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Maroc Maroc - Times of India - Life & Style - 10/12/2025 14:21

5 vegetables that are healthier raw than cooked

Cooking transforms foods, it can make some nutrients more available, and it can destroy others. For certain vegetables, raw consumption preserves heat-sensitive vitamins, enzymes and bioactive compounds that are reduced or inactivated by common cooking methods. Below are five vegetables that are often better eaten raw. For several vegetables (tomatoes, carrots, spinach), cooking increases bioavailability of certain compounds (lycopene, beta-carotene) or reduces antinutrients (oxalates), so the “raw is better” rule is not universal. Choosing a mix of raw and cooked vegetables across the week is the most practical approach. Also, raw produce carries greater risk of foodborne bacteria if not washed or handled carefully, always wash greens and firm vegetables, and store appropriately.

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