known for their antioxidant properties, green vegetables are known for their effects on eye health, and yellow vegetables are also generally considered a good source of protein. But how should we eat all these foods to maximize their nutritional benefits? Here are the tricks…

1. Banana

BananaIt is a nutrient that contains many minerals, including vitamins B and C, as well as magnesium and potassium. There is only one way to get all these benefits: Consuming the thin fibers that resemble the rope between the banana peel. These fibers are called “phloem bundles”. These bundles carry water and nutrients from the leaves to the fruits. The fibers contained in these bundles that give life to the fruit are also very beneficial for the body. Therefore banana Do not throw them away while eating.

2. Tomato

tomato Cooking it may not sound plausible at first, but cooked tomatoes release more lycopene, a cancer-fighting antioxidant. This is because heat breaks down the tougher cell walls in the plant, making it easier for our bodies to absorb nutrients. It is also very effective to fry the tomatoes slowly or to make a sauce.

3. Chard, Beets, and Turnips

Not only the leaves of these vegetables are eaten, but also the stems! Cooked stems provide glutamine, a special acid that helps heal the body. They also taste great when sautéed in olive oil. So get the most out of your vegetable consumption and get more vitamins by eating all its parts.

4. Apple and Orange

Eat these fruits with the peel! Apple peels contain the antioxidant quercetin, which works wonders for your heart and brain. Orange The peels have compounds called flavones that lower cholesterol and protect the heart. You can try using it in your cakes and milk desserts.

5. Potatoes

potato Eating with the skin provides more fiber, vitamins and nutrients to the body than eating the skin with the peel. Vitamin C, vitamin B, iron, calcium and potassium are the most important among them. It gives you energy, reduces stress, and benefits your bones and digestion. It is even one of the best ways to renew the skin. potato It is said to cook in the oven.

6. Egg

Eggs it becomes more digestible when cooked, yes, but high heat also causes it to lose some of its nutritional value. E.g; Microwaving, frying, and overcooking eggs reduces the number of antioxidants available and raises the cholesterol in eggs. For this reason, it is the healthiest to boil the egg in short water for about 5-6 minutes, that is, to eat it in the consistency of apricot. Eggs consumed in this way are satiating in terms of protein and do not contain extra calories.

7. Onions and Garlic

Onion Crushing and chopping garlic with garlic activates alliinase, which helps create a nutrient called allicin. Allicin also helps form other compounds that, when eaten, protect us against disease. In addition, onions and garlic It is also rich in sulfur, which combines very well with iron- and zinc-rich foods such as turkey, beef and liver.

8-Grains and Beans

cereals and beans are difficult to digest because of the compounds they contain. However beans Soaking grains and grains reduces the amount of these compounds, making the minerals in them more available and easier to digest. It also helps your body absorb minerals such as iron, calcium and zinc released with warm water. red kidney beans If you get it, soak it and boil it. Otherwise, they may cause severe vomiting and diarrhea.

9. Greens

Anything green should be eaten raw. brussels sprouts, broccoli, avocado, spinach and all other greenscontains heat-sensitive water-soluble elements. High temperatures damage vitamin C, folate, and vitamins B1 and B5, so you’ll get more of these when you eat green foods raw. For example, raw spinach contains 3 times more vitamin C than cooked spinach.

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