The way we prepare food significantly affects the nutrients we absorb from vegetables. While some are best eaten raw, others should be cooked to maximize their health benefits.

According to Dr. Zhang Shiheng (Taiwan, China), many people believe that consuming raw vegetables or juicing them preserves the most nutrients. However, this isn’t always the case. In reality, some vegetables release more potent cancer-fighting compounds when cooked, allowing the body to absorb nutrients more effectively.

Below are 4 common vegetables that many prefer to eat raw, but are actually more nutritious and better at preventing cancer when cooked:

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1. Carrots 🥕

Carrots are famous for their high levels of phytochemicals, particularly luteolin, which promotes cancer cell apoptosis, and falcarinol, which inhibits their growth. Additionally, carrots contain over 600 types of carotenoids, including lutein and β-carotene, which provide antioxidant, anti-inflammatory, and eye-protective benefits.

Many believe that eating raw carrots preserves vitamin C, but Dr. Zhang explains that cooking whole carrots with the skin on helps retain their phytochemicals and makes them easier to absorb. A study found that cooking whole carrots increases carotenoid retention by 25% compared to chopping them before cooking. Since carotenoids are fat-soluble nutrients, pairing cooked carrots with olive oil enhances absorption.

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2. Asparagus 🌿

Asparagus is rich in polyphenols, particularly ferulic acid, a powerful antioxidant that inhibits cancer cell division and can even induce their death.

Many people enjoy raw asparagus in salads, assuming this preserves its polyphenol content. However, lightly cooking asparagus (such as steaming or stir-frying at low heat) releases more ferulic acid, enhancing its antioxidant and cancer-prevention properties. Heat breaks down cell structures, allowing nutrients to be absorbed more efficiently.

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3. Spinach 🥬

Spinach is loaded with iron, calcium, and vitamin K, all essential for bone and blood health. However, raw spinach contains high levels of oxalic acid, an antinutrient that blocks calcium and iron absorption and may even contribute to kidney stones if consumed excessively.

Many people experience bloating or digestive discomfort after eating raw spinach in salads.

Dr. Zhang recommends blanching or steaming spinach before eating. Heat neutralizes oxalic acid, allowing the body to better absorb iron and calcium. A 2023 UK study found that regularly consuming cooked spinach can reduce the risk of colorectal cancer by up to 10%, especially in men.

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4. Kale 🥗

Kale is packed with vitamins A, C, and K, along with potent antioxidants like quercetin and kaempferol, which help prevent cancer and protect cells from free radical damage.

Many people prefer eating raw kale in green smoothies or salads to maximize water-soluble vitamins.

However, Dr. Zhang warns that raw kale contains high levels of goitrogens, compounds that can interfere with thyroid function if consumed excessively. Cooking kale helps neutralize goitrogens, reducing the risk of thyroid issues. Additionally, light steaming or stir-frying releases more antioxidants, enhancing its cancer-fighting properties.

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Conclusion

While some vegetables are best eaten raw, others become more nutritious and beneficial when cooked. Cooking methods like steaming, blanching, or stir-frying at low heat can unlock powerful antioxidants and improve nutrient absorption.

If you want to maximize your nutrient intake and cancer-prevention benefits, consider cooking these four vegetables rather than consuming them raw! 💚🥦🔥