10 Vegetables That Are Best Eaten Cooked
Getting
the recommended two cups of vegetables a day can seem like an
impossible goal for many, but it really isn’t once you come to
understand that you don’t need to eat all this volume raw. As a
matter of fact, some foods may actually become richer in bio-available
nutrients once they are cooked. Contrary to the popular belief stating
that cooking destroys vitamins and other nutrients, it turns out that
the amount of antioxidants, vitamins, and even cancer-fighting compounds
peak when you cook certain vegetables the right way. All 10 of the
following veggies, for example, will only benefit from a little heat.
1. Asparagus
Raw asparagus can
be quite stringy and tough, and neither of these qualities is conducive
for proper nutrient absorption. However, if you just boil it for a few
minutes or braise it on the frying pan for 10-15 minutes with some olive
oil, the thick cell walls of the plant start dissolving, releasing a
multitude of nutrients.
Cooking makes vitamins A, C, and E, as well as folate and ferulic acid, an anti-aging antioxidant, more bioavailable in asparagus. One study suggested that cooking asparagus boosted its antioxidants by 16-25%. A different study also discovered that cooking increased the quantity of phenolic acid, an antioxidant linked to lowering cancer risks, in asparagus.
2. Pumpkin (and Other Squashes)
Eating
pumpkin raw is not very common, but there is no danger in doing so.
However, cooking pumpkin in any way your heart desires, be it in pumpkin
soup or pumpkin pie, will boost its nutrient content by miles. Just
like asparagus, the vitamin A content in pumpkin becomes more easily digestible when it's cooked, so you end up absorbing more of it.
Apart from that, cooking increases the amount of available carotenoid antioxidants in pumpkin, which are known for their immune-boosting effects.
3. Green Beans (and Beans)
When it comes to beans,
such as green beans, peas, and kidney beans, just to name a few,
cooking them is essential. Sure, not everyone would consider beans
vegetables, but peas and green beans are used identically to veggies, so
we decided to include them in this list. For one, steamed green beans were found to have greater cholesterol-lowering capabilities than raw ones.
A different study
revealed, however, that boiling or pressure cooking green beans may
actually lower their nutrient content, so make sure to choose a
different method of preparation, e.g. baking,
cooking in the microwave, or even frying. As for beans, these need to
be cooked because they naturally contain toxic proteins called lectins that get destroyed by cooking. If not cooked, eating beans can upset your stomach.
4. Mushrooms
If
cooking certain vegetables only boosts their nutrient content, when it
comes to mushrooms, cooking is the only thing that can actually make
your body absorb ANY nutrients. Like legumes, mushrooms aren't strictly
considered vegetables, but they are used as such and sold in the veggie
section of the store, so we'll include them here as well.
Uncooked
mushrooms are essentially indigestible and go right through the
digestive system, but any kind of heat will help release a multitude of
nutrients from mushrooms, such as protein and B vitamins, and antioxidants. The US Department of Agriculture also mentions that cooking can increase the levels of potassium and zinc in mushrooms.
5. Spinach
Spinach is
actually tricky, as it's healthy both raw and cooked, but each way
offers a different set of nutrients, so our best recommendation is to
eat it both ways.
To be more specific, nutrients like vitamins B2, B3, C, and potassium seem to be best absorbed from raw spinach, whereas cooking can increase the availability of vitamins A, B1 and E, protein, zinc, calcium, and iron. Levels of folate associated with cancer prevention remain equally available in both steamed and fresh spinach.
6. Bell Peppers
If you cook bell peppers carefully, you'll be able to both preserve the vitamin C they contain and boost the availability of antioxidants, such as ferulic acid and carotenoids. To do so, cook peppers only until they're tender on the outside, but still crisp, just like they're typically served in stir-fry dishes. You can also use other preparation methods, it's just important not to overdo it with the heat.
7. Eggplants
People typically eat eggplants cooked, and not only because raw aubergines contain a toxin called solanine
that could potentially upset your stomach. Still, we find that it's
still interesting to learn what kind of preparation will provide more of
which nutrients.
When it comes to eggplants, grilling them will retain more chlorogenic acid,
a compound that may potentially lower your blood pressure and decrease
the risks of developing type 2 diabetes because it slows down the
absorption of glucose into the bloodstream. Boiled or steamed eggplants,
on the other hand, will contain more antioxidants and cholesterol-lowering compounds.
8. Carrots
You've likely heard of beta-carotene
- it's a carotenoid antioxidant that is transformed into vitamin A in
our body. Vitamin A, in turn, plays a key role in vision, bone growth
and immune health. Beta-carotene is also the compound that gives carrots
their orange color.
Now,
to maximize the amount of carotene from your carrots, there are a few
things you can do. First, it's best not to peel the carrots, as studies suggest
this helps retain up to 13% more beta-carotene. Also, it's best to cook
the carrots with minimal quantities of water, so microwaving and
roasting are both excellent options.
9. Broccoli (and Other Cruciferous Vegetables)
Cruciferous vegetables
require a bit of fuss, but ultimately, the variety of health benefits
they offer far outweigh the time it takes to prepare them. Which foods
belong to the cruciferous vegetables? Here's a short list:
- Broccoli
- Cauliflower
- Cabbage
- Brussels Sprouts
- Kale
- Garden Cress
- Bok Choy.
All of these veggies contain sugars
that may be difficult for you to digest, which is why they can cause
bloating when eaten raw. This can be easily reversed by any type of
cooking. Raw kale specifically also contains compounds that can prevent
the absorption of iodine, which can contribute to
thyroid issues, especially if you eat a lot of fresh kale. Once again,
cooking destroys this harmful compound.
Apart
from destroying potentially harmful compounds, however, heat can also
increase the number of available nutrients in cruciferous vegetables.
Most notably, cooked cabbage, cauliflower, broccoli, and brussels
sprouts contain indole and other cancer-fighting compounds that can kill precancerous cells.
10. Tomatoes
Enjoying
tomatoes raw is fine, but if you want to reap their cancer-fighting
properties, you might want to eat them cooked instead. This will
increase the amount of lycopene available - a powerful
antioxidant, a high intake of which has been linked to a lower risk of
many diseases, among which are cancer and heart disease. It's best to
combine lycopene with plant-based fats, such as olive oil, for example,
this will further aid its absorption by your body.
Keep
in mind, however, that it's best not to mix lycopene-rich foods, such
as tomatoes and red bell peppers with foods high in iron, such as red
meat, for example, as this may cancel out its benefits.