Vegetables that are healthier after cooking: Why raw isn't always best
Which vegetables are healthier when cooked (photo: Freepik)
Some vegetables become true superfoods after cooking, providing the body with more nutrients than when eaten raw. Here's what you should cook more often, according to Real Simple.
Carrots
Carrots are beneficial for health because cooking softens their tough cell walls, increasing the availability of beta-carotene. This compound is converted in the body into vitamin A, an essential nutrient for healthy vision and immune function.
Try roasting, steaming, or boiling carrots, which also brings out their natural sweetness.
It is important to use healthy fats, such as olive oil, when cooking vegetables.
Mushrooms
Mushrooms are rich in antioxidants that have anti-inflammatory and immune-boosting properties. These nutrients are difficult for the body to absorb when raw, but cooking increases their bioavailability.
To maximize the nutrients and flavor from mushrooms, try sautéing, roasting, or grilling them. Add cooked mushrooms to pasta or warm salads, or serve crispy fried sliced mushrooms as a side dish.
Tomatoes
Heat breaks down the cell walls of tomatoes, releasing lycopene and converting it into a more bioavailable form.
Lycopene is a powerful antioxidant linked to heart health and reduced inflammation. Cooking tomatoes with a small amount of olive oil further enhances absorption, as lycopene is a fat-soluble compound.
Try roasting, sautéing, or stewing tomatoes in a hearty sauce, or add tomato paste to hummus, omelets, or soups.
Asparagus
Asparagus becomes even more nutritious after cooking because heat increases the availability of antioxidants such as ferulic acid, as well as vitamins A, E, and K.
Vitamins A and E support vision and immune function, while vitamin K promotes healthy blood clotting and strong bones.
Add asparagus to salads or pasta, or serve it as a side dish with olive oil and lemon juice.
Kale
The nutrients in kale can be better absorbed after cooking. Heat helps release minerals such as calcium and magnesium while breaking down tough fibers, making it easier for the body to digest.
However, cooking can reduce some water-soluble nutrients, such as vitamin C. To balance this, steaming preserves more nutrients than boiling.
Spinach
Spinach is an excellent source of essential minerals, including iron and calcium. Raw spinach contains oxalic acid, which binds to these nutrients and reduces their absorption.
Steaming breaks down some of these oxalates, making the minerals more easily absorbed by the body.
Earlier, we revealed that one type of milk could be harmful to your health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
