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Does Cooking Vegetables Increase

Their Nutrient Value?
How Heat Releases Trapped Nutrients

By Darla Leal | Reviewed by Richard N. Fogoros, MD

Updated December 07, 2017

Eating vegetables is an important part of a healthy diet. Athletes and fitness enthusiasts
understand them as a valuable source of phytochemicals. These chemical compounds
provide antioxidant properties, according to chronic research. Antioxidants are powerful
substances stabilizing free radicals (cell-destroying atoms) in our body and helpful in disease
prevention. Because of this benefit, consuming vegetables is linked to decreased incidence
of cancer, heart disease, and degenerative illness.

Cooking Can Enhance Nutrient Value

It has been said eating raw vegetables
provides the best nutrients. While this
may be the case for most veggies,
cooking actually increases nutrient value
in some vegetables. There appears to
be positive and negative feedback in
current research on how veggies are
prepared. According to an article
published in The Journal of Agricultural
Paperclip Images/Stocksy United and Food Chemistry, antioxidants are
enhanced when some vegetables are
cooked.

Several vegetables are actually shown to have improved nutrient value when cooked. It
appears beneficial phytochemicals are trapped in the cell wall without applying a heating
method. So while eating vegetables is good and recommended for improved health, cooking
appears to make some even more nutritious. Below are just a few vegetables that benefit
from being cooked:

Tomatoes

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Broccoli
Carrots
Pumpkin (includes other winter squash)

Asparagus
Mushrooms

Tomatoes
Tomatoes are scientifically labeled a
fruit, but for cooking purposes, they are
referred to as a vegetable. They’re
nutrient-dense and a rich source of
vitamin C and lycopene. Lycopene is the
phytochemical giving the tomato its red
hue along with significant antioxidant
properties.

The Journal of Agricultural and Food

Chemistry published a study on the
Yin Jiang / EyeEm / Getty Images nutritional benefits of cooking tomatoes.
Several cooking trials were conducted
heating raw tomatoes to 88 degrees Celsius for two, 15, and 30 minutes. Vitamin C and
lycopene values were measured at each interval. Research results indicated a significant
drop in vitamin C but in contrast, a substantial increase in lycopene.

Steaming or boiling tomatoes is the preferred method of cooking to bring out more lycopene
for optimal nutrition. Research indicates lycopene reduces the risk of cancer, improves heart
health, and enhances neurological response.

Broccoli
Broccoli is a cruciferous vegetable with
superior antioxidant properties.
Research has indicated broccoli
contains phytochemicals, carotenoids,
polyphenols, and glucosinolates. It’s also
a rich source of lutein and tocopherol.
These chemical compounds are shown
to decrease cancer by reducing
Edelweiss Spykerman / EyeEm / Getty Images
inflammation in our blood vessels.

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Broccoli is well-known as a detox vegetable and superfood.

The International Journal of Food Sciences and Nutrition published an article on how cooking
broccoli affects nutrient value. It was determined various heating methods reduced the
nutrient levels of five glucosinolate antioxidant compounds. At the same time, significant
increases in lutein, carotene, and tocopherols were reported cooking broccoli. In fact, longer
heating time extracted even more.

According to research published in The Journal of Agricultural and Food Chemistry, cooking
broccoli promotes the release of carotenoids. Carotenoids are bioactive compounds shown to
have numerous health benefits when consumed. Cooking was shown to increase these
levels enhancing the nutrient value in broccoli even more. Broccoli is said to supply the
largest amount of carotenoids in the American diet than any other similar vegetable.

Steaming and boiling broccoli are the preferred methods of cooking to enhance carotenoids
like lutein and phytoene. Studies show phytoene reduces the risk of prostate cancer,
improves heart health, and reduces inflammation in our blood vessels.

Carrots
Carrots are a popular root vegetable.
They are a rich source of beta-carotene,
fiber, and numerous vitamins and
minerals. Carrots provide antioxidant
health benefits attributed mostly to high
concentrations of vitamin A and beta-
carotene.

