Contents

How to use this book!

A serious problem that cannot be laughed off: nutrients are not properly stored in our bodies.
A smart and flexible way to consume nutrients that are completely mine.

New nutritional issues emerging from 2025
The serious effects of calcium and iron deficiency on the body, as revealed by the latest science!

It's busy, expensive, and a hassle, so you need to consume nutrients wisely.
Cooking Science × New Common Sense on Vitamins

Part 1 Vegetables

[Cabbage] Don't throw away the outer leaves or core! The first three leaves contain the most vitamin C!
[Onion] If you peel more than 4 layers, the polyphenol content is almost zero!
[Spinach] Depending on the timing of cutting, 90% of vitamin C is lost!
[Green onions] When dried, antioxidant power is cut in half!
[Cabbage] Steamed cabbage increases the GABA by 8 times
[Broccoli] The anti-cancer effect of broccoli increases threefold when cut and left alone!
[Sosongchae] 100% Vitamin C from frozen
[Blue Tea Leaf] When you touch the back of the leaf, the antibacterial power drops by 80%!
[Lettuce] When eaten stir-fried, vitamins are absorbed 8 times more effectively than when eaten raw.
[Chives] When frozen, the antioxidant effect increases by 9.6 times!
[Pepper] Red peppers are heated, green peppers are raw!
[Garlic] Finely chop and increase fatigue relief effect by 10 times!
[Peanutsun] If you cut it in the wrong location, you will suffer a great loss!
[Bamboo Shoots] Mineral absorption increases when added with animal protein!
[Cauliflower] Always consume 100% of its energy when eaten raw!
[Carrots] If you peel them, you lose 30% of their antioxidant function!
[Potatoes] Slicing reduces minerals by 80%!
[Tomato] 90% of nutrients are lost when the skin and seeds are removed!
[Pumpkin] Pumpkin ‘skin’ contains the most nutrients!
[Eggplant] If you throw away the eggplant stem, the anticancer effect is zero!
[Cucumber] Adding vinegar doubles the amount of B vitamins!
[Bell Pepper] Don't miss out on blood circulation ingredients by cutting them vertically.
[Mu] When grated, radish has 7 times more anti-cancer properties!
[Green Beans] Green beans are steamed and grilled to preserve vitamin C.
[Pot Peas] The antioxidant activity of pod peas increases when fat is added.
[Shiitake Mushrooms] 70% of Nutrients Lost When You Throw Away the Stem
[Mushrooms] Frozen mushrooms boost immunity 13 times!
[Burdock] Slice thinly and heat in the microwave to double the antioxidant power!
[Lotus root] When heated, its antioxidant power is cut in half!
[Turnip] Turnips are better cooked in the microwave than boiled, so they retain their vitamins and sweetness!
[Ginger] 'Steaming' increases metabolic function by 3 times!
[Okra] Adding vinegar doubles the effectiveness in preventing adult diseases!
[Celery] When chopped finely, antioxidant content increases by 30%!
[Bean Sprouts] Removing the Beard Roots Reduces Vitamin C by 40%
[Sweet Potato] Antioxidant power increases by 1.5 times with sliced ​​ginkgo leaves.
[Yeoju] When you boil it, 60% of the vitamin C disappears!
[Zucchini] Do not heat! 70% of vitamin E is lost!
[Red Pickles] Roasted red pickles have 20 times the antioxidant power.
[Corn] Corn should not be discarded, even in its core or silk.

Part 2 Meat, Eggs, and Dairy Products

[Chicken] Vitamin B complex is halved depending on the preparation method!
[Pork] Energy production is 10 times that of beef.
[Beef] Beef contains four times more iron and zinc than chicken and pork.
Eating one egg a day reduces cardiovascular risk by 45%.
[Butter] If frozen, it won't oxidize for 9 months.
[Milk] 50% of vitamins are lost when heated in the microwave!
[Cheese] Increases muscle strength by 8% when eaten immediately after exercise.
[Yogurt] Lactic acid bacteria absorption rate increases at 40℃!

Part 3 Seafood

Coming home and spending '10 minutes' is a crossroads of decline and increase.
Check the 'meat quality'! It doesn't destroy nutrients!

Tuna sashimi is zero carbohydrate and suppresses blood sugar levels.
[Mackerel] When grilled, vitamin D absorption doubles.
[Salmon] If you discard the head and bones, you lose 90% of calcium.
[Sardines] 40% of the DHA and EPA in sardines disappear.
[Jeonggae] Using bones increases DHA and EPA by 50%.
[Skipper] Skipper meat contains 277 times more taurine than other parts.
[Scallop] Male scallops help prevent obesity, female scallops help with deep sleep!
[Oyster] If you don't drink the juice, the fatigue relief effect is halved!
[Clam] Get 3x the nutritional benefits when you soak it in the sun!
[Re-Cheop] Ornithine 8 times more when frozen for one day
[Shrimp] If you discard the shell, 50% of the fatigue-relieving ingredients disappear.
[Octopus] Octopus reaches its peak amino acid level in just 10 minutes!
[Crab] If you throw away the water in which the crab was boiled, you lose almost half of its nutrients.
[Squid] If you cut the squid before cooking, both the nutrients and the taste will change.
[Kelp] When you grill kelp, the amino acids double!
[Seaweed] Functional ingredients decrease by 85% due to boiling time!
[Hot] One bowl provides the calcium equivalent of 10 cups of milk.

