The process of cooking certain vegetables can make important nutrients more accessible and in turn make them easier to absorb by the body. Here are a few.
- Spinach– contains a high amount of oxalic acid. Oxalic acid can hinder the absorption of calcium and iron. The process of cooking can break down this acid and make the nutrients more accessible.
- Asparagus– a study in The Journal of Molecular Sciences reported that cooking asparagus raised the availability of cancer fighting antioxidants by at least 16%.
- Mushrooms– The Department of Agriculture’s nutrient data base reported that cooking mushrooms doubled the amount of potassium, niacin, zinc and magnesium availability. Cooking may also destroy any toxins that may be present.
- Carrots– According to a study reported by the Journal of Food Chemistry, cooking carrots increases the release of the carotenoids (orange pigment). This pigment is important, especially in children, for eye health.
- Tomatoes– Lycopene is important for heart health as well as for urinary tract health. Cooking tomatoes increases the release of this phytochemical by 35%.