The advice to eat more raw veggies isn’t entirely wrong. However, some of them actually get healthier when cooked. That’s because heat can unlock hidden nutrients and make certain vitamins easier for you to absorb. These 10 veggies go from good to great once cooked.
10. Red Bell Peppers
You may not be getting the most out of your raw bell peppers. While they provide vitamin C and crunch, cooking them unlocks a new level of nutritional power. Stir-frying preserves and enhances their carotenoid content. This refers to antioxidants like lycopene and beta-carotene that are linked to reduced chronic disease risk. Meanwhile, boiling causes nutrient loss.
9. Kale
Raw kale contains goitrogens, which are compounds that can interfere with thyroid function in sensitive individuals. When you cook kale, you can reduce these compounds, making it safer for everyone. While some nutrients are lost during cooking, others are enhanced like kale’s antioxidant activity, giving you more protection against cellular damage.
8. Asparagus
Asparagus is a springtime favorite with anti-inflammatory and disease-fighting potential. But you can only unlock it by cooking the asparagus. The heating process itself increases antioxidant activity. For best results, try steaming or roasting asparagus to preserve nutrients while maximizing antioxidant power.
7. Eggplant
That beautiful, glossy purple skin on an eggplant? It’s loaded with a powerful antioxidant called nasunin, which protects our cells from damage and has anti-aging properties. When you cook eggplant, you’re making this compound more bioavailable. That means, your body can absorb and use it more effectively. Try grilling, roasting, or sautéing eggplant to boost its nutrition while improving texture and flavor.
6. Sweet Potatoes
Sweet potatoes are already a nutritional powerhouse, but cooking makes them healthier! These orange vegetables are rich in beta-carotene, which converts to vitamin A that’s essential for strong immunity, good vision, and healthy skin. Through cooking, you can enhance the bioavailability of their beta-carotene. Baking and boiling are best to retain this nutrient.
5. Mushrooms
Raw mushrooms contain compounds that can be difficult to digest, but cooking breaks down their tough cell walls. When that happens, nutrients from mushrooms become more accessible. While raw mushrooms deliver some B vitamins and vitamin C, cooked mushrooms increase the power of these nutrients.
4. Cabbage
This humble vegetable doesn’t always get attention, but it’s actually a must-cook. Raw cabbage contains goitrogens, which, if you remember, can interfere with thyroid hormone production. For individuals with thyroid concerns, this is crucial. The great news is cooking cabbage neutralizes goitrogens, making it safe for everyone. Cooking can also enhance cabbage’s antioxidant activity, providing more protection against diseases.
3. Spinach
While iron in spinach is difficult for us to absorb, cooking this leafy green can increase the bioavailability of other nutrients like vitamins A and E, as well as fiber and zinc. Also, while raw spinach is a good source of lutein, cooking it can make this antioxidant more accessible. What about the iron, you ask? You can increase absorption by consuming vitamin C-rich foods with spinach.
2. Carrots
That saying about carrots being good for your eyes is true, but only if you cook them! Your body can only absorb a tiny fraction of beta-carotene if you’re eating raw carrots. Studies show you may only get 3-4% of this nutrient from raw carrots. But when you cook them, that number increases 40%! For added nutrient boost, add healthy fat like olive oil to your cooked carrots.
1. Tomatoes
Not cooking your tomatoes means you’re missing out on their powerful health benefit. Cooking them unlocks a secret weapon in the fight against cancer: lycopene. This antioxidant gives tomatoes their red color, and studies show it can protect against certain cancers, particularly prostate cancer. When cooking tomatoes, the bioavailability of their lycopene increases by up to five times!