I am pretty sure that you should hear about the benefits of raw food like fresh fruit, vegetables. Because they are packed with antioxidants & other essential nutrients. However, some foods have extra nutrition when they are cooked instead of raw, regardless of ideas that high-temperature cooking can decline nutritional quality & absorption.
Of course, plenty of raw foods/vegetable should be consumed, but research shows that some cooking food can break down tough cell walls & build nutrients easier to absorb. Here are surprising foods that should be cooked.
1. Asparagus: The raw asparagus is savory when shaved, but cooking helps break down the thick cell walls. These green stems are great work in cancer-fighting vitamins like A, C, and E, as well as folate according to the Prevention magazine.
But the thick cell walls often make it difficult to absorb these healthy nutrients in our body. In the asparagus case, cooking also makes antioxidants, specifically ferulic acid, more available vitamins to the body.
2. Carrots: You know to your eyes cooking carrots are too much good, do you know why? Scientific American reports on researchers found that cooked carrots have higher levels of beta-carotene, which is an antioxidant.
The body transforms beta-carotene in vitamin A, which is essential to things like good vision along with control immune system, reproduction, and bone growth.
3. Tomatoes: You have plenty of chances to consume cooked tomatoes by tomato sauce, tomato paste, ketchup. But if you do not, then it will be good time to start now. According to the study published in the International Journal of Food Sciences and Nutrition that, if you are restricted yourself to fresh tomatoes then you are getting the powerful antioxidant lycopene around 4% that has to offer this veggielike fruit.
That’s because raw tomatoes have thick porous walls that make it tough to absorb lycopene in our body. When they are cooked the lycopene becomes much easier for our bodies to enjoy. Also, studies have linked high intake of lycopene with a lower risk of cancer and heart attacks.
4. Spinach: Spinach is an example of a vegetable that can “supply more antioxidants, along carotenoids and ferulic acid when cooked. Vegetarian Times writes that, folate, vitamin C, niacin, riboflavin, and potassium are handier into raw spinach when it is eaten raw.
Cooking enhancement the vitamins A and E, protein, fiber, zinc, thiamin, calcium, & iron likewise, important carotenoids, for example beta-carotene, lutein, and zeaxanthin, also much absorbable.
5. Pumpkin: We are knowing that eating raw pumpkin is not just normal. And it is good thing that, cooked squash is incredibly greater nutritious benefits than raw, including other winter squash like zucchini and acorn.
Like carrots, Cooked pumpkin has all kinds of amazing antioxidants like beta-carotene which are easier to absorb once they have been heated up. So, you can try combining pumpkin with a creamy coconut curry to a tasty, warming soup. Enjoy!
In the end, comparing of nutrients between raw and cooked vegetables is complex and there will be trade-offs. Although there is no reason to stop eating these foods raw, because for fresh salad and dips these are unrivaled.
You may want to focus on eating them cooked when possible in order to better provide your body and reap all the benefits.