- Spinach
Spinach is rich in oxalic acid, which can inhibit the absorption of calcium and iron in the body. Cooking spinach breaks down oxalic acid, increasing the availability of these minerals. For example, one cup of raw spinach contains approximately 30 milligrams of calcium, while the same amount of cooked spinach contains about 245 milligrams of calcium. Additionally, cooking increases the absorption of vitamins A and E, as well as proteins and fibers. - Kale
Kale is known for its benefits for heart health. Studies show that eating cooked kale can help lower levels of bad LDL cholesterol. Cooking, especially steaming, increases kale's ability to bind bile acids, which helps eliminate cholesterol from the body. - Mushrooms
Some types of mushrooms may contain small amounts of toxins that are destroyed by cooking. In addition, cooking improves mushroom digestibility and reduces the risk of infection from parasites or bacteria. For example, hydrazines in button mushrooms are water-soluble and break down during cooking. - Tomato
Cooking tomatoes increases the availability of lycopene, a powerful antioxidant linked to a reduced risk of heart disease and certain types of cancer. Studies have shown that after 30 minutes of cooking, lycopene content rises by about 35%. - Carrots
Beta-carotene in carrots is more easily absorbed when cooked. Research shows the bioavailability of beta-carotene from cooked carrots is around 75%, while it's only about 11% from raw carrots. Beta-carotene is important for eye health, as it is converted into vitamin A in the body.
Cooked or Raw – How to Decide?
While raw vegetables are an important part of a balanced diet, cooking certain types of vegetables can increase their nutritional value and improve absorption of key vitamins and minerals. It is important to find a balance between raw and cooked foods to provide the body with an optimal intake of nutrients.
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