5 Vegetables That Are Healthier Cooked Than Raw, According to Dietitians

With the popularity of raw diets, many people are under the impression that cooking food destroys nutrients. But this isn't always true; some vegetables are healthier cooked than raw. Exposure to heat can make certain nutrients more bioavailable, or easier to absorb by the body. In other scenarios, cooking vegetables requires the addition of fats, which can improve the absorption of certain nutrients.

That doesn't mean raw vegetables are not nutritious. Whether raw or cooked, vegetables are generally beneficial for the body, and increasing your intake is an easy way to eat healthy. Plus, many people don't consume enough vegetables to begin with, so it's worth focusing on preparation methods that you enjoy. But if you'd like to maximize the nutrition of your meals, consider cooking the following vegetables more often. According to registered dietitians, cooking them can give you the most bang for your nutritional buck.

Tomatoes

Whether simmered in chili or roasted with chicken, tomatoes are healthier cooked vs. raw. "Heating tomatoes makes the antioxidant lycopene more bioavailable," explains Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. Lycopene can help reduce the risk of chronic conditions, including some cancers and heart disease, per Ashley Koff, RD, author of Your Best Shot, and nutrition course director at the University of California, Irvine's Susan Samueli Integrative Health Institute's Integrative and Functional Medicine Fellowship.

How to Eat

Since lycopene is fat-soluble, it's best to cook tomatoes (light sautéing, simmering, or roasting) with a bit of olive oil, says Wright. This will help support absorption in the body.

• Make pasta with fresh tomato sauce for a classic, nutrient-packed meal.
• "Roast cherry tomatoes with garlic and herbs for a side dish," per Wright.
• Round out your dinner with tomato soup.
• For a dose of flavor and unexpected nutrients, add tomato puree to recipes like quiche or hummus.

Carrots

"Steaming or roasting carrots increases bioavailability of beta-carotene, an antioxidant in the body that converts to vitamin A for eye, immune, and skin health," shares Wright. She also notes that potassium and fiber remain intact during the cooking process, helping you get the most out of the vegetable.

How to Eat

Tip: Avoid overcooking carrots, especially when boiling, as this can decrease their vitamin C content, says Wright.

• For a tasty side, roast carrots with olive oil, cumin, and a sprinkle of sea salt, per Wright.
• Blend the root vegetable into a creamy carrot-ginger soup, suggests Wright.
• Whip up carrot puree for a simple side dish.
• Steam rainbow carrots with lemon and sea salt for a simple yet impactful and tasty side.

Spaghetti Squash

Another vegetable that's healthier cooked than raw is spaghetti squash, a classic autumn ingredient. Cooking the squash makes certain nutrients easier to absorb, such as beta-carotene, says Koff. Beta-carotene is the precursor to vitamin A, meaning the body can convert beta-carotene into the
latter.

How to Eat

For optimal nutrition, roast or bake spaghetti squash with olive oil, recommends Koff. Avoid boiling or steaming, as this will reduce water-soluble vitamins in the squash, she adds.

• Pair roasted spaghetti squash with tomato sauce for a gluten-free "pasta" dish.
• Serve cooked spaghetti squash with a lean protein, as we did in our spaghetti-squash shrimp scampi.
• Add nutrition and texture to your favorite soup by stirring in strands of spaghetti squash.

Spinach

Spinach offers key minerals like calcium and iron, according to Koff. The catch? It also contains oxalic acid, which can make said minerals difficult for the body to absorb. Cooking breaks down the oxalic acid, making the minerals more accessible, says Koff.  "It also helps activate beta-carotene," she adds.

How to Eat

To reduce oxalic acid while minimizing the loss of vitamin C, quickly cook spinach, advises Wright. You can do this by lightly sautéing or steaming the leafy green.

• Lightly sauté with garlic and olive oil as a side dish, per Wright.
• Mix spinach into soups, chilis, or stews at the end of the cooking process.  
• Use cooked spinach as a topping for burgers.
• For a quick and healthy side dish, prepare steamed spinach with lemon.

Mushrooms

Mushrooms are powerhouses of immune-supporting nutrients, says Koff. However, these nutrients can be difficult for the body to digest when mushrooms are raw—cooking can help. "Cooking mushrooms can increase levels of antioxidants like polyphenols, which protect cell membranes," explains Wright. It also improves the availability of beta-glucan (a type of fiber) and vitamin D while destroying some harmful microbes, per Koff.

How to Eat

If antioxidants are a priority, keep in mind that grilling or microwaving mushrooms boosts antioxidants more than boiling or frying, says Wright.

• "Grill portobellos for a hearty meat substitute in sandwiches," suggests Wright.
• Wright recommends sautéing button mushrooms with onion to top whole-grain toast.
• Add mushrooms to stir-fries or grain bowls, says Wright.
• Serve squash and mushroom miso soup for a cozy meal.
• Balsamic mushrooms are a quick and flavorful side dish.