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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Some foods unlock their full nutritional power only after a little heat. Let’s look at everyday veggies that actually get better when cooked.
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Raw carrots are crunchy, but lightly cooking them boosts the availability of beta-carotene, an antioxidant your body converts into vitamin A, which is great for your eyes and skin.
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Spinach is packed with nutrients, but raw leaves are high in oxalates, which block calcium and iron absorption. Sautéed or steamed spinach makes its minerals more bioavailable.
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When cooked, tomatoes may lose some vitamin C, but their lycopene content skyrockets. Lycopene is a powerful antioxidant linked to heart health and cancer protection.
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Cooking mushrooms helps break down tough cell walls and reduces toxins like agaritine. Plus, it enhances the absorption of potassium and certain antioxidants.
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While zucchini tastes great raw in salads, roasting or steaming them boosts levels of vitamin A and key antioxidants. Your gut will also thank you.
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Raw bell peppers are a vitamin C powerhouse, but cooking enhances carotenoids like lutein and zeaxanthin, which are great for eye health. Try roasting them for a smoky kick.
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Raw broccoli can be hard on the tummy. A light sauté softens the texture and reduces goitrogens, which may interfere with thyroid function in sensitive individuals.
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Steamed green beans have more accessible antioxidants than their raw form. They also become easier to digest and retain their crunch if not overcooked.
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Raw isn’t always better. A little heat can unlock nutrients and improve digestion. So, don’t hesitate to turn up the heat next time you prep veggies.
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