Why Cooked Vegetables Are Not As Nutritious

Becki Andrus

As you work to achieve healthy eating habits, you will find that you have more energy and feel better everyday. It is important to create the right habits if you want long-term success! Experience immediate improvements in your eating by learning more about a healthy eating plan at my website: EverydayHealthGirl.com

We know that eating vegetables every day is an essential part of a healthy diet, but did you know that there are certain preparation methods that are better than others? This article is going to focus on the different methods to prepare vegetables in order to get the maximum amount of health.


Fruits and vegetables are essential for health and nutrition because they contain high amounts of nutrition. These foods have vitamins, minerals, and antioxidants that support the body, improve health, and help to prevent disease.

Most people focus their vegetable intake on cooked veggies: canned foods, steamed or boiled vegetables, or even deep fried vegetables. There are two problems with these prepared vegetables:

1. Cooking Vegetables Kills the Enzymes
Our body needs enzymes in order to help with digestion and other essential functions. We have some enzymes that can be created in the body, but the rest of the enzymes need to come from fruits and vegetables. When you cook those foods, some of those enzymes are killed so you are unable to get the full benefit of eating the vegetables.

2. Cooking Vegetables Decreases the Nutrition
When vegetables are cooked, the overall nutrition decreases. Steaming, boiling and even sautéing veggies lowers the nutrition amount, so you are not able to get as much benefit that is available in the raw food.

Because of the loss of enzymes and nutrition, it is more healthy to eat vegetables in their natural, raw form. But, don't think that cooked vegetables are all bad, because you can still gain some nutrition from the cooked foods (just not as much as the raw versions).

So, don't think that you need to avoid eating cooked foods, instead just focus on eating a higher amount of raw vegetables, supplemented with cooked vegetables. These foods contain high amounts of fiber and nutrition, so eating them is a great way to improve your overall health.

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  • Dee-Dee says
    ...yep that's why I try and keep them as raw as possible, because cooking, cooks out all the nutrients.....thanks for the article
  • julz1983 says
    Next Article will be "Why Frozen Vegetables Are Not As Nutritious"... I bet you!
  • Wice says
    There is a need to be careful about making generalisations which people can accept at face value.

    For example, research has proved that the antioxident value of tomatoes, and some other fruit and vegetables, increases with cooking.

    "Writing in the latest issue of the Journal of Agriculture and Food Chemistry Rui Hai Liu, Cornell assistant professor of food science, said: "This research demonstrates that heat processing actually enhanced the nutritional value of tomatoes by increasing the lycopene content that can be absorbed by the body, as well as the total antioxidant activity. The research dispels the popular notion that processed fruits and vegetables have lower nutritional value than fresh produce."

  • Mellow says
    Our grandparents were prime examples of what over cooking of veges does. To boil the taste out of them really kill them.... no wonder the hippie era started and went natural
  • Wice says
    Summer vegetables.....
  • H2ORisso says
    Snap Frozen veges have actually been proven to be just as good as fresh, actually!
  • Wice says
    An interesting arataicle "Froszen vs Fresh? Whitch Vegetables are Best?" can be found at

    The main points made are
    1. You can't generalise when it comes to cooking and loss of nutrients. This depends on the partiular type of vegeage
    2. Fresh produce may have lost roughly half its nutrients by the time you buy it in store.
    3. Frozen produce may contain more nutrients than 'store fresh' produce.

    It also gives advice about cooking to retain or enhance nutriens and here is an excerpt
    "... other studies show the overall nutritional quality of a cooked veggie depends on the type of cooking. Despite the common notion that cooking kills nutrients, boiling or steaming some veggies (like broccoli and carrots) may actually boost levels of free radical-trapping antioxidants and phytochemicals like carotenoids and polyphenols[9]. However, methods like stir-frying have been found to deplete key nutrients like chlorophyll, protein, and vitamin C in broccoli.

    The best bet for cooking veggies to get the most nutrients for your buck? Go easy on the temperature and cooking time, and cook with little water for veggies loaded with vitamin B and C (remember, water soluble vitamins will quickly vanish in the presence of H2O). And here’s some good news for the microwave chef: Studies suggest microwaves have little effect on the nutritional quality of fruits and veggies, much like conventional ovens."
  • Roger Caldwell says
    IF you think that using an air fryer is harmful for your health, you are going to the wrong direction. I'm sure that after reading http://topfryerreviews.eklablog.com/ this blog about air fryers, you'll change your position.
  • New Member says
    Well, good post we finally know it for real why cooked vegetables are not healthy, similar was shared at essaypro.com safe. Becki Andrus this post you have shared is really good and seem informative, appreciate the share.
  • New Member says
    In my opinion, the most effective method was described by an author of https://friteusesanshuile.hatenablog.com/entry/2018/04/18/234609. If you will learn more deeply from this text you will understand the most effective way of cooking.

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