Are raw vegetables always better for you than cooked ones?

Eating vegetables raw rather than cooked is indeed often the healthier option. But some vegetables can be better for you once cooked, as the process makes it easier for our bodies to absorb nutrients.

• What’s the difference between fruit and vegetables, and which are best for athletes?

Antioxidants in asparagus, for instance, increase once cooked; the cooking of tomatoes enables us to better absorb the antioxidant lycopene, while the same goes for cooked mushrooms and potassium; beta-carotene in cooked carrots and red pepper is also easier for our bodies to absorb; while your body derives more iron, calcium and
magnesium from cooked spinach.

Eating raw veg can help us feel fuller as they’re bulkier and have a higher water content. However, some vegetables just don’t taste good raw, or tend to be difficult to digest. The uncooked starch in raw potatoes for instance can result in digestive problems, gas and bloating. Cooking cruciferous vegetables such as cabbage,Brussels sprouts, broccoli and cauliflower, though perfectly safe and also rather delicious to eat raw, neutralises enzymes that can interfere with your digestion.

The nutritional profile of beans also increases with cooking. The toxins found in raw or undercooked beans can be extremely dangerous, causing nausea, vomiting and diarrhoea. That’s why it’s important to soak beans overnight, change the water and boil well before eating.

More nutrition advice

• What is a detox and is it necessary?
• Why do you put on weight when you hit middle-age?
• Protein: Do your needs change as you get older?
• Probiotics: Are they worth taking?

220 Triathlon Team Journalists, reviewers, coaches and athletes

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The 220 Triathlon team is made up of vastly experienced athletes, sports journalists, kit reviewers and coaches. In short, what we don't know about multisport frankly isn't worth knowing! Saying that, we love expanding our sporting knowledge and increasing our expertise in this phenomenal sport.