I was recently trying to research what is the best way to cook vegetables to get the most out of their nutrition, or whether eating them raw really is just the best way. I was expecting to read that I should become one of those people who is on a completely raw diet in order to get the most of my nutrients. I was quite surprised to find that there are 5 vegetables that actually have more nutritional value after you cook them. The heat brings out more nutrients for your body to absorb than they have if you eat them raw. Who would have thought?!

The fiber found in plants often binds particularly to minerals and makes them less available for the body to use. Heating vegetables can help to breakdown the fiber and so release some of the minerals for absorption, and can often increase the phytochemical content of plants which can provide additional non-nutrient benefits to our health. Pretty cool stuff!

Plus, I think most of us would prefer our vegetables cooked so this is awesome news all around because with these 5 veggies, you are getting the most in taste and nutrition!

Tomatoes

Heating tomatoes increases the levels of lycopene in the fruit, which has been shown to reduce the risk of prostate cancer. Lycopene has also been linked to improve heart health.

It is funny, though, because of course when you heat tomatoes it is enabling you to get the maximum lycopene your body can absorb, but heating them also destroys other vitamins (such as Vitamin C), so it is best to incorporate both raw and cooked tomatoes into your diet.

So it looks like I’ll be eating a bit more Italian food like spaghetti and lasagna than I usually do :) Lycopene every day for me, please!

Spinach

Spinach is rich in oxalates that will bind to valuable minerals in spinach such as iron, calcium, and magnesium. Both fiber and oxalates can make iron particularly difficult to absorb so it is best to eat spinach that is heated up.

However, it is important not to overcook spinach as other nutrients are lost. Light cooking or wilting is certainly better than boiling when the nutrients leach out into the pan and get washed away when we drain the veggies.

Carrots

Carrots are rich in carotenoids which give them their vivid orange color. Heating carrots can increase the carotenoid content which can provide many benefits as they have powerful antioxidant properties.

Asparagus

Asparagus contains polyphenols – also found in tea, red wine and chocolate - have strong antioxidant properties and provide beneficial effects in terms of risks of heart disease and cancers.

Steamed asparagus is the perfect, delicious way to get the most flavor and nutrients from your asparagus.

Mushrooms

Heating mushrooms—whether you sauté, boil, grill, or roast them—brings out more muscle-building potassium. They are also an excellent source of B vitamins, minerals and dietary fiber.

To maximize their flavor and maximize their nutrients, just lightly sauté for a few minutes on medium heat.