In the fruit section of a supermarket, two friends are picking fruit. One holding an apple said, "I've heard that cooked apples are healthier and the nutrients are easier to absorb. The other replied confusedly, "Really?"I always feel that the nutrients of the fruit are lost when heated. ”
This conversation reflects a common question: does the nutrition really affect when the fruit is heated?Scientists and nutrition experts have conducted in-depth research on this. In fact, heat treatment does have an effect on certain nutrients in the fruit, but is this effect positive or negative?
At the dinner table, fruit heating has become a popular trend. From boiled apples to baked bananas to fruit pudding, there are many ways to heat fruit. The idea behind this is that heating makes the fruit easier to digest while enhancing its flavor. However, people have different opinions about the nutritional value of heated fruits.
Studies have shown that heat treatment does change the nutrient content of the fruit. For example,The pectin in apples becomes more easily absorbed by the body when heated, which contributes to intestinal health。But at the same time, some water-soluble vitamins, such as vitamin C, may be lost during cooking.
In addition, heating also affects the antioxidants of the fruit. Some studies have shown that:Heating some fruits, such as blueberries, can increase their antioxidant activity, but for others, such as citrus, heating may reduce these beneficial components
Fruits are a treasure trove of nutrients and contain a variety of ingredients that are essential for health. First of all, vitamins occupy a prominent place in fruits. For example, vitamin C in citrus fruits is essential for boosting immunity and promoting iron absorption. In addition,Vitamin B6 in fruits such as apples and bananas helps with protein metabolism and red blood cell production.
Minerals are also a part of fruit that cannot be ignored. For example,Bananas are rich in potassium, which helps maintain heart health and stable blood pressureAntioxidants in blueberries and strawberries, such as anthocyanins, help reduce inflammation and prevent certain diseases
Dietary fiber is another key ingredient that plays an important role in digestive health. Fruits like apples and pears contain a lot of soluble fiber, which helps control blood sugar levels while lowering cholesterol.
In addition, the natural sugars and organic acids in fruits, such as malic acid and citric acid, not only give fruits their unique taste, but also help to enhance the body's metabolic functions.
When the fruit is heated, the nutrients in it change. For example, heating can enhance the activity of antioxidants in certain fruits, such as lycopene in tomatoes. Studies have shown that heated tomatoes are more antioxidant than raw food, which is especially important for middle-aged and elderly people to prevent chronic diseases.
However, not all nutrients can withstand heat. Take vitamin C, for example, a water-soluble vitamin that is easily destroyed at high temperatures. Studies have shown thatFruits that have been heated, such as lemons and oranges, will have a decrease in vitamin C content。This means that if you want to maximize your vitamin C intake, eating certain fruits raw is a better choice.
Heating also affects the dietary fiber in fruits. While heating does not reduce its total amount, it may alter the properties of the fiber, making it easier to digest and absorb. This can be a positive change for middle-aged and older adults with poor digestive function.