Vegetables become more nutritious when cooked.

Experts have long advised that eating raw fruits and vegetables is better because they contain more nutrients than when they have been heated. However, in reality, this is not entirely true, as some fruits and vegetables release more nutrients for our bodies to absorb after cooking.

According to nutrition experts, tomatoes, spinach, carrots, asparagus, and mushrooms are five vegetables that are much better for us if consumed in cooked form.

Mel Wakeman, a registered dietitian and senior lecturer in physiology at the University of Birmingham (UK), explains: "Many nutrients found in plants are often more difficult to absorb directly in the gut than those from animal sources. The fiber in plants tends to bind particularly tightly to minerals, making it harder for the body to utilize them."

Cooking or processing with heat can help break down fiber and thus release some minerals for absorption. This process also often increases the content of phytochemicals in vegetables, which may provide additional non-nutrition benefits to our health.

According to Ms. Wakeman, cookingtomatoThis increases the amount of lycopene in the fruit – which has been shown to reduce the risk of prostate cancer in men. However, Ms. Wakeman advises people not to only eat tomatoes in their cooked form, as heating destroys other vitamins, such as vitamin C. Therefore, eating both raw and cooked tomatoes will provide optimal health benefits.

SpinachThese vegetables are very rich in oxalates, substances that bind valuable minerals like iron and calcium. Both fiber and oxalates make iron particularly difficult to absorb, and we may only get about 5% of the iron content from many dark, leafy green vegetables.

Ms. Wakeman said that cooking spinach is beneficial, but it may not make a huge difference as it only reduces the oxalate content by about 15%. However, it's important not to overcook spinach to avoid losing other nutrients.

CarrotCarrots are very rich in carotenoids, the substance that gives them their vibrant orange color. Cooking carrots can increase their carotenoid content, potentially offering many benefits as they possess powerful antioxidant properties. However, Ms. Wakeman advises against overcooking carrots. She suggests: "Microwave or steaming often helps retain more of the nutrients in carrots than boiling. Eat both raw and cooked carrots for the best results."

According to Ms. Wakeman, cookingasparagusThis can help increase their nutritional properties as well as their polyphenol content. Meanwhile, polyphenols, which are also found in green tea, red wine, and chocolate, possess powerful antioxidant properties and are useful in combating the risks of heart disease and cancer.

FormushroomMushrooms, a food type containing moderate amounts of vitamins and minerals, can have their nutritional value enhanced by cooking. However, because mushrooms absorb oil as readily as sponges, Ms. Wakeman recommends paying attention to the amount of fat used when cooking them.

According to Vietnamnet