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Health
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Title: How to Keep Nutrients in Veggies Step by Step
Source: [None]
URL Source: http://www.webmd.com/diet/how-to-ea ... ents-in-vegetables#playhowto=0
Published: Jul 27, 2011
Author: staff
Post Date: 2011-07-27 08:02:35 by Tatarewicz
Keywords: None
Views: 167
Comments: 11

1Rinse fresh veggies well just before using. Even those with skins need to be washed to remove bacteria, insects, and as much pesticide as possible. Never soak your veggies, as that can remove key nutrients, like vitamin C. 2To preserve water-soluble vitamins and minerals, cut veggies into large pieces or cook them whole. Baked potatoes, for example, keep more nutrients than mashed potatoes. 3As a general rule, keep cooking time, temperature, and the amount of liquid to a minimum. That’s why steaming is one of the best ways to cook vegetables. 4Studies show microwaving broccoli can preserve up to 80% of its vitamin C. In fact, microwaving seems to be a good choice for most common veggies. 5Baking or roasting is another healthy option for most veggies, while “griddling” -- cooking on a flat metal surface with little to no oil -- was shown in studies to be an especially good choice for beets, celery, onions, Swiss chard, and green beans. 6Sautéed vegetables require a bit of oil, but that’s not a bad thing if you use a heart-healthy choice like olive or canola oil. Add some spices and garlic for good flavor. Smash or chop the garlic first to release enzymes that discourage blood vessel clots.

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Reviewed by Brunilda Nazario, MD on April 25, 2011

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#1. To: Tatarewicz (#0)

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Eric Stratton  posted on  2011-07-27   8:29:08 ET  Reply   Untrace   Trace   Private Reply  

I appreciated the reason given for crushing garlic; haven't seen it mentioned in cookbooks or during cooking demos. The only other outstanding answer I've been seeking is why grapefruit and pineapple should be eaten together. Possibly something to do with arthritis.

Tatarewicz  posted on  2011-07-28   1:45:52 ET  Reply   Untrace   Trace   Private Reply  

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Eric Stratton  posted on  2011-07-28   8:09:19 ET  Reply   Untrace   Trace   Private Reply  

Good articles. I neglected to mention that for crushed garlic's clot-busting enzyme to be effective it should sit for 20 minutes before using.

Tatarewicz  posted on  2011-07-29   5:37:50 ET  Reply   Untrace   Trace   Private Reply  

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Eric Stratton  posted on  2011-07-29   8:04:08 ET  Reply   Untrace   Trace   Private Reply  

www.itwire.com/science-ne...ushing-waiting-eating-raw

Enzyme release depends on busting the cells making up garlic and dicing does this but the enzyme, once released seems to have a limited lifetime:

According to Argentina researcher Claudio R. Galmarini (ITA-EEA La Consulta and CONICET, Mendoza, Argentina) and his U.S. and Argentina colleagues, crushing garlic and letting it stand for several minutes improves garlic’s healthy properties by opening up cell membranes that release an enzyme with healthy attributes.

Galmarini’s article (“Effect of Cooking on Garlic (Allium sativum L.) Antiplatelet Activity and Thiosulfinates Content”) appears in the March 7, 2007 issue of the American Chemical Society’s Journal of Agricultural and Food Chemistry (volume 55, p. 1280)

Crushing or chopping garlic releases the enzyme alliinase, which is important for creating anti-clotting (blood thinning) compounds. Crushed garlic, according to the researchers’ results, is better than uncrushed (whole) garlic. When both are heated, the crushed garlic maintains more of the healthy alliinase enzyme.

Letting the crushed garlic stand for about ten minutes—rather than eating it immediately—also helps to maximize the positive affect of its vital ingredients.

In addition, their results support previous studies that delve into how heat adversely affects the chemical compounds that give garlic its healthy characteristics. The researchers found that even small levels of heat reduce the healthy benefits of garlic. They recommend that if garlic must be cooked, do so only six minutes or less.

From: http://www.gourmetgarlicgardens.com/health.htm

A bulb of garlic, Allium Sativum L., has from four to 16 or more cloves, depending on variety. In each of these cloves are cells containing the main compound of garlic, an amino acid called Alliin. In separate cells an enzyme called alliinase resides. Whenever the cellular walls separating them are damaged, some of the enzyme comes into contact with the amino acid and this sets off a chemical reaction that causes sulfenic acid to form instantly. But sulfenic acid is unstable and reacts with itself and breaks down at a steady rate into another unstable compound called allicin, which has a strong antibiotic property. Allicin is the "magic bullet" in garlic from which its many benefits are derived but being unstable, it reacts with many things and breaks down into other compounds. Because garlic forms the active compound, allicin, steadily and in regular spurts rather than all at once it is better to let it set for a 15 to 90 minutes before using it in order to build up a greater amount of allicin. Allicin has a half-life in air of about 18 hours as it slowly deteriorates into other smelly, sulfurous things. Adding allicin to water somewhat stabilizes it and preserves its antibiotic properties and extends its half life to about two months....

