Most people consume vegetables to reap the nutritional benefits. While most vegetables are better raw, there are a few you should cook instead. Cooking releases nutrients that your body can more easily absorb. Here are a few vegetables you may want to cook before you consume them.
- Asparagus. This springtime vegetable is full of cancer-fighting vitamins A, C and E. Cooking asparagus increases it levels of phenolic acid, which is associated with reduced risk of cancer. Drizzle asparagus with olive oil and enjoy!
- Carrots. Our bodies seem to use more easily the beta carotene in cooked carrots than in raw ones. Cut into rounds, steam, and serve with a little honey or cinnamon.
- Mushrooms. Microwaving or grilling can increase antioxidant activity. After heating them up, slice and add to a salad or sauté and add to an omelet.
- Tomatoes. Lycopene is better absorbed when the food item is heated up. This may protect against cancer and heart disease. Slow roasted in the oven at 200 degrees and added to a sandwich sounds delicious.
- Spinach. Oxalic acid may block the absorption of calcium and iron from raw spinach. Heat is known to break it down. Blanch spinach and served under grilled fish with salsa.
Written by Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu
Reviewed by Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu
References:
https://pubmed.ncbi.nlm.nih.gov/30983210/
https://www.webmd.com/diet/ss/slideshow-raw-cooked-veggie
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