Raw vs Cooked Vegetables: Which Is Better For You?

We’ve all been told to – “Eat your veggies!” Afterall, over time, diets that are rich in vegetables are associated with a reduced risk of chronic disease (1), when combined with grass-fed, pasture-raised meats and healthy fats. Including a wide variety of vegetables in your diet is vital for promoting optimal health. However, the question remains: which is healthier — raw vs cooked vegetables? 

The answer may surprise you! Whether cooked vegetables or raw vegetables are best actually depends on the type of vegetable. Before I discuss the benefits of raw vs cooked vegetables, I’ll let you in on something I’ve been sharing with my community for years. The easiest way to get your vegetables is with my Organic Greens and Organic Reds powder. 

Support detoxification and immune health with Organic Greens. It offers vegetables such as spinach, broccoli sprouts, and kale in a convenient powder form. Enjoy the mighty antioxidant powers of berries with my Organic Reds. Both can be used to make a delicious and nutritious smoothie. Getting in your daily veggies and fruits doesn’t have to be difficult — just scoop, mix, and sip!

In this article, I’ll cover the nutritional differences between raw and cooked vegetables, which vegetables to eat raw or cooked, and how to cook vegetables for optimal health. Let’s explore the truth about raw vs cooked vegetables!

Raw Vegetables vs. Cooked Vegetables: Nutritional Differences

Your body breaks down and absorbs nutrients differently depending on whether you eat raw vs cooked vegetables. Cooked vegetables have a different nutrient quantity and quality than raw vegetables. This is because heating them alters their chemical composition. (2) That can be a good thing!

Several types of nutrients found in raw vegetables are affected by the cooking process.

Minerals

Minerals such as potassium, calcium, and iron are found in many raw vegetables. By breaking down the vegetable fibers with heat, the nutrients are more readily available and easily absorbed by your body.

Fat- Soluble Vitamins and Nutrients

This type of nutrient seeks out fat deposits in the body so that you can retain them for later use. Fat-soluble vitamins including vitamins A, D, E, and K are less likely to be destroyed by the cooking process of raw vegetables.

Water Soluble Vitamins and Nutrients

Water-soluble vitamins, including vitamins B and C, and antioxidants are absorbed through cell walls and diffuse throughout the bloodstream. Raw vegetables with water-soluble nutrients are more susceptible to heat damage. The higher the heat, the more quickly they degrade.

Which is Better: Raw vs Cooked Vegetables?

When looking at raw vs cooked vegetables, raw options tend to provide higher levels of folate and water-soluble vitamins like vitamin C. These help protect the body against oxidative stress. Raw vegetables can also guard against neurodegenerative diseases, chronic inflammatory diseases, and some forms of depression.

Yet the nutrients in cooked vegetables are actually easier to digest and absorb. The softened fibers of cooked vegetables lead to the release of vitamins E and K and better mineral absorption.

The skin protects the vegetable’s nutrients during the cooking process. So, if you cook a vegetable that has edible skin, such as zucchini, don’t peel it. Just wash it thoroughly.

So, which veggies should you eat raw, and which ones are better cooked? The truth is some vegetables give you more nutrients when eaten fresh, while others pack an even bigger nutritional punch when cooked. Let’s break it down!

10 Vegetables To Eat Raw vs Cooked

Want more nutrients from your veggies? When it comes to raw vs cooked vegetables, some thrive when eaten fresh, while others become more nutritious with heat. It’s all in how you prepare them! Here’s the scoop on whether or not to cook 10 popular vegetables. 

Asparagus

This vegetable is loaded with antioxidants such as lycopene. When heated with a source of fat, the lycopene molecules become easier for your body to absorb into your bloodstream. (3) This is a great cooked vegetable!

Broccoli

If you want to get the most broccoli has to offer, eat this as a raw vegetable. Broccoli’s nutritional value and water-soluble vitamin content significantly decrease when this raw vegetable is exposed to heat and water.

