Some Veggies Are Healthier When Cooked

A bit of heat can unlock more of the nutrients in some of your favorite vegetables

A bit of steam can bring out the flavor and nutrients of many vegetables. Frying, however, can sap nutrients. AnaBGD/iStock

Eating more vegetables, in any form, is a good idea. Whether you prefer them raw or cooked, they’re a terrific source of vitamins, minerals, fiber, and plenty of healthful compounds.

But sometimes cooking them can make a difference, turning nutrient-dense foods into superfoods. There are a few instances where heat activates antioxidants, making them more accessible to you. In some cases, the heat breaks down cell walls, so nutrients are easier to digest and absorb.

If you want to unlock the full potential of your diet and get as many healthful nutrients as possible, here are some vegetables with enhanced nutrition when cooked.

• Spinach: When cooked, much more iron and calcium become available from spinach. Oxalate acid blocks these nutrients from being absorbed, but it breaks down under high temperatures.
• Mushrooms: Many nutrients in mushrooms, such as potassium, niacin, zinc, and magnesium, are all doubled during cooking.
• Carrots: Carotenoids are a powerful antioxidant in carrots, and there’s research to suggest levels go up by 14 percent when they’re boiled or steamed until tender. On the other hand, pan-frying carrots results in a reduction in carotenoid availability.
• Asparagus: Multiple studies have shown that asparagus gets a nutritional boost from cooking. Antioxidants, in addition to six other nutrients, can jump by more than 16 percent. Another study shows that cooking asparagus could double its levels of phenolic acid, which can promote a lower risk for some serious chronic illnesses.
• Tomatoes: Cooking tomatoes can substantially boost the availability of lycopene, an antioxidant associated with improved heart health, lower rates of heart disease, and other chronic illnesses.
• Broccoli and Cauliflower: Uncooked broccoli and cauliflower can cause all kinds of digestive problems, such as pain, gas, and bloating. Cooking these cruciferous vegetables not only makes them easier on your stomach but also activates enzymes that enhance disease-busting compounds.

Although cooking methods vary, steaming has been identified as an excellent way to maintain and gain nutritional value. Frying, on the other hand, tends to inhibit nutritional value. Timing also plays a role, and shorter cook times are also associated with improved nutritional value.

Devon Andre holds a bachelor’s of forensic science from the University of Windsor in Canada and a Juris Doctor from the University of Pittsburgh. This article was first published on Bel Marra Health.