Not all the nutrients in food can be fully utilized. Many components are bound to other elements, preventing further absorption.

The most well-known example is the tomato, which contains a lot of lycopene (a substance that inhibits the development of cancer cells), but this lycopene is only released when the tomato is cooked. Cooking alters the structure of chemical bonds and the overall matrix of the food, making certain released elements easier for the body to break down.

Another important example is biotin, which is found in eggs. In raw eggs, biotin is bound to avidin, a strong inhibitor of vitamin absorption. For example, we only absorb about 29% of the biotin from a raw egg, but 59% from a cooked one. And if you combine a hard-boiled egg with a little olive oil and cooked carrots, the absorption rate for all these foods increases to nearly 80% (since the oil enhances absorption).

The same applies to cauliflower, cabbage, Brussels sprouts, and broccoli. They are healthier when cooked. A bit of oil increases the absorption even more. Cooked carrots further enrich the whole dish.

So, if you're considering a vegan diet, you now have a reason to rethink it.