With the rise of the raw veganism movement, many believe that foods that are minimally processed are naturally the healthiest. However, some foods are actually more nutritious when cooked. Here are 
9 vegetables that are better eaten cooked than raw.

1. Asparagus :

Cooking asparagus breaks down the cell walls, allowing for better absorption of vitamins A, B9, C and E.

2. Mushrooms 

are not only a good source of protein, but they are also rich in an antioxidant called “Ergothioneine”, which the body absorbs better when heated. Antioxidants are like the body’s first line of defense, fighting against “free radicals” that are harmful to cells in the body.

These free radicals are caused by various factors such as pollution, sunlight, cigarette smoke, fast food, and stress. If the body receives too many free radicals, it can have a negative effect on the body’s cells, causing diseases such as cancer, heart disease, Alzheimer’s disease, โปรโมชั่น ufabet and premature aging.

3. Spinach

Spinach is well-known for being rich in important nutrients for the body, such as iron, magnesium, calcium, and zinc. However, our bodies absorb these nutrients better when spinach is “cooked.” The main reason is that spinach contains a high amount of oxalic acid. This oxalic acid acts to prevent the absorption of iron and calcium. Cooking spinach helps release the bound calcium, allowing the body to absorb calcium better.

4. Tomatoes 

are famous for being rich in lycopene, an antioxidant that has many benefits for the body. Research has revealed that cooking tomatoes in any way can greatly increase the amount of lycopene. Lycopene helps reduce the risk of chronic diseases such as heart disease, cancer, and eye disease.

Why Cooking Tomatoes Increases Lycopene

• The heat from cooking breaks down the thick cell walls of tomatoes, which store many important nutrients, including lycopene.

Although cooking tomatoes reduces vitamin C by 29%, lycopene increases by more than 50% within just 30 minutes of cooking.

5. Carrots 

are famous for being rich in beta-carotene, a type of carotenoid that the body can convert into vitamin A. This fat-soluble vitamin plays an important role in bone growth, vision, and the immune system.

Research has shown that eating cooked carrots provides more beta-carotene to the body than eating raw carrots.

Why eating cooked carrots increases beta-carotene

• The heat from cooking helps break down the cell walls of carrots, allowing for better absorption of beta-carotene.

In addition, cooking carrots without peeling them more than doubles their antioxidant power.

6. Bell peppers 

are known for being rich in antioxidants that help strengthen the immune system, especially carotenoids such as beta-carotene, beta-cryptoxanthin, and lutein. Research has shown that the heat from cooking helps break down the cell walls of bell peppers, allowing the body to absorb carotenoids better. However, vitamin C in bell peppers is lost when boiled or steamed, as vitamin C is water-soluble. Therefore, the best way to cook bell peppers that preserves nutrients is to grill them.

7. Cabbage, Broccoli and Asparagus 

Brassica vegetables, which include broccoli, cabbage and asparagus, are rich in glucosinolates, sulfur-containing phytochemicals that the body can convert into various anti-cancer compounds. An enzyme called myrosinase, found in these vegetables, plays a key role in converting glucosinolates into anti-cancer compounds.

8. Green beans

Green beans are known for being rich in antioxidants, which have many health benefits. Research has shown that cooking green beans by baking, grilling, microwaving, or even frying can increase the amount of antioxidants more than boiling or stewing.

Reasons why some cooking methods of yardlong beans increase antioxidants

• Heat from baking, grilling, microwaving or frying breaks down the cell walls of yardlong beans, allowing antioxidants inside the cells to escape more easily.
• Using oil for frying also helps increase some of the fat-soluble antioxidants.

However, frying yardlong beans also has the disadvantage of being high in fat and calories. Therefore, baking, grilling or microwaving are the healthiest ways to cook yardlong beans.

9. Kale 

is known as a super healthy vegetable, but to get the most benefits from it, choose to cook it in a “short steaming” way.

reason

• Kale contains an enzyme that inhibits the absorption of iodine, a mineral that is essential for the functioning of the thyroid gland. The thyroid gland is responsible for regulating the body’s metabolism.
• Brief steaming reduces the activity of these enzymes, allowing the body to better absorb the iodine from kale.