However, some people are susceptible to the effects of goitrogenic compounds in raw broccoli. We’re talking gas and bloating - no good! (4) In this case, it’s better to cook your broccoli (and any other cruciferous vegetables, including Brussels sprouts). Steam it for 5 to 7 minutes to limit direct contact with water and heat.

Carrots

Raw carrots have more vitamin C. However, when you cook them, your body absorbs way more beta-carotene. This important nutrient turns into vitamin A, which helps keep your immune system strong and supports healthy skin and mucus membranes. Since carrots are one of the best sources of beta-carotene, cooking them is the way to go if you want to get the most out of this nutrient-packed veggie!

Cauliflower

Similar to broccoli, cauliflower offers you far greater amounts of vitamins when it’s a raw vegetable. It contains protein and water-soluble vitamins such as C and B1, which all break down under high heat. Like broccoli, cauliflower has goitrogenic compounds so, for those of you who are concerned, opt for it as a cooked vegetable.

Kale

For most people, this leafy green is best eaten as a raw vegetable. It’s packed with B vitamins and minerals, and one chopped cup of this nutritional powerhouse has about 80 mg of vitamin C. That’s more than the minimum daily recommended value for adults. However, If you’re concerned about goitrogens, eat this cruciferous green as a cooked vegetable rather than a raw vegetable.

Onion

You can reap the most benefits from onions by eating them as a raw vegetable. Onions are full of B vitamins that support metabolism and contribute to the body’s ability to produce energy. They also contain the sulfur compounds necessary for protein synthesis and glutathione production.

Mushroom

These little gems contain potassium, niacin, zinc, and magnesium. Eating mushrooms as a cooked vegetable can make these nutrients more bioavailable. One cup of cooked white mushrooms has about twice as much of these nutrients as a cup of raw.

Spinach

Leafy greens will benefit your body whether you eat them as raw or cooked vegetables. However, you absorb the abundant minerals such as calcium, iron, and beta-carotene in spinach better when it’s a cooked vegetable. So, if you’re on the fence between raw vs cooked spinach, I’d advise opting for cooked.

Sweet Potato

Always enjoy sweet potatoes as cooked vegetables! In addition to being delicious, sweet potatoes are full of beta carotene and potassium, and they have a fiber-rich skin.

Zucchini or Summer Squash

As long as you keep the skin on, these versatile vegetables are best served as cooked vegetables. Cooked zucchini and summer squash with the skin on provides your body with vitamin A, fiber, and beta carotene.

Ultimately, a diet including both raw vegetables and cooked vegetables provides the most well-rounded supply of vitamins and minerals than any raw food diet. More options mean more variety! Your body needs a variety of nutrients from foods of all types, including raw vegetables and cooked vegetables.

Now that you know whether to cook a particular vegetable or not, let’s explore the best ways to prepare them. There are quite a few options!

How To Cook Vegetables for Optimal Health

No matter where you stand on the raw vs cooked vegetables debate, these tips will help you maximize their nutrients and flavor. Read on for some of my top tips for getting the most out of any raw or cooked vegetable you choose.

Cook Vegetables Quickly

As a general rule, the less time you expose a vegetable to heat, the more nutrients it keeps. Additionally, when you expose less surface area to heat, you lose less nutrients.  So prepare raw vegetables by cutting them into larger chunks until they are al dente, not mushy. Cooking vegetables in the microwave retains one of the highest levels of vitamins. However, I don’t recommend using the microwave unless you are really in a bind for time.

Air Fry

Direct contact with a heat source is one of the ways raw vegetables lose their nutrients during cooking. Nevertheless, because the fryer’s basket keeps the vegetables protected from the heat source, they can retain a high percentage of their nutrients.

Steam

Many cooking methods cause significant losses of chlorophyll, vitamin C, and even protein. Steaming separates vegetables from the direct source of heat and limits contact for optimum nutrient retention. This is one of the very best ways to enjoy cooked vegetables, as between 50 and 90 percent of nutrients can be retained.

