Raw Vs Cooked Veggies



Since my diet has started, I have been eating lots more veggie. My favorite new snack is carrots. I also have been trying to eat more steamed veggies for my meals. I started to wonder what is the difference with raw veggies vs eating steamed veggies and found some interesting information.

Here is a comparison of Veggies That are Better for you Cooked or Raw


Better Cooked


Cooking carrots break down their tough cellular walls. It’s hard to properly chew carrots and optimally benefit from the beta-carotene content. In the body, beta-carotene is converted to vitamin A, which is beneficial for bone health, the immune system, and vision. According to a 2008 report in the Journal of Agriculture and Food Chemistry, boiling or steaming carrots made its antioxidants, most notably carotenoids, more ready available to the body.


Tomatoes are packed with lycopene, which is a phytonutrient that provides tomatoes with its red color. Cooking tomatoes enhances their antioxidant power, making them more bioavailable to the body. Lycopene is helpful in fighting heart disease and cancer.

Cruciferous Vegetables

Cruciferous vegetables contain some chemicals that block the production of the thyroid hormone in the body. Hypothyroidism can cause you to gain weight, get cold hands and feet, become fatigued, reduce your libido, turn your hair dry, and cause constipation. By cooking cruciferous vegetables, you reduce this effect by some two-thirds. Cruciferous vegetables include arugula, broccoli, kale, cauliflower, cabbage, turnips, collard greens, bok choy, Brussels sprouts, radishes, rutabaga, and watercress.

Leafy Greens                   

Oxalic acid is found in many leafy greens and can be an irritant. It also blocks iron and calcium absorption. By lightly steaming or cooking greens, oxalic acid is reduced in foods like spinach and chard.



When you chop an onion, a chemical reaction releases compounds called organosulfides. These compounds cause your eyes to tear…but more importantly, they help halt cancer cell growth and may have anti-inflammatory effects that protect against osteoarthritis. Unless you chop or purée the onion while it is still raw, the organosulfides will not form because heat can deactivate the enzymes that create them. And when you do cook with onions, be sure that they are thinly sliced or chopped and blended into the recipe while still raw so the organosulfides have a chance to form.

Iceberg Lettuce

The nutrition of romaine lettuce is often missed. Because iceberg lettuce doesn’t contain a measurable amount of nutrients, people assume that the same is true of all lettuce. Romaine lettuce actually contains many essential vitamins and other nutrients. The benefits of eating romaine lettuce range from boosting your immune system to lowering your blood pressure to increasing weight loss. Obviously, romain lettuce is great RAW in any salad


Some examples are kelp, nori, wakame and arame have an estimated 10-20 times the average nutrients in land plants and are one of the richest sources of chlorophyll available. Seaweeds are extremely high in minerals and are said to be one of the most easily assimilated sourced of minerals for the human bloodstream. They are also a good plant based source of iron, calcium and iodine. In eastern medicine practices seaweeds are said to detoxify, moisten, act as lymphatic cleansers, alkalize the blood (which tends to be very acidic due to our modern diet), and improve the liver and thyroid functions.

About Monica Brown 238 Articles
I am a 29 year old married teacher and baechbody coach. I love trying to find ways to eat healthy most of the time and finding fun workouts where I don't feel like it is WORK.

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