Vegetables increase in nutrition when cooked.

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

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

Mel Wakeman, nutritionist 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 often binds particularly tightly to minerals, making them harder for the body to use.

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

According to Mrs. Wakeman, cookingtomatoincreases the lycopene content of the fruit, which has been shown to reduce the risk of prostate cancer in men. However, Ms Wakeman advises against eating tomatoes exclusively in their cooked form, as heating destroys other vitamins, such as vitamin C. So eating both raw and cooked tomatoes will provide the optimal health benefits.

Spinachare rich in oxalates, which bind valuable minerals like iron and calcium in this vegetable. Both fiber and oxalates make iron particularly difficult to absorb, and we may only get about 5% of our iron content from many dark, leafy green vegetables.

Cooking spinach is helpful, but may not make a huge difference, says Wakeman, as it only reduces the oxalate content of the vegetable by about 15%. However, it is important not to overcook spinach to avoid losing other nutrients.

CarrotCarrots are rich in carotenoids, which give them their vibrant orange colour. Cooking carrots can increase their carotenoid content, which can be beneficial as they contain powerful antioxidant properties. However, Wakeman's advice when preparing carrots is to not overcook them. "Microwaving or steaming carrots often retains more nutrients than boiling," she suggests. "Eat both raw and cooked carrots for best results."

According to Ms. Wakeman, cookingasparaguscan 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 fighting the risks of heart disease and cancer.

Formushroom, a food that contains moderate amounts of vitamins and minerals, cooking can improve their nutritional value. However, because mushrooms absorb oil like a sponge, Wakeman recommends people pay attention to the amount of fat they use when cooking them.

According to Vietnamnet