You probably already know that veggies are healthy for you, but did you know that the way you cook them might determine how nutritious they are?
As it turns out, cooking some veggies may make them healthier. Simply because heating vegetables makes it simpler for your body to absorb the crucial nutrients they contain.
Here is a list of 8 vegetables that are better when cooked –
1) That luscious bunch of spinach –
First of all, spinach shrinks when cooked – meaning you probably are more likely to consume a greater value of nutrients simply because of the sheer mass of that bunch of spinach you are cooking.
Plus, oxalic acid, which prevents your body from absorbing iron and calcium, is reduced by up to 53% when spinach is steamed, according to a research published in the Journal of Agricultural and Food Chemistry.
Additionally, research has shown that steaming this vegetable preserves its levels of folate, a crucial B vitamin that can also lower the chance of developing a number of cancers. Cooked spinach has higher calcium, magnesium, and iron, according to North Ohio Heart/Ohio Medical Group.
2) Juicy tomatoes –
Cooked tomatoes had much greater quantities of lycopene than raw tomatoes, according to research published in the Journal of Agriculture and Food Chemistry. This is probably because heat helps to break down the thick cell walls, which contain a lot of vital components.
Lycopene is one of the most potent antioxidants on the market, and research has shown that it may reduce the risk of a wide range of chronic illnesses, including cancer and cardiovascular disease.
Quick recipe tip: if possible, garnish the cooked tomatoes by drizzling them with a little bit of virgin olive oil or add any other source of healthy fat as they help in the absorption of lycopene in your body.
3) Fun to eat mushrooms –
Mushrooms are tasty little veggies that are packed with antioxidants. Antioxidants are important as they shield your cells from harm, perhaps lowering your chance of developing some chronic diseases. Additionally, cooked mushrooms have more potassium, niacin, and zinc than raw mushrooms, according to a study.
Additionally, many varieties of raw mushrooms contain agaritine, a compound that may cause cancer; boiling them helps to remove this toxin.
4) The Bugs Bunny special: carrots –
Carrots are rich in beta-carotenes, among other nutrients. The body transforms beta-carotene, a carotenoid, into vitamin A, which is essential for supporting bone growth, improving eyesight, and maintaining a strong immune system.
Additionally, research showed that heating this vegetable increases its beta-carotene content, which is what gives carrots their orange colour.
Read more: Watch: Are Fast Food Joints Trying To Kill You?
5) Brinjals or “baingans” –
Although nobody really enjoys an eggplant raw, it is important to know that the liver can more efficiently break down the components of steamed eggplant with the help of bile acids, resulting in less cholesterol being present in the circulation.
However, when it comes to preparing eggplant, not all techniques are made equal. This vegetable preserved more chlorogenic acid after it was grilled, which inhibits the release of glucose into the circulation – thus potentially lowering your blood pressure and risk of diabetes.
It’s also important to note that raw eggplant contains the poison solanine, though you would probably need to consume A LOT of it to feel its effect.
6) The most versatile of them all: potatoes –
Raw potatoes aren’t really a thing. However, know that solanine, a toxin, may be found in high concentrations in uncooked potatoes, especially green ones.
Additionally, uncooked potatoes contain anti-nutrients, which are compounds that stop your body from receiving the essential vitamins and minerals in the food.
The uncooked starch in raw potatoes can result in all manner of intestinal pain, which is another good reason to boil, roast, or bake this vegetable.
7) Mr. Green Beans –
Another one of the numerous veggies that are healthier cooked are green beans. A 2007 research suggests that heated green beans may decrease cholesterol more effectively than raw green beans.
However, preparing them properly is the only way to obtain these nutritious benefits. Green beans have increased antioxidant levels when baked, microwaved, griddled, or even fried—but not when they are boiled or pressure cooked, according to research.
Huh! I bet my mom would love to know that beans when fried are healthier than bland boiled beans.
8) Sweet and tender Asparagus –
According to research, boiling this springtime vegetable increased its antioxidant activity by 16 to 25%.
It is also packed with cancer-fighting vitamins A, C, and E. Another investigation discovered that boiling asparagus enhanced its phenolic acid content, which is linked to a lower risk of cancer.
You should think about cooking your asparagus in olive oil or serving it with some toasted seeds because vitamins A and E are both fat-soluble, making them simpler for your body to absorb when they’re combined with a fat source.
Bon Appétit!
Image Credits: Google Images
Sources: Eat This Not That, Real Simple, The Print
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