Raw vs. Cooked Vegetables… Which is the Best?

Did you know that vegetables can have different nutrient content when they’re cooked versus when they’re raw? There are also some vegetables that are better for you when eaten raw. It is claimed that cooking foods makes them easier to digest, without our bodies exerting a high amount of energy in the process. For your vegetables to contribute the most to your health, you want to eat them in the state in which they exemplify their maximum amount of nutrients. Cooking can increase the quality of some vegetables, but can do the complete opposite to others.

For some vegetables, cooking them allows all of the valuable vitamins and nutrients to escape through steam or into the boiling water, leaving you with basically empty veggies. Beets can lose 25% of their folate content when being cooked! What ways could you eat raw beets? They can be used in numerous juice recipes since their liquid forms contribute powerful flavors. They can also be incorporated into salads, soups or even seasoned and eaten on their own. Click here to find some creative raw beet recipes!

Cruciferous vegetables such as broccoli, cauliflower and kale, are better off eaten raw. Heat damages the enzyme in these veggies, which helps break down glucose. Heating can also deplete the Vitamin C levels. High temperatures and moisture can cause water soluble vitamins in these vegetables to escape, leaving them less nutrient dense than they were in their raw state. Research also concludes that heating cruciferous vegetables destroys their cancer fighting abilities.

On the other hand, there are specific vegetables that are more nutritious when cooked. Beta carotene is a compound found in carrots (that is converted into Vitamin A), which helps improve your eyesight. The amount of beta carotene your body can absorb is increased when carrots are cooked! Raw tomatoes have very thick cell walls which makes it hard for your body to absorb their vital antioxidant, lycopene. Once tomatoes are cooked, the cell walls are broken down and the lycopene is much easier for our bodies to absorb. This is also the same for asparagus, which is high in vitamins A, C, E and folate, and cooking can make it easier for our bodies to utilize these. Spinach contributes many beneficial vitamins and minerals, like iron and folate, which are brought out more after being heated. Specifically, sautéed spinach is the best to consume due to the heat enhancing qualities, but also because of the fact that it wilts down significantly causing more to be eaten!

Overall, vegetables are full of vitamins, minerals, and antioxidants that can improve your health regardless of how they are eaten. If you want to get the most out of the veggies, preparing them so that they are eaten in their superior form will do wonders. Know the way to go to get the most out of your veggies!