Are cooked veggies less nutritious?

Kind of. Let us explain.

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Today's Ingredients Eating vegetables on a daily basis is a fundamental part of a balanced diet. And you've probably noticed that many vegetables taste better when they've been cooked in some way. But by heating up your vegetables, are you accidentally "wasting" precious nutrients that would have been preserved if they were raw? Is the healthiest move to leave the stovetop off and take up raw veggies for good? Jessica Sandoz, a registered dietitian at Healthline, is here with some sage advice. (Spoiler: Raw isn't always better.)   • Food to enjoy: 4 ways to turn a can of tuna into a culinary masterpiece   • News to know: Eating this much protein can be bad for your heart   • Exercises to try: 10 cardio exercises to keep your heart, lungs, and circulatory system healthy Eat up, Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik February 29, 2024 • 2 min read Let's Ask the Dietitian Q: How does cooking vegetables affect their nutritional value? A: The short answer is that heat decreases the potency of some nutrients and increases the potency and availability of others. Cooking time has the biggest impact on nutrient retention. So very generally speaking, the shorter the cooking time, the more nutrients you'll preserve. The best options for retaining more nutrients are: microwave steaming stovetop steaming quick sauteing However, some nutrients actually increase with cooking, including lycopene, a powerful antioxidant found in red fruit and veggies, like tomatoes. Cooking vegetables also breaks down certain compounds, so our digestive systems don't have to do as much work. Pro tip: Some water-soluble nutrients are lost when boiling veggies. However, if you incorporate the cooking liquid into another component of the dish, you'll get those nutrients back (think soups and stews). While some nutrients may be lost in the cooking process, eating vegetables, cooked in ANY manner, is still better than eating no vegetables. If making your veggies delicious by cooking them will help you eat more of them, then don't hesitate to throw them in the pan. Jessica Sandoz, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) Kitchen Kit Blend better       Vitamix 5200 Blender The biggest mistake I made last year was buying a Ninja blender instead of this Vitamix. My Ninja gets the job done fine, but cleaning the blades makes my life flash before my eyes every time! This Vitamix has a self-cleaning setting, so you never have to worry about an unexpected trip to the ER. With 10 speeds and a 7-year warranty, it really is worth the extra investment. SHOP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       Presented by   Check Yourself Stay on top of your heart health According to the Centers for Disease Control and Prevention (CDC), around 47% of people in the United States have at least one risk factor for heart disease. Having high levels of LDL cholesterol (or "bad" cholesterol) and low levels of HDL increases your risk of heart disease, but there's a lesser-known factor you should be aware of: lipoprotein(a), or Lp(a), which is mostly influenced by your genetics and not by lifestyle factors. High levels of Lp(a) in your blood can increase the likelihood of plaques or blood clots forming in your arteries. LetsGetChecked's testing and treatment options can help you understand your Lp(a) levels and gain valuable insights into your heart health so that you can spot potential cardiovascular risks early and proactively come up with a treatment plan. Use the code 25HEALTHLINE to save 25% on your order. LEARN MORE     Advertisement Stay on Top of Your Heart Health with LetsGetChecked Check your cholesterol levels with home sample collection testing. Use 25HEALTHLINE to save 25%. SHOP NOW       the takeout What we're digesting 💊 Can weight loss drugs help lower depression and anxiety risk? A new report suggests yes. But why would that be? 🤸 The best home gym equipment you can get in 2024. All these products went through Healthline's rigorous vetting process! 🥬 The 6 best foods for managing chronic inflammation. Yes, your diet matters when it comes to inflammation. 🥚 16 egg substitutes for recipes of all kinds. Whether you don't eat eggs or just don't have any left in the fridge, these swaps can save the day! Thanks for reading, everyone! On Sunday, Kenny shares a beef bourguignon recipe that'll have you dreaming of Paris. See you then! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by 5 veggies a day.

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