When it comes to supplementing vitamins through diet, almost everyone knows that they should eat more fresh vegetables and fruits. However, vitamin C in these foods is water-soluble, and it is particularly afraid of heat. They are easily destroyed and lost during processing, and therefore do not have any effect.
In contrast, vitamin C contained in sweet potato, potato and other potato foods is more active, not only heat-resistant but also not afraid of water, allowing us to absorb more fully and more quickly. Wang Yi, director of dietary nutrition department of Guang’anmen Hospital of China Academy of Chinese Medical Sciences, told reporters that this was the latest viewpoint she saw in the book Eat Healthy by Japanese scholar Nishiyama Takashi.
The researchers first compared the vitamin C content in fresh fruits, vegetables, and raw sweet potatoes and potatoes. The results were: spinach 65 mg/h, mandarin 35 mg/h, sweet potato 30 mg/h, potato 23 mg/y Grams (40 to 50 mg/100 g of new potatoes), 20 mg/h of tomato, and 3 mg/h of apple.
Subsequently, potatoes and spinach were cooked and their remaining vitamin C levels were compared. The results showed that after 1 minute of spinach boiled, 75% of vitamin C remained, 50% remained after 3 minutes and 35% after 5 minutes. In other words, after 5 minutes of heat treatment, the vitamin C content of spinach decreased by 2/ 3.
Let's look at the potatoes again. After boiling for 40 minutes, 87% remains. If the skin is left, the remaining 83% will be left. When steamed, the remaining vitamin C content is as high as 91% after 40 minutes. The results of the sweet potato test and the potato were basically the same. The researchers explained that this is very much related to starch-rich foods, starch protection greatly reduces the loss of vitamin C.
"Although the vitamin C activity of the potato food is stronger, the premise is to eat cooked. If raw vegetables and fruits are eaten raw, the effect of vitamin C supplementation is also very significant." Director Wang Yi reminded, "I want to add vitamin C. Healthy people, usually in the diet should pay attention to eat more sweet potatoes and potatoes, steamed, boiled, fried are very good cooking methods; and for those who need to control calorie intake of diabetes, obesity, it is necessary to grasp the good day The total calories, eaten sweet potatoes and potatoes, we must properly reduce the staple food."
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