5 vegetables that turn more nutritious when cooked – Times of India

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It is said that raw vegetables are the best way to include nutrition in your diet. The concept of a ‘raw food diet’ has definitely generated a lot of hype in recent years as they believe ‘the less processed food, the better it will be’. But, what is surprising is that there are several vegetables that turn more nutritious when they are cooked and eating them raw might not yield much nutrition! Here are some of those vegetables that you must know about. (Images courtesy: iStock)
Also Read: Bollywood celebrities who swear by leafy greens
This leafy green vegetable is known to be super-nutritious when it comes to nutrients and is loaded with minerals & vitamins. However, most of these nutrients are not absorbed completely when uncooked. It is packed with oxalic acid that blocks the absorption of iron & calcium. When it is cooked, it releases the bound calcium that makes it more available for the body to absorb. Also, when spinach is steamed, it reduces the risk of certain cancers.
As we all know, all living nutrients are made of cells and when it comes to vegetables, important nutrients are trapped within the cell walls. The cooking process breaks down the cell walls of asparagus which makes the important vitamins C, A, B9, and E more available to be absorbed.
This vegetable is a great source of carotenoids, which is an antioxidant that helps in boosting immunity. When the bell peppers are kept on heat, it breaks down the cell walls which further helps in absorbing this antioxidant. Also, it is suggested to roast the bell peppers instead of steaming/boiling, as the vitamin present in them can leach out into the water.
This vegetable is mostly enjoyed as a side dish in most cuisines. In Indian cuisine, one can also make a dry vegetable dish using these humble beans. You must be surprised to know that these green beans have higher levels of antioxidants when they are cooked. Be it baking, microwaving even frying, green beans are only best when they are cooked.
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