Although it is true that most vegetables preserve their nutrients better if they are eaten raw, when asked if some are healthier if they are cooked, the answer is yes.
And it is that some vegetables that are better digested cooked than raw. And not only that, but in certain cases, such as tomato, its nutritional properties are better absorbed. And in others, as in the case of aubergines or spinach, their cooking destroys substances that can be harmful, so it does not matter so much if some nutrients are lost.
What vegetables are healthiest if they are cooked?
- Tomato. When cooked, its lycopene is better absorbed, an antioxidant that protects us from cerebrovascular and heart diseases.
- The eggplant. You always have to cook it because it has a substance that is toxic if eaten raw.
- Spinach and Swiss chard. Boiling them removes part of their oxalates, salts that can lead to kidney stones.
- The cabbage. If cooked, it does not interfere with the absorption of iodine and the proper functioning of the thyroid.
- Artichoke. Cooked, it is much more digestible.
How to cook them without removing many nutrients
- With your skin. The skin concentrates a large part of the vitamins, antioxidants and fiber of vegetables. Therefore, if you eat them with their skin, they will be more nutritious.
- In large pieces. This way, vitamins and minerals are better preserved, since the food surface exposed to the air is much smaller.
- Bake or steam boil. They are the culinary techniques that best preserve the nutritional properties of food, as well as the healthiest (besides being very light too).
And if you have more questions about nutrition, do not miss all our food and nutrition tips.