Sauté

While it’s generally best to avoid frying your vegetables, sautéeing in a healthy fat such as olive oil is a good way to retain the nutrients and texture of your cooked vegetables. Just be sure to make it quick and cook until they are just crisp-tender. Feel free to add garlic or spices for extra flavor.

Pressure Cook

Pressure cooking is the top-rated method for cooked vegetables in terms of nutrition retention. In fact, cooked vegetables via pressure cooking retain 90 to 95 percent of their nutrients. Because the steam (and heat) can’t escape, the vegetables can cook quickly at a lower temperature than other methods.

Other Methods for Preparing Vegetables for the Best Nutritive Value

Sauces

If you do prefer boiled vegetables, save the water! Nutrients such as beta carotene will seep into the water, which you can use to make a sauce for your meal or freeze for later use in soups and gravies.

Salads

Get creative using more nutrient-dense, raw vegetables. If a typical green salad bores you, use raw vegetables such as chopped broccoli, kale, and onion. Clean them thoroughly and toss them with olive oil for a delicious side dish.

Smoothies

You can easily include raw vegetables such as spinach or kale in a smoothie. Try using leftover roasted veggies, as long as you seasoned them only with salt and pepper. You won’t even know the mild-tasting vegetables are there!

When Should I Eat Raw vs Cooked Vegetables?

The best way to eat vegetables, whether you opt for cooked vegetables or raw vegetables, is with every meal. Then, optimize your nutrient intake with the help of supplements such as Organic Greens, Organic Reds, and Liposomal Vitamin C.

I created Organic Greens as a nutrient-dense greens powder made with 100% USDA-certified organic veggies. It’s rich in the superfoods and phytonutrients that are missing in our modern diets and contains alkaline greens to support detoxification and deliver a boost of antioxidants. When you can’t have raw vegetables or cooked vegetables, or when you simply want to boost your intake, my Organic Greens is an excellent choice.

Additionally, I formulated my Liposomal Vitamin C for optimal bioavailability. This is so important because vitamin C is a powerful antioxidant that facilitates an optimal immune response. Vitamin C supports healthy vascular integrity, circulation, and balanced blood pressure. It even boosts collagen production for healthy hair, skin, nails, and gut cell walls.

So when you’re not getting enough of this important vitamin from your cooked vegetables or raw vegetables, Liposomal Vitamin C is the optimal way to ensure you reap all of this vitamin’s benefits.

Is a Choice Between Vegetables Necessary?

You don’t have to pick sides in the raw vs cooked vegetables debate—both have unique benefits! For a balanced diet, include a mix of both. You'll get the full range of nutrients this way. Cooked or raw, vegetables only benefit you if you actually eat them! So select the varieties and cooking methods that you like the most. If, however, you are dealing with a leaky gut then you might want to stick with cooked vegetables for some time. The reason is raw vegetables can be harder to digest. 

The Final Word on Raw vs Cooked Vegetables

When all is said and done, the best vegetables are the ones you actually eat! Whether raw or cooked, they each bring unique benefits to the table. Some nutrients shine in their raw state, while others become more bioavailable through cooking. The key? Variety!

The fact is, getting enough vegetables every day isn’t easy for most. That’s why I created Organic Greens and Organic Reds. They both offer an easy and convenient way to boost your daily nutrient intake. Organic Greens packs a powerful punch with detoxifying spinach, broccoli sprouts, and kale. Meanwhile, Organic Reds brings the antioxidant power of berries to your daily routine. 

Cooking can sometimes zap the vitamin C from your veggies, but don’t worry—my Liposomal Vitamin C has you covered. It delivers the immune and collagen support your body needs for glowing skin and overall wellness!

So don’t stress about how you eat your veggies—just enjoy them and fuel your body with the nutrients it needs! Go ahead—steam, sauté, blend, or crunch away! Your body will thank you.