Which is Better - Raw or Cooked Vegetables?

Vegetables play an important role in a healthy diet.  They provide numerous nutrients including potassium, folic acid, fiber, vitamin A, and Vitamin C and most are low in calories and fat.  A diet rich in vegetables may reduce the risk of cancer and other chronic diseases (Center for Disease Control, 2013). 

Most adults should consume approximately 2 ½ cups per day.  Eating vegetables raw or cooked is beneficial to your health, but you may be surprised to learn some are better absorbed cooked rather than raw.  “For leafy greens in particular, cooking seems to boost their ability to lower unhealthy cholesterol levels” (Tufts University Health & Nutrition Letter, 2014).  Fresh tomatoes provide an excellent source of lycopene as well as other vitamins and nutrients, but “cooked tomatoes are even better because the heat breaks down plant cell walls releasing additional lycopene” (Golub, 2006).  Spinach, broccoli and carrots all have higher concentrations of carotenoids (e.g., beta-carotene, lycopene, and  lutein) when they are cooked versus raw.      

Try adding some variety of colors when choosing your vegetables.  A large salad every day is a great way to consume a variety of vegetables.  I steam broccoli and cauliflower and then add it to my salads throughout the week.  At dinner fill half of your plate with some of the cooked vegetables mentioned above.  Keep eating your vegetables – they’re good for you whether they’re raw or cooked!

References

Center for Disease Control. (2013). Fruits and vegetables. Retrieved from:

     http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191

Discover the Goodness of Cooked Greens. (2014). Tufts University Health & Nutrition

     Letter, 32(3), 6-7.

Golub, C. (2006). Savor Fresh Summer Tomatoes for Lots of Lycopene--Even More

    From Canned. Environmental Nutrition, 29(7), 8.