Research shows that the way vegetables are cooked affects their nutrients, which can change their health benefits. Some nutrients become easier for the body to absorb when cooked, while others decrease. High temperatures and long cooking times reduce water-soluble vitamins like vitamin C, B1, and folate. However, cooking can increase fat-soluble vitamins such as A, D, E, and K. For example, cooked tomatoes contain more lycopene, an antioxidant that may help prevent cancer, than raw ones. Similarly, cooked carrots have more beta-carotene, which the body converts into vitamin A.

The cooking method also affects nutrient retention. Steaming and microwaving are the best ways to preserve nutrients since they cook food quickly and don’t require extra fats. Steaming keeps vitamins and texture intact, while microwaving retains heat-sensitive nutrients by using little or no water. Blanching, which briefly boils and cools vegetables, reduces nutrient loss but must be timed carefully. Boiling causes vitamins to seep into the water, making it less ideal unless the liquid is consumed. Roasting enhances flavor and retains fat-soluble nutrients. In the end, eating vegetables regularly is key to a healthy diet.