5 Vegetables That Gain More Nutrients Cooked Than Raw

Cooking vegetables does not always reduce their vitamin and antioxidant content. Some vegetables, like tomatoes, carrots, and spinach, are actually more nutritious when cooked.

Cooking asparagus softens it and destroys its cell walls, which releases antioxidants like chlorogenic acid. Research suggests that cooked asparagus may offer higher levels of antioxidants than raw asparagus.

Many people cook asparagus with a little olive oil. The added fat helps your body absorb the fat-soluble vitamins in asparagus, like vitamins E and K.

To retain the most beneficial compounds and nutrients, choose gentler cooking methods. Good options include steaming or lightly sautéing.

Carrots are rich in beta-carotene, a plant pigment with antioxidant properties. Your body converts beta-carotene into vitamin A, which supports healthy vision, immune function, and healthy skin.

Cooking has been shown to increase the amount of beta-carotene your body can absorb compared to eating raw carrots. One study found that sautéed carrots contained about 75% beta-carotene, while raw carrots only contained about 11%. This is probably because cooking destroys the cell walls of the carrot and beta-carotene is fat soluble. This means it is better absorbed when a fat source is present, such as olive oil.

Cooking tomatoes increases the amount of lycopene, a powerful antioxidant that can help protect your heart and promote healthy aging. Cooked tomatoes also contain less oxalic acid. This may be helpful for people who need to limit oxalates, such as those who are prone to kidney stones.

Note: Cooking reduces the vitamin C content of tomatoes because vitamin C breaks down when heated.

Mushrooms are another healthier vegetable when cooked. As with asparagus and tomatoes, cooking increases their antioxidant content. Quick cooking methods, such as steaming or microwaving, are the most beneficial. Cooking them too long can reduce some beneficial nutrients and diminish their health benefits.

One study found that cooking mushrooms for 15 minutes caused flavonoid levels to increase by around 811%. Flavonoids are antioxidants that can help reduce inflammation and protect the body over time.

Raw and cooked spinach is rich in nutrients and offers many health benefits. However, as with carrots, cooking can increase the amount of beta-carotene your body absorbs. How you cook it makes a big difference. Boiling can cause more loss of antioxidants, while steaming helps your body absorb more beta-carotene.

Cooked spinach also appears to be higher in minerals like iron and calcium. Some research suggests that this increase occurs because minerals bind to compounds like oxalates, which prevents minerals from being lost in cooking water. However, even gentle cooking methods like steaming can reduce vitamin C by up to 60%.

There are many easy ways to include more cooked vegetables in your meals. Using gentle cooking methods like steaming, microwaving, or lightly sautéing can help preserve nutrients. Here are some simple ideas:

• Serve steamed asparagus or carrots for an easy side dish
• Add spinach to eggs, pasta or soups
• Add sautéed mushrooms to salads, grain bowls or steak
• Simmer tomatoes in sauces or use them in soups and stews
• Batch prepare a mix of sautéed vegetables to add to meals throughout the week.