What’s Healthier – Raw or Cooked Vegetables?

Living in the modern era, one is always unsure whether what they are eating is scientifically engineered or not. In such times, our sole saviors are vegetables, that we know have natural goodness in them and cannot harm us in any way, even if they are treated with growth fertilizers. But this is where the debate begins; vegetables are healthier cooked or eaten raw? Well, depends on the vegetable really as every single one contains different nutrients. Raw or cooked, we answer your question below.


Eat them raw or cooked, as you wish. Onions are known to be rich in flavonoids that are known to have anti inflammatory properties. Red and yellow onions have more flavonoids than white onion and the amount can be increased by cooking the onions. But be mindful, as cooking the onion for more than 5 minutes can reduce the amount of nutrients.


Packed with myrosinase; an enzyme known to cleanse your liver of carcinogens is better to be eaten raw. Lightly steamed broccoli is still packed with this anticancer enzyme, but as you further heat it, this enzyme is deactivated, reducing the nutrition levels.


Beets are an excellent source of Vitamin C, Iron, and Vitamin B6. Eat them raw, as cooking beets will reduce their nutrition. Beets are rich in folate, which reduce chances of birth defects. Beets are also rich in manganese that is good for your bones, liver, kidneys and pancreas.


Boil, sauté, bake, roast, grill and fry, but eat mushrooms cooked as it releases muscle building potassium. Mushrooms are also rich in vitamin B, especially B2. White mushrooms are excellent for preventing prostate cancer and also help in weight loss as they are also low in calories.

Red Peppers

Red peppers are better eaten raw as they are high in vitamin C content. Vitamin C content breaks down when peppers are cooked over 370 degrees, whether grilled, fried or boiled.


Spinach is an excellent source of iron and calcium also magnesium. Spinach can be eaten raw but steaming or cooking them makes it easier for our bodies to absorb the calcium in it. Calcium is essential for healthy bones and teeth. Steaming is however much preferred, as compared to cooking because this way it retains more nutrients, which It otherwise loses due to overcooking.


Cook your tomatoes. Tomatoes are surprisingly an excellent way to fighting cancer as they are rich in Lycopene; an antioxidant with known anticancer properties. Cooking helps your body to absorb Lycopene more effectively. Lycopene helps asthma patients and is also known to help your eyes by delaying cataracts. It lowers your blood pressure and has the significant impact on your skin.


Garlic is better eaten raw Garlic is known to help in skin allergies, digestion and also relaxes your blood vessels, preventing a heart attack. Cooking garlic would reduce these nutritional qualities, so it is better to add them to your food when serving it or towards the end of your cooking.

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments