Vegetable, or whole plant foods, have many health benefits. They are often low in sodium, sugar, and saturated fat, nutrients that have been linked to chronic disease. They are also a good source of beneficial nutrients, fiber. And antioxidants that help fight inflammation and reduce the risk of disease.

In addition, avoiding high heat in cooking can also help reduce the intake of certain substances that may affect health. However, choosing to eat raw vegetables instead of cooked vegetables may also have disadvantages.

How does cooking affect vegetables?

Cooking has several beneficial effects on vegetables, including increasing their nutrient absorption and allowing the body to better absorb nutrients.

Fiber: 

Cooking vegetables and fruits helps them to be more easily digested. This is because heat reduces the amount of insoluble fiber that is difficult to digest. Especially for people with digestive problems such as irritable bowel syndrome. Beans and some grains are easier to digest when cooked because heat reduces the effects of substances in these foods that inhibit digestion.

Vitamins, Minerals, and Antioxidants: 

Boiling reduces some water-soluble vitamins, such as vitamin C and B vitamins, but does not affect fat-soluble vitamins, such as A, D, and E. For example, ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี cooked carrots are higher in beta-carotene than fresh carrots. Also, cooking cabbage, kale, and tomatoes helps the body absorb nutrients more easily.

Oxalate: Oxalate 

is a compound found in vegetables, such as dark green leafy vegetables and beets, that has calcium-binding properties and may contribute to kidney stone formation. Cooking reduces the absorption of oxalate, making it a good choice for those looking to prevent kidney stones.

Enzymes: 

Enzymes are proteins that help break down nutrients and make them easier to digest. Cooking can destroy some of the enzymes in fruits and vegetables, but your body can make enough of these enzymes to aid digestion, without the need for additional plant-based enzymes.

Additional benefits of cooking fruits and vegetables

Cooking vegetables not only improves nutrient absorption, but also improves taste and texture, makes them easier to digest, and reduces the risk of food-borne illnesses, as follows:

• Enhanced flavor and texture: At certain temperatures, fruits and vegetables can become sweeter in flavor and crisper in texture due to the caramelization, or browning, process that makes them more palatable and may make you want to eat more of them.
• Easier to digest: Heat increases moisture and changes the texture, making it easier to chew and more physically digestible.
• Reduce your risk of getting sick: Eating cooked fruits and vegetables reduces your risk of contamination from heat-resistant bacteria.

Conclusion: Both raw and cooked vegetables provide similar nutritional value, depending on the type of vegetable and the type of vegetable consumption that is most suitable for the consumer.