It is known that raw vegetables have different nutrients than cooked ones. Knowing what to cook and what not to cook can help you optimize the amount of vitamins, minerals and antioxidants your body absorbs.
Vegetables are rich in vitamins and minerals. Vitamins in vegetables are categorized as fat-soluble and water-soluble. Fat-soluble vitamins, which include vitamins A, D, E, and K, are more stable, while water-soluble vitamins, such as vitamin C and B, are more sensitive to cooking and are thus lost.
That is why it is often recommended to eat some types of vegetables raw in order to maximize the amount of nutrients from them. Vegetables are also rich in antioxidants, and in some vegetables they are destroyed during cooking, and in others they become bioavailable. This means that the body absorbs nutrients from them better. A cooking method that also plays a role in the survival of minerals and antioxidants.
Vegetables that are healthier to eat raw
Vegetables rich in vitamin C such as broccoli, spinach and lettuce are best for health when eaten raw. For them, cooking reduces the amount of vitamin C. Kale and peas are healthier to eat raw.
Vegetables rich in antioxidants that are also healthier to eat raw are garlic, parsley root, and leeks, and spices include green peppercorns.
Vegetables that are better eaten cooked
There are vegetables whose antioxidants are better absorbed by the body when they are first cooked. To use all the nutrients, cook carrots, white and sweet potatoes, asparagus, beets and cauliflower.
Cooking also has a positive effect on better absorption of beta carotene in vegetables such as carrots, sweet potatoes, zucchini and pumpkin.
Cook vegetables carefully
Of course, eating cooked vegetables is better than not eating them at all. If raw vegetables are not for you or you simply prefer to eat them cooked, make the most of the nutrients. Cook them long enough to soften them, but not too long that they become mushy, it says Live Strong.
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