5 vegetables that you should always cook and consume to have complete nutrition

Should you eat vegetables raw or are they more nutritious when cooked? This topic has long been debated among fitness enthusiasts. Well, the answer lies in how you consume them. While some foods lose their nutrients when exposed to heat, there are some vegetables that are found to be healthier when cooked. In fact, a study published in the American Journal of Clinical Nutrition found that people who followed a healthy diet of cooked foods absorbed more nutrients than those who followed a raw diet. The question arises: which vegetables should you cook? Let’s find out.
Also read: Steaming Food: 5 Surprising Health Benefits You Should Know

Here are 5 vegetables that are healthier when boiled/baked:

1. Spinach:

Spinach, one of the healthiest leafy vegetables, has various health benefits. In addition to nutrients, it also contains oxalic acid, which prevents the absorption of iron and calcium. However, when it comes into contact with heat, the acid breaks down at high temperatures, making it easier to absorb nutrients.

2. Sweet potatoes:

According to the Harvard School of Public Health, boiling sweet potatoes preserves more beta-carotene and promotes better absorption of nutrients. In addition, it is very difficult to consume raw sweet potatoes.

3. Mushrooms:

Mushrooms contain a large amount of the antioxidant ergothioneine, which is released during cooking. These antioxidants help break down “free radicals” that lead to oxidative stress in the body.
Also read: Blanching or steaming? What is the difference and which one is healthier?

4. Green beans:

Green beans contain lectins, a compound that may lead to various digestive problems. Cooking not only neutralizes lectins, but also improves flavor, digestibility, and antioxidant content.

5. Eggplant:

A study published in the Journal of Nutrition Research shows that steaming eggplant allows its nutrients to bind with bile acids, enabling the liver to break down cholesterol more easily and its presence in the bloodstream. reduce blood
Now that you know everything, we suggest cooking these vegetables before consuming. Eat healthy, stay fit!

About Somdata SahaExplorer- This is what Somdata likes to call himself. Be it food, people or places, all he wants is to know the unknown. A simple pasta aglio olio or dal choval and a good movie can make his day.