For tests of the efficacy of different kinds of garlic in treating various ailments to be truly accurate, tests need to be done in parallel using an organically grown strong garlic, such as Metechi or Romanian Red and a medium garlic such as Inchelium Red and also a milder garlic such as Red Toch or Siberian to determine the difference in results. While they're at it, they should conduct tests using the same garlics grown with farm chemicals. Even then the tests will vary due to the differences in soil types, climate and other planting, growing, harvesting and storage conditions as well as differences in the sizes of cloves used and how long those garlics have been out of the ground as storage time affects the chemistry of garlic. The hotter garlics are said to be able to produce more allicin as are the denser garlics but I have obtained excellent results with milder garlics and have also had less effective experiences with garlics that were so hot they were acutely painful to hold up against my gum to fight a toothache.

As you can see, it is not as simple as it initially appears. There is certainly ample room for much more experimentation into garlics and a fertile field for researchers to try to obtain grants to do some of the vast amount of work yet to be done. The future of garlic in health care and in prevention programs is wide open and will eventually offer more products than we have available today. The new knowledge we have about garlic will help develop new procedures and innovative forms of application of the active compounds. Garlic That Has No Health Benefits

Garlic that has been irradiated has no fat-soluble healthy compounds when used in ordinary ways except that when pickled it probably does have some water soluble compounds for some circulatory system benefits. Unfortunately, most garlic in American supermarkets comes from China and some of it has been irradiated and will have no health benefits except as noted. Experts know how to tell whether garlic has been irradiated but the average American doesn't know how to tell. Roasted garlic may be delicious but whole bulbs of roasted garlic have little or no health benefits because the garlic was not crushed and so no allicin formed to break down into polysulfides because the enzyme was deactivated by the roasting heat.

(Much more at link)

Tatarewicz  posted on  2011-07-30   1:42:15 ET  Reply   Untrace   Trace   Private Reply  

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Eric Stratton  posted on  2011-07-30   6:22:33 ET  Reply   Untrace   Trace   Private Reply  

#10. To: Eric Stratton (#9)

www.buzzle.com/articles/g...s-how-to-grow-garlic.html

How to Grow Garlic

You must be wondering how to grow garlic in your home garden. Garlic is much easier to grow in the garden. The peculiar feature of garlic is that it is pest and disease resistant. For beginners in gardening or for those having a limited amount of space in the garden, garlic is the right choice. Garlic can be a wonderful companion crop for roses and other shrubs. It is also known to repel most insect and bugs in the garden.

Fall is the best season to plant garlic. Those who live in the warm southern climate should plant garlic during late winter or early spring, and those who live in the cool northern climate can plant in the fall.

There are no specific soil requirements for growing garlic. However, garlic is best grown in loose, well-drained and fertile soil with plenty of organic material. You can make the soil more fertile by adding organic nitrogen fertilizers. The optimum pH of the soil for garlic planting is between 6.0 and 7.0.

Garlic Growing Tips

Growing garlic in your garden doesn't require much efforts. The only thing is that you should be watchful about its proper maintenance and growth. Garlic plant is grown from the individual cloves. Always select a good variety of garlic from a reputed nursery.

Select a location in the garden, where the plant is exposed to plenty of sunlight. Before planting, loosen the soil and dig to a depth of 8-12 inches to prepare a bed for planting. Add plenty of organic nitrogen fertilizers to ensure good fertility, moisture retention and drainage of the soil. Make sure that all the weeds are removed from the bed.

Break apart each garlic bulb into individual cloves. Select only larger, unpeeled cloves for planting. The cloves should be planted about an inch or two inches under the ground surface in the upright position. You should plant the individual cloves approximately 4 inches apart. Each row of cloves should be about 18 inches apart. After planting, water the cloves.

When the green tips start to emerge, composting of the soil is very necessary. Place organic fertilizers about 2 inches away from the garlic clove row and let it mix into the soil. Garlic plants require an inch of water every week. Weed control and pest control are very essential steps in growing garlic. If any flower stalks develop, cut them back to ensure larger bulbs. This helps the plant to utilize its energy for bulb formation instead of seed production.

A garlic plant takes about 8 months to grow and mature. When the leaves become yellow and fall over, pull the whole plant out of the soil and remove the garlic bulbs. Allow them to dry in a well-ventilated area. You can store braided garlic for several months in a dry and cool place.

With these useful garlic growing tips, I am sure you can easily grow this wonderful herb on your own. By maintaining proper care and attention, you can get a good yield of garlic and enjoy its culinary and medicinal benefits. By Reshma Jirage

Tatarewicz  posted on  2011-07-31 04:41:33 ET  Reply   Untrace   Trace   Private Reply  

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