Cooked vs. Raw Vegetables: Which is More Nutritious?

Cooked vs. Raw Vegetables: Which is More Nutritious?

Whether you should eat raw or cooked veggies is a common question. Like with many nutrition topics, it depends. 

Cooking reduces the levels of some nutrients, particularly the water-soluble vitamins B and C and some phytochemicals including flavonoids. Exposure to water and heat are two factors that may affect the concentration of certain nutrients. For example, boiling broccoli lowers its level of vitamin C, which leaches out into the cooking water. To retain the most nutrients from cooked vegetables, use methods that do not require submerging them in water like steaming, sautéing or roasting. Also, cook vegetables for shorter periods of time.

On the other hand, cooking may increase the bioavailability of other nutrients. Bioavailability refers to the amount of a nutrient that is absorbed and used by the body. For example, cooked carrots and peppers provide more beta-carotene, a precursor to vitamin A. Also, cooking vegetables with a source of fat like olive oil aids absorption of the fat-soluble vitamins A, D, E and K.

The takeaway message is to eat a variety of both raw and cooked vegetables. Also consider the method of preparation that you prefer. The benefits to eating more vegetables outweigh any potential downsides. 

Explore some of our favorite vegetable recipes:

Raw vegetables:

• Tabbouleh

• Crunchy Cucumber Salad

• Crunchy Apple and Cabbage Slaw

Cooked vegetables:

• Sautéed Garlic Spinach

• Cauliflower Rice with Bok Choy and Lime

• Garlicky Green Beans with Cashews
  
  

Reference

Vegetables: to Cook or Not to Cook. Tufts University Health & Nutrition Letter. Updated October 5, 2020. Available from: https://www.nutritionletter.tufts.edu/healthy-eating/vegetables-to-cook-or-not-to-cook/