All vegetables are loaded with vitamins and minerals and have many benefits for health. But sometimes these nutrients are lost when the vegetable is exposed to heat, i.e. when they are cooked. Not all vegetables are meant to be cooked and eaten. Some are better eaten raw. So, let us discuss what vegetables are better raw and which are better when cooked.
10 Vegetables That Are Better Cooked
1. Asparagus
Asparagus is better cooked, as cooking makes the cancer-fighting acid in asparagus, called ferulic acid, more absorbable.
2. Tomatoes
When cooked, tomatoes release more lycopene, which is an antioxidant and is good for the body.
3. Carrots
Carrots when cooked, supply a lot more carotenoids that can protect the heart.
4. Spinach
When spinach is exposed to heat while cooked, it can make the beta-carotene and iron in the spinach more absorbable.
5. Cabbage
Cabbage is better cooked or steamed, as it releases more carotenoids, which can help reduce the risk of certain types of cancer.
6. Mushrooms
Mushrooms cook very quickly and it is the best way to increase their nutrient value. But ensure that you do not overcook it, as it can reduce the value of its beneficial flavonoids.
7. Peas
Peas are better when cooked. When peas aren’t cooked, their folate content decreases. Thus, when cooked, peas retain their folate content.
8. Potatoes
Potatoes are better when cooked (boiled, roasted or sautéed). Avoid frying potatoes as it can decrease its levels of beta carotene and polyphenols. Never eat raw potatoes, as it increase the risk of solanine toxicity.
9. Green Beans
Green beans are better when eaten after its cooked, as its levels of antioxidants are increased once it is cooked (can be even baked, fried, griddled or microwaved).
10. Kale
Kale is best consumed when steamed lightly. Steaming helps deactivate the enzymes that can otherwise prevent the body from using the iodine it needs, for the thyroid gland (which helps regulate body metabolism).
10 Vegetables That Are Better Raw
1. Broccoli
Broccoli must not be cooked; rather it can be lightly steamed and consumed. Heat often damages the enzyme called myrosinase in broccoli, which makes anti-cancer compounds.
2. Garlic
When garlic is cooked, the heat reduces the amount of an enzyme called allicin, which has health boosting properties.
3. Red Peppers
Red peppers are rich in vitamin C. This vitamin is unstable and when exposed to heat, it gets damaged.
4. Watercress
Watercress is a leafy vegetable and the effects of cooking it, is similar to broccoli. When cooked, the enzyme myrosinase gets damaged,which makes anti-cancer compounds.
5. Onions
Onions are better eaten raw, as they can retain more antioxidant flavonoids and cancer-fighting sulfur compounds. Try some raw onion atop your salad!
6. Cauliflower
Cauliflower is better steamed and not cooked, as it loses its nutrients and it results in a loss of minerals, phytochemicals and protein as well.
7. Cucumber
Cucumber is best when eaten raw as it has a crunchy texture and immense nutritional value when eaten raw.
8. Beetroot
We often cook beetroot, but in fact, it is supposed to be better when consumed raw, as it is loaded with vitamins and minerals. Just peal and cut into thin circles season and munch!
9. Sprouts
Sprouts are better when eaten raw, as they have high phytonutrient and chlorophyll content. Their vitamin C and vitamin B contents are retained when they are consumed raw.
10. Celery
Celery is best eaten raw, as it is rich in fibre and nutrients and has multiple benefits to health. If cooked, the antioxidant value of celery may reduce.
Note: Always make sure that any vegetables eaten raw, must be washed thoroughly a few times under running water, to get rid of any dirt and impurities.