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Is It Better to Eat Your Vegetables Raw or Cooked?

Both raw and cooked vegetables offer unique nutritional benefits, and the choice between the two depends on various factors, including personal preferences and health goals. Here are some considerations for both raw and cooked vegetables.

Raw Vegetables:

1. Nutrient Retention: Raw vegetables often retain more of their original nutrients, including vitamins like vitamin C and certain B vitamins. However, some nutrients can be more easily absorbed when vegetables are cooked.

2. Hydration: Raw vegetables often have a higher water content, contributing to hydration. They can be particularly refreshing, especially in warmer weather.

3. Antioxidants: Raw vegetables contain antioxidants that may be affected by heat during cooking. These antioxidants help combat oxidative stress in the body.

Cooked Vegetables:

1. Enhanced Nutrient Availability: Cooking can make certain nutrients more bioavailable by breaking down cell walls and making them easier for the body to absorb. For example, the antioxidant lycopene in tomatoes becomes more available when cooked.

2. Digestibility: Cooking can make some vegetables easier to digest, as it breaks down complex structures.

3. Variety and Flavor: Cooking adds variety to your diet by allowing you to experiment with different flavors, textures, and cooking methods. This can make vegetables more appealing and enjoyable.

4. Safety: Cooking eliminates potential contaminants like bacteria and parasites, ensuring the safety of your food.


1. Balance is Key: A balanced approach that includes a mix of raw and cooked vegetables is often recommended. This way, you can benefit from the advantages of both.

2. Personal Preferences: Some people may find raw vegetables more appealing, while others prefer the taste and texture of cooked vegetables. It's important to enjoy the food you eat.

3. Digestive Sensitivity: Individuals with certain digestive issues may find that lightly cooking vegetables makes them more digestible.

In summary, both raw and cooked vegetables have their merits, and the best choice depends on your individual preferences, health goals, and digestive considerations. Incorporating a variety of vegetables in your diet, prepared in different ways, can provide a broad spectrum of nutrients and culinary enjoyment.

Karine Drouin RD, Registered Dietitian

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