Part 4 Fruit

Strawberries are all about the tips and outer skin! If they go bad, vitamin C is greatly reduced!
[Kiwi] If you drink it as a smoothie with the peel, the dietary fiber and polyphenols double!
[Banana] Antioxidant power greater than garlic!
[Apple] If you throw away the peel, you lose 21 times more nutrients than the flesh!
[Lemon] +α increases antioxidant activity by 1.2 times
[Avocado] Salad: 10x the Absorption of Vitamin A
[Watermelon] Watermelon contains 1.4 times more beta-carotene when stored at room temperature.
[Persimmon] When dried, polyphenols increase by 4 times.
[Pineapple] Enzyme retention for up to 1 month when frozen
[Tangerine] The white peel contains 500 times more health benefits than the flesh!
[Cherry] Polyphenols increase when frozen.
[Mango] When ripened, beta-carotene increases by 3 times!
[Melon] Its effect in preventing high blood pressure is about three times that of watermelon.
[Blueberries] When frozen, antioxidants increase by 1.5 times!
[Peach] The peel contains twice as much polyphenol as the flesh.

Part 5 Grains, Soybeans, Seeds, and Beverages

[Rice] Protein digestion increases 10-fold with 1 teaspoon of vinegar
[Brown Rice] Brown rice's strongest polyphenol, with antioxidant power greater than vitamin E.
[Pasta] Reduce cooking time and maintain vitamin B by boiling for 1 minute.
[Bread] Olive oil reduces blood sugar levels by 20%.
Steamed soybeans have 8 times more GABA than boiled soybeans.
[Doenjang] Doenjang has 1.5 times the antioxidant power when ginger is added.
[Natto] If you put natto on hot rice, the enzymes are completely destroyed.
[Tofu] If it's protein, choose cotton tofu; if it's minerals, choose soft tofu.
[Walnuts] When roasted, polyphenols double
[Sesame] If you don't grind sesame seeds, the nutritional absorption rate is zero!
[Coffee] Drinking coffee after a meal prevents a rapid rise in blood sugar levels.
[Green tea] 100% catechin in 70℃ water

Part 6 Seasoning

[Salt] 0.85% is an absolute advantage! Improves digestion, absorption, and intestinal health!
Excessive sugar intake can reduce memory function by 10%.
[Soy Sauce] More than 20 amino acids contained in soy sauce create a savory flavor and health!
[Vinegar] Calcium absorption increases significantly when you drink vinegar every day.

INDEX References

Vegetables, meat, eggs, dairy products, seafood, fruits, grains, soybeans, seeds, beverages, and even seasonings!
Everything about 95 different ingredients!

From 39 kinds of vegetables including onions, peppers, garlic, and potatoes, to 8 kinds of meat including pork, eggs, and milk, 17 kinds of seafood, 15 kinds of fruits, 12 kinds of grains, and 4 kinds of seasonings.
We introduce how to properly prepare, store, and cook 95 ingredients familiar to Koreans to ensure proper intake of nutrients.
For example, the core of cabbage, which is usually cut off when trimming, contains more than twice as much minerals such as calcium, potassium, magnesium, and phosphorus as the inner leaves, and is also much richer in vitamin C and alanine, which is a source of energy for muscles, than the leaves.
It also has eight times more amino acids that give it a savory flavor than the leaves, so it is delicious when chopped finely and added to stir-fries or curries.

Shrimp contains twice as much taurine as tuna, making it an excellent food ingredient for relieving fatigue.
To consume this taurine with minimal loss, you must eat the head and shell together.
This is because the head and shell of shrimp are much richer in taurine than the flesh.
Shrimp heads and shells that are hard and difficult to eat can be stir-fried or baked in the oven to remove moisture, then finely ground and used as a savory natural seasoning.

This book contains shocking information that will overturn all of the things we have taken for granted, such as which ingredients, such as cabbage and shrimp introduced above, contain much more nutrients in the parts we usually eat, such as the peels, seeds, and cores, which we tend to throw away when preparing them; which preparation method, dicing or slicing, can increase the absorption rate of nutrients; how to minimize nutrient loss during refrigeration and freezing; and which cooking method to use to maximize the intake of nutrients from ingredients.
This book will help us understand how many nutrients we have been wasting and how we can ensure we are properly consuming them in the future.