Q: Are some vegetables healthier when they are cooked vs. when they are raw?
A: Depending on the vegetable and cooking method, cooked vegetables can result in enhanced nutritional benefits that are not found in the raw state.
Benefits of cooked vegetables
- Cooking vegetables breaks down fibrous cell walls which makes it easier to absorb and digest certain nutrients.
- Cooked carrots have more beta carotene (antioxidant that can be converted to vitamin A and improves bone, eye, and reproductive health) compared to raw carrots.
- Cooked tomatoes have more lycopene (carotenoid that has been associated with reduced incidence of heart disease and cancer) compared to raw tomatoes.
- Cooked spinach, mushrooms, asparagus, cabbage, and peppers have more antioxidants compared to their raw counterparts.
Cooking Method
Although cooked vegetables have some enhanced nutritional benefits, cooking does reduces others (vitamin C, B vitamins, potassium, calcium, and other minerals). A quick cooking process is best to preserve some of the raw nutritional benefits and receive the enhanced benefits from cooking. Cooking in a microwaving or steaming is best, followed by boiling and pan frying. Deep frying is the least preferred method.
Takeaway
Because there are benefits and disadvantages, you should try to eat raw and cooked vegetables, but also prepare them in a manner that will lead you to eat more vegetables.
The following websites were used in answering the question:
http://healthyeating.sfgate.com/raw-vegetables-vs-cooked-vegetables-5344.html
https://www.scientificamerican.com/article/raw-veggies-are-healthier/