Which vegetables are more nutritious when cooked?
Cooking can disrupt the cell structure of vegetables, making it easier for the body to absorb antioxidants and fat-soluble vitamins, says Dr. Karina Tolentino, a nutritionist in the US.
For example, carrots are a rich source of carotenoids, compounds with strong antioxidant effects, support the heart and reduce the risk of cancer. When cooked, the absorption of beta carotene in carrots can be many times increased compared to eating them raw.
Mushrooms are also a food that becomes richer in antioxidants when cooked quickly by steaming or turning a microwave. However, cooking for too long can reduce this benefit.
Cooked asparagus is easier to eat and rich in antioxidants, although its vitamin C content may decrease. To limit nutritional loss, experts recommend steaming or stir-frying quickly.
For rainbow cabbage, cooking helps increase the bioavailability of beta-carotene, vitamins E and K, although it may reduce vitamin C. The solution is quick processing, such as light stir-frying or microwave rotation.
Potatoes must be cooked because they contain solanine, a toxic compound that is eaten raw. Methods such as steaming, baking or microwaving are all safe and help potatoes promote nutritional value.
Peas retain folate after cooking, while tomatoes release more lycopene when processed with olive oil. Research shows that lycopene levels in the blood can increase by up to 80% after eating tomatoes stir-fried with oil.
How to cook to retain full nutrition
Dr. Carrie Madormo, a community nutrition researcher in the US, emphasized: "The important thing is not only to choose a vegetable but also to know how to prepare it to retain nutrients".
In methods, steaming and stir-frying often help vegetables retain the most vitamins and minerals. microwave is also a quick cooking method, limiting the loss of antioxidants. Meanwhile, boiling leafy greens and cauliflower can lose up to 50% of their vitamin C.
Experts recommend limiting vegetable frying at high temperatures, as this can create aldehyde, a compound associated with the risk of cancer.
