6 Fresh Vegetables Eaten Raw or Cooked - Food Recipes

Posted by Charles Akanno on 16th Apr, 2019

 As absurd as it sounds, there're fruits and vegetables you can get more nutrition when cooked.

Majority of us have the memories of cooked vegetable as mushy and soggy such that its taste and texture is lost. This is another reason why many of these vegetable's nutrients are eliminated when cooked. Having this in mind, makes raw vegetables taste better when roasted with great texture and nutritional value.

However, some of us do not enjoy eating raw fruits and vegetables all the time, so it's great to know that not all the vegetables will certainly put you in good health when cooked. Below are some vegetables, with a lot of benefits when putting in the heat by baking, roasting or boiling.



1. Pumpkin and other winter squash

It's great to know that most of us won't have raw pumpkin on our menu. Nonetheless, if you are avoiding cooked pumpkin or any other winter squash vegetable with the preference of another none cooked vegetable, just because you assume it's less nutritious, you should think again.
When the pumpkin is cooked, it contains various amazing antioxidants such as beta-carotene which are perfect for consumption when heated up.


2. Asparagus

Have you tried raw asparagus? It's enjoyable and tastes great when shaved. However, cooking asparagus helps in breaking down think cell that make it difficult for our bodies to take in A, C, and E, and folate found in asparagus. Also, cooking asparagus produces antioxidants, especially ferulic acid and many others are made available.



3. Tomatoes

Every summer garden produces fresh tomatoes, many of us enjoy eating fresh tomatoes, either taking a quick thick bit or slicing the tomatoes in salads, sandwiches or complimenting our meals in restaurants like Subway.
What you don't know is that tomatoes release powerful antioxidant lycopene when cooked. Researches say that high consumption of cooked tomatoes (lycopene) leads to a lower risk of cancer and heart-related illnesses.



4. Carrots

Research done by American scientists tells how cooking carrot produces a greater level of beta-carotene, which relates a collection of antioxidant substances that are called carotenoids, which provides vegetables and friends colours like yellow, red and orange. Our body transforms beta-carotene into vitamin A, this plays a vital function in sight, reproduction, bone growth and adjusting the immune system.



5. Mushrooms

Cooking mushrooms releases nutrients such as protein, B vitamins, minerals and a huge range of unique compound that is not found in other foods, according to the writer for Prevention that mushrooms are essentially indigestible if you don't cook them - Andrew Weil, MD.
In continents like Asia, it is a tradition to use mushrooms as food and medicine because it supports their body natural resistance to illness, while improving their immune system.



6. Spinach

In the case of eating spinach either raw or cooked it's a trade-off.
Compounds that our body needs to stay healthy, like vitamin C, riboflavin, niacin, folate, potassium are found more in raw spinach but when cooked, it enhances the vitamins E and A, fibre, thiamin, zinc, calcium and iron. Essential carotenoids such as lutein, zeaxanthin, beta-carotene are also more absorbable in cooked spinach.

In conclusion, examining nutrients found in cooked and raw vegetables are complex. Sometimes I prefer raw and sometimes cooked in food, so it's a trade-off.

Do you know that different molecules in plants interact with the human body?
- Rui Hai Liu, a food expert from Cornell University tells us that there are yet many mysteries surrounding this.

In the end, eat your fruits and vegetables whichever way they are made ready to eat. This seems the best approach to getting all the mix of nutrients delivered by various methods (raw or cook) depending on how you prepare your meal.