We usually think of vegetables as being even more nutritious when we eat them raw, and for the most part that is true. Water soluble vitamins like vitamin C and B can leach out when a vegetable is cooked, leaving them behind. But some vegetables are actually better for you when you cook them first. Here are five common vegetables whose nutritional value improves when you cook them.... and why that is.
Tomatoes
You are better able to absorb the lycopene, which is protective against cancer and heart disease, from cooked tomatoes than from raw ones. Happily, this benefit extends to processed foods like spaghetti sauce and tomato paste as well. Just watch out for added sugar and salt.
Spinach
Spinach is known as a great source of calcium. But it also contains oxalic acid, which make the calcium harder for your body to absorb. Cooking breaks it down. Don't overcook it though. Mushy spinach is a culinary nightmare. Blanch or saute it quickly.
Mushrooms
Mushrooms are good source of antioxidants and they can be more concentrated when cooked. Grilling and microwaving seem to be particularly effective at increasing antioxidant activity.
Carrots
The beta carotene in carrots is more easily converted into Vitamin A if they have been cooked.
Broccoli
Broccoli is more easily digested when it is cooked. Steaming does not appear to compromise its nutritional content the way boiling does. As with spinach, you don't want to overcook it.
Cooked or raw though, vegetables should be on your plate at every meal
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