Is the raw or cooked version nutritionally superior? On one hand, raw food enthusiasts will have you thinking that cooking leaches all the key vitamins found in vegetables and destroys beneficial live enzymes. But, like most things, it's not that simple, Yes, raw veggies should be consumed raw but should be steamed, grilled, and roasted ones, as research shows that cooking can actually breakdown tough cell walls and make nutrients easier to absorb.
Here are 5 surprising veggies that wouldn't let you down when heated. 1. Asparagus
Undoubtedly, raw asparagus is delicious, but cooking helps breakdown the thick cell walls that make it hard for our bodies to absorb asparagus' vitamins A,C,and E, and folate. In the case of asparagus, cooking also makes antioxidants, specifically ferulic acid, more available. 2. Tomatoes
Cooking tomatoes helps release the potent antioxidant lycopene which high intake of has been linked to lowering the risk of cancer and heart attacks. Cooking tomatoes break down the cell walls and release the lycopene for our bodies to enjoy. Though, cooking reduces the level of vitamin C found in tomatoes, but there are many more sources of vitamin C which makes trading this off worth it. 3. Mushrooms
Mushrooms are essentially indigestible if they are not cooked. When thoroughly heated, mushrooms release high amounts of nutrients like B vitamins, protein, and minerals, as well as a wide range of compounds not found in most foods. 4. Carrots
When heated, carrots have higher levels of beta-carotene. Beta-carotene belongs to a group of antioxidant substances called carotenoids, which gives fruits and vegetables their red, yellow, and orange coloring. The body converts beta-carotene into vitamin A, which plays an important role in vision, reproduction, bone growth and regulating the immune system. 5. Spinach
Raw versus cooked, raw spinach possess high levels of vitamin C, niacin, riboflavin, and potassium, on the flip side, cooking it increases the vitamin A and E, protein, fiber, zinc, thiamin, calcium, and iron-as well, important carotenoids, such as beta-carotene, lutein, and zeaxanthin, are more absorbable when spinach is cooked.