Raw food diets, including raw veganism, have gained popularity in recent years, with the belief that less processed food is better for health. However, it is important to note that not all foods are more nutritious when consumed raw.
In fact, some vegetables offer increased nutritional benefits when cooked.
Here are nine examples:
- Why should you eat Asparagus cooked:
Asparagus contains essential nutrients that are sometimes trapped within its cell walls. Cooking asparagus breaks down these walls, making vitamins A, B9, C, and E more easily absorbed by the body, according to a study.
- Here’s why you should not eat Mushrooms raw:
During cooking, mushrooms release a significant amount of the antioxidant ergothioneine. Antioxidants like this help combat “free radicals” that can harm cells and contribute to illness and aging, according to a study published in the World Journal of Microbiology and Biotechnology.
- Does anyone eat Spinach raw:
While spinach is rich in nutrients like iron, magnesium, calcium, and zinc, its absorption is hindered by oxalic acid present in the vegetable. Cooking spinach helps release the bound calcium, making it more readily absorbed. Steaming spinach also helps retain its folate (B9) levels, which may reduce the risk of certain cancers.
- Tomatoes – but why:
Cooking tomatoes, regardless of the method used, increases the antioxidant lycopene in them. Lycopene has been linked to a reduced risk of chronic diseases such as heart disease and cancer. Heating tomatoes breaks down their thick cell walls, allowing for the release of important nutrients.
When tomatoes are cooked, their vitamin C content decreases by 29%. However, the process of cooking actually boosts their lycopene content by over 50% within a span of 30 minutes.
- Carrots:
Cooked carrots contain more beta-carotene than raw carrots. Beta-carotene is a carotenoid that the body converts into vitamin A, which supports bone growth, vision, and the immune system. Cooking carrots with the skins intact enhance their antioxidant power, while frying them may reduce carotenoid content.
- Bell peppers:
Bell peppers are abundant in immune-boosting antioxidants, especially carotenoids like beta-carotene, beta-cryptoxanthin, and lutein. Heat breaks down the cell walls of bell peppers, facilitating the body’s absorption of carotenoids. However, boiling or steaming can lead to vitamin C loss, so roasting is a preferable cooking method.
- Brassica:
Broccoli, cauliflower, and Brussels sprouts, classified as brassica vegetables, contain glucosinolates, which can be converted by the body into cancer-fighting compounds. Steaming these vegetables preserves vitamin C and myrosinase, the enzyme responsible for activating these compounds. For broccoli, chopping it and allowing it to sit for at least 40 minutes before cooking enhances myrosinase activity. Similarly, cooking sprouts produce indole, a compound that may reduce the risk of cancer.
- Green beans:
Baking, microwaving, griddling, or even frying green beans increases their antioxidant levels compared to boiling or pressure cooking.
- Kale:
Kale is most beneficial when lightly steamed, as this deactivates enzymes that inhibit the body’s use of iodine, an essential nutrient for thyroid function and metabolic regulation.
When cooking vegetables, it is important to consider that higher temperatures, longer cooking times, and excessive water can lead to nutrient loss.
Water-soluble vitamins (such as vitamin C and many B vitamins) are particularly vulnerable, as they leach out into the cooking water.
Therefore, it is advisable to minimize water usage, opt for cooking methods like steaming or roasting, and use any leftover cooking water in soups or gravies to retain the leached nutrients.
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