Veggies that are Healthier Cooked than Raw


Many people believe that cooked vegetables have fewer nutrients because heat may destroy some vitamins and minerals. However, there are some veggies that are healthier cooked. One reason is that heat can break down the tough cell wall that contains the nutrients, allowing your body to absorb them easily. To give you a better view, here are some vegetables that are healthier cooked than raw.


Mushrooms contain several nutrients, including zinc, magnesium, potassium, and niacin. Unfortunately, it also contains some toxins, even those considered edible. The good news is that cooking can destroy these toxins.

When cooking mushrooms, keep in mind that they can soak up fat. As such, you don’t have to use too much oil. You can also try sauteing them with some herbs and garlic to boost their flavor.


Tomatoes are among the vegetables that are healthier cooked than raw. According to a study, heat can increase the amounts of lycopene, an antioxidant that can lower your risk of heart disease and cancer. Unfortunately, heat can also decrease the amount of vitamin C in tomatoes. Even so, you can get this vitamin from other food sources.

Because cooking can increase the amount of lycopene in tomatoes, you can roast them before adding them to your salad. By cooking your tomatoes, you will not only increase their antioxidant benefits. Roasting can also enhance their flavor.


Spinach is a good source of iron and calcium. However, you may not absorb these minerals if you eat raw spinach. The reason is that it also contains oxalic acid, which can block calcium and iron absorption. The good news is that high temperatures can destroy or break down this substance.

Keep in mind that you don’t have to cook spinach for a look time. You can place them in boiling water for a minute and then place them in cold water for a few more minutes. This technique will help retain the nutrients and flavor of spinach and other leafy veggies.


Asparagus is the last in this list of vegetables that are healthier cooked than raw. Remember, this veggie contains lots of healthful substances. However, they are locked inside the cell walls of the vegetable. Fortunately, you can unleash these nutrients through cooking.

When cooking asparagus, you can dunk them in boiling water and remove them once they become bright green. Adding a little oil (like olive oil) can also help your body absorb the nutrients and antioxidants of this vegetable.

Final Thoughts

Always remember that eating vegetables is vital for your health. Whether you eat them cooked or raw, they can provide nutrients. However, you have to cook some veggies to get the most of their healthful substances.

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