During cooking, valuable nutrients contained in food can be lost. In order for the body to receive as many vitamins and minerals as possible, food must be optimally prepared.
1/10 Many people thaw frozen vegetables before cooking. However, during thawing, 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. Spinach from the freezer, for example, is very healthy. Frozen vegetables contain only slightly less vitamin C than fresh spinach, but on average as many B vitamins. © YAY Images/Imago
2/10 Tomatoes contain many healthy nutrients such as lycopene, the carotenoid responsible for the red color. In the body, lycopene has an anti-inflammatory, antioxidant effect and has a positive influence on the cardiovascular system. However, the body has difficulty breaking down the thick cell walls of raw tomatoes. It is therefore better to cook tomatoes. If the cell structure is destroyed by heat, the body can absorb healthy lycopene more easily. © The Picture Pantry/Imago
3/10 Most people have a cup of coffee as soon as they get up. It is much healthier to give the body the opportunity to wake up on its own. You should therefore drink your first coffee a little later in the morning. The reason is that immediately after waking up the body produces a greater amount of cortisol on its own. Cortisol regulates the day-night rhythm and is also known as the awakening hormone. If the cortisol level is high, coffee in the morning has no positive effect. © Mint Images/Imago
4/10 Most people eat cooked broccoli. 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 large amount of heat-sensitive vitamin C disappears. © VWPics/Imago
5/10 The same goes for peppers. The vegetable is one of the varieties with the highest vitamin C content. Just half a pepper can cover up to half of the daily nutritional needs, but only if the vegetable is eaten raw. © YAY Images/Imago
6/10 Chickpeas are a good source of plant-based protein. They also fill you up quickly and provide lots of fiber. However, canned chickpeas must be washed before consumption. This makes canned legumes easier to digest. © Panthermedia/Imago
7/10 Lemons are often drunk in winter with warm water, ginger and a little honey. This is said to not only protect the immune system, but also help against sore throats and other respiratory illnesses. However, to ensure the preservation of the important vitamin C, the drink should not be prepared too hot. Because vitamin C is sensitive to heat and therefore should never be heated to temperatures above 40 degrees. ©View stock/Imago
8/10 Raw carrots contain many healthy nutrients. Only if the carrots are eaten with the peel. Because most of the vitamins are contained in the peel. However, the beta carotene contained in it 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 especially healthy. Green vegetables contain a lot of oxalic acid, which in large quantities can be harmful to your health. 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 can digest spinach better. © Alice Dias Didszoleit/Imago
10/10 Green beans contain valuable plant proteins. However, the protein lectin is present in raw beans, which interferes with nutrient absorption. Some people are even allergic to lectin. If consumed, symptoms such as nausea, dizziness or diarrhea may occur. Heating deactivates the proteins and therefore makes the green beans more digestible. © Westend61/Imago
A balanced diet should include enough fruits and vegetables in the menu. According to
German Society for Nutrition (DGE) At least two portions of vegetables and two portions of fruit end up on the plate. However, nutrients in foods can be lost during food preparation. In order for important minerals, vitamins and secondary plant substances to actually reach the body, some important rules must be followed when processing and cooking.