A crisp salad or crunchy raw veggie snack can be refreshing, but sometimes cooking vegetables brings out more than just flavour. In many cases, some veggies are even better for you when cooked—unlocking extra nutrients and deeper flavour. Sanitarium accredited practising dietitian Rachel Moore explains.
“You may have heard that cooking vegetables can destroy some of their nutrients—but that’s only part of the story. For certain veggies, cooking can increase the availability of nutrients like antioxidants and vitamins, making them easier for your body to absorb,” shares Rachel.
Here are some examples of vegetables that benefit from a little heat:
Tomatoes
Tomatoes are one of the best-known cases. Cooking boosts their lycopene content—a powerful antioxidant linked to heart health and reduced inflammation. Heat also increases flavonoids and phenolic compounds. These nutrients are heat stable, so they hold up in sauces or soups.
Mushrooms
Mushrooms are naturally nutrient-rich, and gentle cooking can lift their antioxidant levels even further. Adding them
to risottos, stir-fries or soups is an easy way to enjoy
their benefits.
Green Beans
Green beans show increased antioxidant activity when lightly cooked. Steaming or pan-frying helps preserve
nutrients and improve digestibility, while heavy boiling
can reduce their advantages. Stir-frying keeps them both
tasty and nourishing.
Cruciferous Vegetables
Cruciferous vegetables—including broccoli, Brussels sprouts, cauliflower, kale and cabbage—also shine when cooked. Heat reduces compounds called glucosinolates that can cause bitterness, making these veggies milder and more appealing.
Rachel’s favourite strategy for boosting veggie intake is simple: cook once, eat often.
“I like roasting a big tray of mixed vegetables at the start of the week—sweet potato, capsicum, carrots, onion, whatever’s on hand,” she says. “It makes it easy to add veg to meals through the week.”
Soups, broths and noodle dishes are another versatile way to build colour and variety into meals. “They’re perfect for using up whatever veg you have—and a great way to ‘eat the rainbow’ and clock up your plant points,” Rachel adds.
So, are veggies better for you when cooked?
Sometimes—but it depends on the vegetable, the cooking method and what you enjoy most.
“Ultimately, the healthiest vegetables are the ones you’re eating regularly,” Rachel says. “Raw, roasted, steamed or stir-fried—every extra serve is a win for your health.”
