Vegetables: is it better to eat them raw, or to roast, steam, or otherwise cook them?
There are many benefits to eating produce raw. Raw fruits and vegetables are good choices if you’re trying to lose weight, as they are filled with fiber, which can help you feel fuller longer and help you eat less. But a growing body of scientific research supports the view that cooked vegetables are better — depending on the preparation.
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Cooking actually increases the levels of some nutrients by breaking down the cell walls of the plant where the nutrients are locked in.
While high temperatures do diminish some of the vitamins and minerals in some veggies by 15 to 30 percent (boiling is the biggest culprit), sautéing, steaming, roasting and grilling minimize the losses.
Which Veggies Should You Cook?
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables supply more cancer-fighting antioxidants than they do when raw. Research also has shown that while some raw food may contain more nutrients, our bodies cannot absorb them. Cooking releases nutrients locked away inside the food’s cell walls.
Here are three delicious examples of the benefits of cooked veggies: