How do you get the health benefits of allium as well as Cruciferous Vegetables? After cutting your allium or cruciferous vegetable, when you let them rest for 5-10 minutes prior to cooking them, you will be able to improve their health-promoting properties. Allium vegetables Recent research indicates that cutting, chopping, slicing crushing, or mincing allium vegetables (i.e garlic onions, leeks, and so on) prior to cooking will increase the beneficial properties of garlic.
A sulfur-based compound known as alliin and an enzyme known as alliinase is separated from the cell structure of garlic when it’s whole. The cutting of garlic breaks the cells, releasing the elements, allowing them to meet and create the powerful compound allicin. This compound not only adds to the benefits of garlic for health but also plays a role in their distinctive smell and also gives garlic its “bite”.
In the case of garlic, the finer it is cut the greater amount of allicin created. Pressing garlic or shredding it into a smooth paste gives you the best flavor and the highest amount of allicin. The stronger the aroma and taste of garlic, the more beneficial nutrients they contain.
Therefore, the next time you chop, mince, or press on your clove, you might be more aware of its distinctive scent and the knowledge that the more intense the scent, the better will be for your well-being! Since this process requires some time, I suggest waiting for the garlic to sit for around 5-10 minutes after cutting it while you prepare the other ingredients.
This will ensure the highest synthesis of allicin. When the compounds are created, they are extremely robust and will stand up to the low temperatures for a brief duration of approximately 15 minutes. Research on garlic supports the efficacy of this method. When crushed garlic was heated, its ability to prevent the development of cancer in animals was blocked however, when researchers let the garlic that was crushed “stand” for 10 minutes prior to heating, its anticancer effect was maintained.
Cruciferous vegetable Research shows that cutting cruciferous veggies (i.e. broccoli, cabbage, kale as well as mustard greens, cauliflower, etc.) into smaller pieces can break down cell walls. This also enhances the activity of an enzyme known as myrosinase, which slowly transforms certain plant nutrients into active forms that have been proven to possess health-promoting characteristics.
Therefore, in order to reap the greater benefits of the cruciferous vegetables, allow them to be sat for at least 5 minutes, ideally 10 minutes following cutting them, prior to making food or cooking. The heat can deactivate the effects of myrosinase. That’s why it is essential to let the cruciferous vegetables rest for 5-10 minutes prior to cooking, in order to allow the enzyme plenty of time to boost the number of active phytonutrients.
Cooking them at a moderate or low heat for short durations (up to 15 minutes) will not harm the phytonutrients that are active since when they’re formed, they’re fairly stable. Because ascorbic acid (vitamin C) enhances myrosinase activity you can sprinkle a bit of lemon juice over the cruciferous vegetables prior to cooking to increase the beneficial phytonutrient content. Related Reading – Using Reflexology for health?
