Cooked vs. Raw: Which Vegetables Are Better For You?
(Photo: Romulo Yanes)
We all know that veggies are an essential part of a healthy diet, and it’s easy to assume that fresh is always best. However, not all raw produce is created equal. Get this: Certain nutrients are enhanced during the cooking process while other nutrients actually break down heated—depending on the vegetable. At the end of the day, there’s no “wrong way” to eat your veggies (deep-fried and breaded sides don’t count!). Higher vegetable consumption, cooked and raw, is linked with better health and lower risk of disease. Check out which nutrients get a boost from a little cooking time and which ones you should munch on straight out of the fridge.
Tomatoes
Best When Eaten: Cooked
Lycopene (which some scientists say is more potent than vitamin C!) is a powerful antioxidant that actually increases in concentration as tomatoes go through the cooking process. In fact, one study found that people following a strict raw foods diet had relatively low levels of lycopene. Research indicates that lycopene may be helpful in preventing certain cancers, such as skin cancer and breast cancer. Go for stewed tomatoes, tomato sauce, and tomato paste to reap the benefits. We love this spaghetti and meatballs with a homemade roasted tomato sauce.
Broccoli
Best When Eaten: Raw
Heat damages one of broccoli’s enzymes, myrosinase, which is important because it contributes to the formation of sulforaphane. Research suggests that sulforaphane not only kills precancerous cells and blocks them from multiplying, but also reduces the risk of stomach ulcers and stomach cancer. Dig into this Springtime Broccoli Slaw for a new way to try raw broccoli.
Related: Your 28-Day Hot-Body Plan
Carrots
Best When Eaten: Cooked
Studies show that when carrots are cooked, their levels of beta carotene go up. Beta carotene is an antioxidant that the body converts to vitamin A. It’s essential for the function of many systems in the body, from reproduction to vision to immunity. Sold? Try these Honey Roasted Carrots with Tahini Yogurt.
Spinach
Best When Eaten: Raw
Nosh on this leafy green as a salad for max levels of folate (vitamin B9). Folate is a water-soluble vitamin, which means it breaks down during the cooking process. Folate is important for the body’s function on a cellular level and is especially critical for pregnant women because it plays a vital role in the development of healthy babies. We love this Spinach and Raspberry Salad.
Related: 9 High-Fat Foods that Are Actually Good For You
Brussels Sprouts
Best When Eaten: Cooked
Cruciferous veggies, like Brussels, form an organic compound called indole when cooked. Indole has been shown to kill precancerous cells before they turn malignant. Get your fill with these Roasted Brussels Sprouts with Hazelnut Chimichurri.
Bell Pepper
Best When Eaten: Raw
Bell peppers contain about three times the vitamin C of an orange. However, since vitamin C is highly unstable in heat, the levels of vitamin C in fruits and veggies plummet when cooked. To enjoy this immune-boosting antioxidant in the maximum amount possible, try snacking on raw bell pepper strips dipped into one of these unique hummus recipes. (Pro-tip: Yellow peppers contain the most vitamin C!)
By Sarah-Jane Bedwell
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