“As counterintuitive as it may seem, some fruits and vegetables get a nutritional boost upon cooking.
Most of us have all too many un-fond memories of vegetables cooked into a soggy gloppy mush. With their taste and texture and vibrancy cooked out of them, it’s no wonder that so many of their nutrients are obliterated as well. With that in mind, raw vegetables rose to rule the roost in terms of nutritional virtuosity.
But for some of us, raw-everything all the time isn’t that comforting; so it’s good to know that not every vegetable is necessarily healthier when uncooked. The following exceptions to the rule actually gain in benefits when put to the heat.
1. Pumpkin and Other Winter Squash
OK, so most people aren’t likely making raw pumpkin a staple on their menu. But if you’re forsaking cooked pumpkin (or other winter squash) in favor of something raw because you think it may be less nutritious, you can rethink that strategy. Cooked pumpkin has all kinds of wonderful antioxidants like beta-carotene which are easier to absorb once they’ve been heated up.
Raw asparagus is delicious shaved, but cooking helps break down the thick cell walls that make it hard for our bodies to absorb asparagus’ A, C, and E, and folate, according to Prevention magazine. In the case of asparagus, cooking also makes antioxidants, specifically ferulic acid, more available……”
View the whole story here: https://www.treehugger.com/vegetables-are-healthier-cooked-raw-4858803