Some fruits and vegetables become healthier when cooked, which might sound surprising. You might remember vegetables turned into mush when cooked, losing their taste and nutrients. But not all veggies are better raw. Let’s explore some exceptions where cooking actually boosts their benefits.
When we think about eating sustainably (taking care of the environment), there are a few things to consider. Foods with more nutrients are better for the environment. If we can make ourselves healthier by choosing better foods, we should do it. Plus, it’s good for the planet when we enjoy veggies.
1. Pumpkins and Other Winter Squash
Most people don’t eat raw pumpkin regularly. Cooked pumpkin has antioxidants like beta-carotene that are easier to absorb after heating.
2. Asparagus
Raw asparagus is yummy when shaved, but cooking helps our bodies get more of the good stuff like vitamins A, C, E, and folate. Cooking also brings out antioxidants like ferulic acid, which is good for us.
3. Tomatoes
Fresh tomatoes are delicious, but cooking them releases a strong antioxidant called lycopene. Lycopene is linked to less risk of cancer and heart problems. Cooking breaks down the tomato walls, freeing up the lycopene. Some vitamin C is lost, but it’s okay because we get vitamin C from other sources.
4. Carrots
Cooked carrots have more beta-carotene, which turns into vitamin A. Vitamin A helps us grow, stay healthy, and see well. Carrots have a lot of color, and that’s because of beta-carotene.
5. Mushrooms
We often see cooked mushrooms, but even raw ones have their place. Cooking mushrooms releases good things like protein, B vitamins, and minerals. Mushrooms also help our immune system. Cooking them with a microwave or a grill is best, and it doesn’t take away their good stuff.
6. Spinach
Raw spinach has some good things like folate and vitamin C. Cooked spinach has more of other vitamins like A and E, and important things like fiber. Carotenoids, which are good for our eyes, are also easier to get from cooked spinach.
