Cooked vs Raw Vegetables: Info on Bio Availability

By Nmami Agarwal     26-Mar 2019

Cooked vs Raw Vegetables: Info on Bio Availability

A vegetable if cooked or eaten raw makes a huge difference in its nutritional quality. Some may provide better nutritional benefits if cooked while others may work better if eaten raw.

In order to grab most of the nutrients from the vegetables you eat, the way you prepare them must be overlooked.

Cooking some vegetables may decrease the nutrient content in them. For instance, B vitamins and vitamin C are generally lost while boiling vegetables.

Cooking vegetables can also help absorb some of the nutrients better as they make the cell walls less rigid which also help in digesting them better.

Following are some of the vegetables which should be eaten raw or either cooked to retain better amounts of nutrients.


  • Spinach is one of the healthiest green leafy vegetable containing fibers, folic acid, iron, magnesium, calcium, and vitamin C.
  • It should be eaten cooked because it helps in the absorption of more calcium, iron and magnesium.


  • Carrots are a good source of fibers, potassium, biotin and other essential vitamins and minerals.
  • Instead of raw, eat cooked carrots as it contains more of the antioxidant called beta carotene which when converted into vitamin A improves bone and eye health.


  • Tomatoes are a good source of fibers and are generally eaten raw in most of the salads.
  • Tomatoes must be eaten cooked as it increases the amount of lycopene which is known to reduce heart diseases and cancer.


  • Broccoli is a great source of digestible fibers and amazing nutrients.
  • It should be eaten raw as cooking reduces Glucosinolate, a nutrient which helps fighting cancer.
  • Boiling also deactivates myrosinase, an enzyme present in broccoli that helps cleansing carcinogens from the liver.


  • Garlic is highly nutritious but should be eaten raw.
  • Cooking reduces the amount of health-promoting allicin present in garlic.
  • Garlic is known to lower blood pressure levels, cholesterol levels which help in reducing heart risks.


Over to you

Knowledge about these common vegetables and how to inculcate them in your diet is totally significant. Always opt for ways to absorb most of the nutrients from the vegetables and coming a step closer to a better and healthy lifestyle!


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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Nmami Life - Diet & Nutrition
Myth of the Day
Your safe bet- consult a nutritionist!
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