If you’re sick upon hearing this and trying to have more vegetables in your diet, make sure you get the most of it so your efforts won't be wasted.

Do pay attention that some vegetables are best eaten RAW. 


 Vegetables that are rich in vitamin C are among the best eaten raw, since cooking can significantly reduce or destroy the vitamin C content over exposure to heat. 

A study published in Nutrition and Food Science in November 2012 reported that when cooked, vitamin C rich vegetables lost between 9 and 55 percent of their vitamin C content, depending on the method of cooking. Steaming had the least significant effect, while boiling destroyed the most nutrients. 



  • Brussels sprouts
  • Kale
  • Broccoli
  • Lettuce
  • Green beans
  • Snow peas

Some powerful plants like garlic are also best eaten raw or added just before the dish is finished cooking. It's rich in selenium, an antioxidant that may help control high blood pressure and possibly lower your chances of some cancers.

 On the other hand, there are vegetables that are better to be cooked before consuming them. Not everything raw is good. 



Study shows that antioxidants in some vegetables become more bioavailable when you cook them. And the cooking method does matter. Vegetables cooked using a sous vide method had greater antioxidant activity than boiled vegetables. These vegetables include: 

  • Carrots
  • White potatoes
  • Sweet potatoes
  • Tomatoes
  • Asparagus
  • Beetroot
  • Cauliflower
  • Kohlrabi

Cooked tomato will also release a higher level of lycopene and overall antioxidants. It can reduce the risk of developing chronic diseases, and may also promote good oral health, bone health and blood pressure. 

Another reason being will be a better absorption of beta carotene from cooked vegetables that is supported by a study published in the Journal of the Science of Food and Agriculture in April 2014. That is because cooking softens the plant’s walls and allows our digestive system to easily absorb some of the nutrients. These includes:

  • Carrot
  • Sweet potato
  • Butternut squash
  • Pumpkin

Now that you know, fold your sleeves, and get ready to prepare your veggies. The best way for the nutrients to be absorbed. Get your veggies fried, cooked, boiled, or steamed using our versatile multicooker, Molly!

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