Research published in The Journal of

Agricultural and Food Chemistry
Alexandra Ribeiro / EyeEm / Getty Images examined different cooking methods on
the nutrient value of carrots. Antioxidant
samples were measured after boiling, steaming, and frying. Carotenoids, polyphenols,
glucosinolates, and ascorbic acid (vitamin C) were analyzed after cooking the carrots.

Research results indicated boiling carrots increased all carotenoids (antioxidants) by 14

percent. The other cooking methods caused a decrease in antioxidant value with frying
reflecting the worst decline. Total antioxidant capacities (TAC) were compared during the
cooking trial. Results were similar to prior research showing a significant increase of carrot
TAC when heated to 130 degrees Celsius for 20 minutes.

Boiling carrots retained the most vitamin C and carotenoids. It’s suggested to use the best
cooking method for carrots and all vegetables to preserve or improve nutritional and
antioxidant qualities.

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Pumpkin
Pumpkins belong to the Cucurbita
family and you may be surprised to
discover they’re a fruit. Because they
lack sweetness and more savory,
pumpkins have been labeled vegetables
for culinary purposes. Pumpkins are also
related to winter squash, cucumbers,
and cantaloupes.

According to research, pumpkins are an

Kristin Lee / Getty Images excellent source of antioxidants and
fiber. Cooking is said to release
compounds like lycopene and carotenoids making them easier to absorb. Pumpkins also
contain numerous vitamins and minerals and considered a heart-healthy food.

The health benefits of consuming cooked pumpkin include reducing the risk of certain
cancers, managing diabetes, reducing hypertension, and improved eye health. Cooked
pumpkin seeds are also a healthy snack alternative and a rich source of nutrients.

Asparagus
Asparagus is considered one of the most
nutritionally balanced vegetables. It
contains numerous vitamins, minerals,
and powerful antioxidants. It does
contain a tough outer lining. Cooking
helps break down the thick cell walls for
better absorption of essential nutrients.

Asparagus is considered a heart-healthy

food being high in folate. Folate also
Paul Strowger / Getty Images helps maintain our blood cells, especially
bone marrow, and promotes healthy
growth and development. It’s also a rich source of vitamin A, vitamin E, vitamin K,
magnesium, niacin, and other important nutrients.

The strong antioxidant properties found in cooked asparagus are shown to protect our cells,
tissue, and organs by reducing oxidative damage. Asparagus is also high in fiber

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recommended for weight loss and a healthy diet.

Mushrooms
Mushrooms are classified as vegetables
but they’re actually fungi. Fungi are a
large class of organisms including
yeasts, molds, and mushrooms. That
may not sound very appetizing or even
nutritious but there are edible classes of
mushrooms. The most common edible
mushrooms include the white button,
crimini, and portabella varieties.
Westend61 / Getty Images Research indicates nutrients are
comparable between cooked and raw
mushrooms, but fiber is increased when they’re cooked. The cooking process shrinks down
the mushrooms allowing for consumption of more per serving, increasing your fiber intake.
Proper fiber intake is shown to help with weight loss and weight management.

Mushrooms are a rich source of quality plant protein, vitamins, minerals, and antioxidants.
According to research published in The Journal of Nutrition, mushrooms are suggested to
help with reducing the risk of chronic diseases, including cancer.

A Word From Verywell

Vegetables are an essential part of our daily nutrition. Cooking may enhance the nutrient
value of some veggies allowing for better absorption of nutrients and antioxidants.
Regardless of whether you eat them raw or cooked, the health benefits of eating a wide
variety of vegetables are shown to significantly improve your health.

Sources:

Dewanto V et al. Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total
Antioxidant Activity. Journal of Agriculture and Food Chemistry. 2002.

Hwang ES et al. Effects of various heating methods on glucosinolate, carotenoid and tocopherol
concentrations in broccoli. International Journal of Food Sciences and Nutrition. 2013.

Joanne L. Slavin et al. Health Benefits of Fruits and Vegetables. Journal of Advances in Nutrition. 2012.

Miglio C et al. Effects of Different Cooking Methods on Nutritional and Physicochemical Characteristics of
Selected Vegetables. Journal of Agriculture and Food Chemistry. 2008.

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