From carrot to spinach: 8 foods that are healthier when consumed cooked

When it comes to healthy eating habits, people often suggest eating raw foods to gain maximum nutrients. But did you know that there are certain foods that are more nutritious when cooked? A study published in Nature Microbiology that investigated how cooking food changes the gut microbiota states that cooking certain vegetables enhances the absorption of antioxidants. For example, cooked tomatoes have higher levels of lycopene, and vegetables like carrots, spinach, broccoli, and asparagus provide more carotenoids when cooked, which are beneficial for health. The study also states that cooking helps destroy certain plant-derived antimicrobial compounds, potentially allowing beneficial gut bacteria to thrive. This piece of information explores 8 such foods that are healthier when consumed cooked.

Cooking asparagus breaks down its cell walls, making vitamins A, B9, C and E more available to be absorbed. Also, cooking them softens the fibers, making it easier to chew and digest. Also, raw asparagus contains anti-nutrients like oxalates and saponins, which when cooked reduce and help in better absorption of minerals.

Mushrooms are rich in the antioxidant ergothioneine, which is released during cooking. For the unversed, these antioxidants help break down free radicals, chemicals that can damage our cells, causing illness and ageing.

These leafy greens are rich in nutrients like iron, magnesium, calcium and zinc. However, these nutrients are more readily absorbed when the spinach is cooked. It is said that spinach is packed with oxalic acid that blocks the absorption of iron and calcium. Heating spinach releases the bound calcium, making it more available for the body to absorb. As per experts, steaming spinach helps maintain its folate (B9) levels, which may reduce the risk of certain cancers.

It is said that cooking tomatoes help increase the antioxidant lycopene levels in them. For the unversed, lycopene is associated with a lower risk of a range of chronic diseases including heart disease and cancer. This increased lycopene amount comes from the heat that helps to break down the thick cell walls, which contain several important nutrients.

Raw carrots contain beta-carotene, which the body converts into vitamin A. Cooking the carrots breaks down plant cell walls, making up to 3x more beta-carotene available for absorption. Heat softens the fiber in carrots, making them gentler on the digestive system. Also, cooking boosts the antioxidant power of carrots, helping your body fight free radicals more effectively.

They are also a rich source of immune-system-boosting antioxidants, especially the carotenoids, beta-carotene, beta-cryptoxanthin and lutein. When they are heated or cooked, cell walls break, making the carotenoids easier for your body to absorb. While cooking slightly reduces vitamin C (which is heat-sensitive), the boost in other antioxidants like carotenoids often outweighs this loss. Cooked bell peppers are easier for digestion too.

Light cooking these beans especially via steaming or sautéing, increases the availability of antioxidants like lutein and zeaxanthin, which support eye health. Also, cooking them helps release polyphenols, which have anti-inflammatory effects. It is also said that cooking the beans activates anti-nutrients like lectins and phytic acid, improving the body’s ability to absorb minerals like iron, calcium, and zinc.

Cooking breaks down tough fibers in broccoli, making it gentler on your stomach and easier to digest, especially for those with sensitive guts. Also, cooking them helps release certain antioxidants, like indole and carotenoids, making them easier for your body to absorb. As per experts, sulforaphane, a powerful anti-cancer compound, is more active when broccoli is lightly steamed.

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