Zee Media Bureau/Udita Madan
New Delhi: It has been emphasised time and again how we should always eat vegetables in their raw form, since they retain their nutrients that way and how cooking them would drain them of their nutrient value.
However, there are a few vegetables that provide more nutrition to us when cooked instead of being consumed raw.
According to an article published in the Journal of Agricultural and Food Chemistry, “many protective compounds are enhanced when vegetables are cooked.”
Below we introduce you to three such vegetables that retain their nutrient value when cooked.
Tomatoes are actually considered fruits, however, they are considered vegetables if used for the purpose of cooking. They are a rich source of Vitamin C and lycopene. A study found that steaming or boiling tomatoes is the preferred method of cooking to enhance its nutrient values for optimal nutrition.
The leafy green veggie is full of antioxidants as well as phytochemicals carotenoids, polyphenols, and glucosinolates. Because of its anti-cancer properties, broccoli is also considered a superfood. Once heated, broccoli promotes the release of carotenoids. Carotenoids are “protein complexes, leading to better extractability and higher concentrations in cooked samples.”
Often consumed raw as a pary of delicious salads, carrots are a rich source of beta-carotene, fiber, and numerous vitamins and minerals. High concentrations of vitamin A and beta-carotene in the vegetable provide antioxidant health benefits. Cooking carrots, as per a study, increases its carotenoids.