It is always said to eat vegetables raw so that more nutrients reach your body. Maybe this is true for most vegetables, but there are some vegetables that cooking increases their nutritional value.
For cooking most vegetables, the recommendations are to steam or cook them with fats such as flax oil, olive oil, etc. Adding healthy fats to these vegetables multiplies the absorption of vitamins and minerals in the body. Controls blood sugar effectively. While its fried consumption has a completely opposite effect on blood sugar and is not recommended in any way.
Tomatoes: If you want to benefit from the properties of lycopene in tomatoes, which is an antioxidant Oxidant has anti-inflammatory properties, use it, cook it. When you eat raw tomatoes, you only get 4% of lycopene. Lycopene found in cooked tomatoes is easily absorbed by the body.
Carrots: Levels of beta-carotene, which is a type of antioxidant and turns into vitamin A in the body, are few in cooked carrots. Spinach: The volume of spinach decreases when cooked and you can eat more of it. Spinach also contains folic acid, which helps strengthen the nervous system. The folic acid level of spinach is preserved more by cooking this vegetable.
Asparagus: If you want to get more fiber through the consumption of this vegetable, cook it. Much like tomatoes, asparagus has thick cell walls that must be broken down by heat. In this case, all its healthy nutrients are absorbed by the body.
Pumpkin: The absorption of antioxidants and beta-carotene in pumpkin increases when it is cooked.
Broccoli: Broccoli is a member of the cabbage family and its antioxidant properties are very well known. Broccoli is also a rich source of lutein and tocopherol. These chemical compounds reduce the risk of cancer by reducing inflammation in the body's blood vessels. The best way to cook broccoli is to boil and steam it, which enhances its carotenoid, lutein and phytoene properties.