Vegetables, eaten raw or cooked, are very beneficial for your body. And while many vegetables are enjoyed raw in smoothies, as snacks on a charcuterie board or in salads, there are a few that will provide your body with more nutrients when they’re cooked.
Below are 5 vegetables you should be cooking before eating to reap better, and, in some cases, more rewards.
5 Vegetables that are healthier eaten cooked than raw
The thing about nutrients and vegetables is that the nutrients are neatly tied up in the cell walls of said vegetables. And some vegetables easily release them, without needing to be cooked. But others need heat to release their nutrients. The 5 vegetables below are the ones that need heat so your body can truly reap their rewards.
1. Sprouts
Alfalfa, bean and mung bean sprouts aren’t necessarily more nutritious after cooking, but safer. How? Sprouts are germinated in warm, wet environments, making them more susceptible to bacterial contamination. Many health professionals and bodies have highlighted the risks of eating raw sprouts, leading to serious foodborne illnesses such as Listeria and E. coli.
Professionals further advise individuals who have a compromised immune system, are pregnant, very young or old to refrain from consuming raw sprouts. Instead, boil, steam or even roast them until warmed through before adding them to a dish.
One of the easiest and tastiest ways to ensure the safety of sprouts in your next dish is to plunge them into a flavoursome stock, like our Beef pho recipe. Try it out:
2. Spinach
We all know that spinach, part of the leafy green family, is filled with excellent sources of iron, magnesium, calcium, folate (B9), and zinc. But it is also packed with oxalic acid – a compound that blocks the absorption of iron and calcium when eaten raw. Heating spinach (stir-frying, steaming, boiling, sautéeing) breaks down oxalic acid compounds, releasing iron and calcium, which your body readily absorbs. Although there’s nothing wrong or unsafe with eating raw spinach in a salad or smoothie, the only real nutritional benefit would be the fibre content your body receives.
Instead, cook your spinach to transform it into a delectable meal, like our Tomato, spinach and three-cheese lasagne:
3. Mushrooms
While a tasty snack served as a cruditè or alongside warm fondue, raw mushrooms don’t provide many nutrients. Cooked mushrooms, however, provide an excellent source of nutrients. In about 1 cup of cooked mushrooms, your body has access to potassium, niacin, zinc, and magnesium. Cooked mushrooms provide your body with muscle-building, heart-strengthening, immune-boosting and bone-strengthening nutrients. And with so many mushroom varieties to choose from, you won’t get bored with sautéeing, stir-frying or roasting them either.
Try our Chana masala mushrooms the next time you have some stocked up in the fridge:
4. Asparagus
Asparagus has a lot of nutrients. We’re talking Vitamin C, A and K, folate (B9), potassium, phosphorus, Vitamin E, and other antioxidants like glutathione. And the interesting thing here is that all these wonderful nutrients are trapped within the asparagus’ cell walls. Meaning, if you eat this veggie raw, those nutrients won’t be easily absorbed by your body, if at all. Cooking this veggie is the most important part, helping break down its cellular structure, release nutrients that support your body’s daily functioning, and reduce the risk of cancer.
Try our Cheesy Ham, Leek, and Asparagus Pancakes the next time you get hold of a bunch:
5. Carrots
An interesting one, budget-friendly carrots provide nutrients both raw and cooked. However, the types of nutrients vary. While both raw and cooked carrots provide the same amounts of potassium and fibre, they do have different effects on the body.
When eaten raw – like the viral raw carrot salad making its rounds online – your body will benefit from Vitamin C and improved gut health. When eaten cooked, your body will benefit from beta-carotene. While Vitamin C is great for immunity, beta-carotene is converted into Vitamin A in the body. This antioxidant is linked to enhanced immunity, eye and skin health, and reducing the risk of cancer.
Try your hand with the viral raw carrot salad, or reap a few more benefits by eating them cooked in our delicious and warming Roasted baby carrots with Zhoug:
