All vegetables are packed with vitamins. And minerals that are beneficial for your healthier. Eating a variety of vegetables is good for your health, but many people still wonder whether eating raw or cooked vegetables is healthier. It depends on the type of vegetable. Both raw and cooked vegetables have their own advantages and disadvantages (more on that later), and while people often think that raw vegetables are better and contain more nutrients, this is not always the case.
Do cooked vegetables lose nutrients?
Yes and no. Many vegetables lose some nutrients when heated. But the amount lost depends on the type of vegetable and how it was cooked. คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย Also, as we’ll discuss later, some vegetables may have healthier higher levels of certain nutrients when cooked. Here’s a more detailed look at the factors that can affect nutrient loss.
Vitamin and mineral content: Nutrient losses depend on the types of vitamins and minerals the vegetable contains. For example, water-soluble vitamins, such as vitamin C and folate, can be lost during boiling, while fat-soluble vitamins, such as vitamins A and E. May be lost more easily during frying.
Cooking method: Some cooking methods, such as boiling, can cause vegetables to lose more nutrients than other cooking methods, such as steaming or microwaving. This is because steaming or microwaving uses less water than boiling (or less oil than frying). Although steaming is better than boiling in terms of nutrient retention, boiled leafy greens still retain 55 percent of their vitamin C and 60 percent of their folate.
Cooking Time: The length of time vegetables are exposed to heat can also affect the amount of nutritional value lost, and this appears to be the case regardless of the cooking method.
Temperature: The higher the temperature, the more heat vegetables are exposed to, resulting in more nutrient loss at high temperatures. So if you’re going to cook vegetables at a high temperature, try to cook them for a shorter period of time, which may mean grilling or stir-frying quickly. Additionally, cooking vegetables at a lower temperature (such as baking over low heat for a long period of time) can help reduce some of the heat-related nutrient loss.
Benefits of raw vs cooked vegetables
In addition to being rich in vitamins and minerals, raw vegetables also have the following additional benefits:
- A large analysis found that eating more raw vegetables was associated with a reduced risk of heart disease, although this association was not evident for cooked vegetables.
- One study found that eating more fresh fruits and vegetables was associated with better mood and less depression, although the association was not as strong as when eating cooked vegetables.
- Some people may find raw vegetables more refreshing, especially in warm weather.