You may have heard that cooking vegetables can destroy some of their nutrients—but that’s only part of the story. For certain veggies, cooking can increase the availability of nutrients such as antioxidants and vitamins, making them easier for your body to absorb,” says Sanitarium dietitian Rachel Moore.
Here are some vegetables that benefit from a little heat:
Tomatoes
Tomatoes are one of the best-known cases. Cooking boosts their lycopene content—a powerful antioxidant linked to heart health and reduced inflammation. Heat also increases flavonoids and phenolic compounds. These nutrients are heat-stable, so they hold up well in sauces or soups.
Mushrooms
Mushrooms are naturally nutrient-rich, and gentle cooking can lift their antioxidant levels even further. Adding them to risottos, stir-fries, or soups is an easy way to enjoy their benefits.
Green beans
Green beans show increased antioxidant activity when lightly cooked. Steaming or pan-frying helps preserve nutrients and improve digestibility, while heavy boiling can reduce their advantages. Stir-frying keeps them both tasty and nourishing.
Cruciferous vegetables
Cruciferous vegetables—including broccoli, brussels sprouts, cauliflower, kale, and cabbage—also shine when cooked. Heat reduces compounds called glucosinolates that can cause bitterness, making these veggies milder and more appealing.
Rachel’s tips for boosting veggie intake:
Cook once, eat often.
Roast a big tray of mixed vegetables at the start of the week. Sweet potatoes, bell peppers, carrots, and onions are ideal for roasting.
Enjoy soups, broths, and noodle dishes that contain veggies.
So are veggies better for you when cooked? Sometimes—but it depends on the vegetable, the cooking method, and what you enjoy most. Just eat your vegetables!
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
