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15 Surprising Foods That Get Healthier When You Cook Them

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Cooking isn’t just about enhancing taste—it can also make some foods more nutritious. While raw foods have their place, certain vegetables become even healthier when cooked, releasing additional vitamins, antioxidants, and other beneficial compounds.

Here’s a list of 15 foods that are surprisingly better for you when cooked, along with a look at what cooking does to boost their health benefits.

Asparagus

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Cooking asparagus breaks down its rigid cell walls, making it easier for your body to absorb the vegetable’s vitamins, such as A, C, and E. Additionally, heating asparagus releases more antioxidants, which can help protect cells from damage. Roasting or steaming is a great way to retain and maximize these health benefits.

Mushrooms

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When cooked, mushrooms release more antioxidants, particularly ergothioneine, which has anti-inflammatory properties. Heating mushrooms also enhances their mineral content, making nutrients like potassium and zinc more available for absorption. Sautéing or grilling mushrooms can enhance their umami flavor while boosting nutritional value.

Carrots

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Cooking carrots increases their levels of beta-carotene, an antioxidant converted into vitamin A in the body, which supports eye and skin health. Steaming or roasting carrots helps retain this nutrient while making it easier for your body to absorb. This method also makes carrots sweeter and enhances their natural flavor.

Kale

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While kale is often eaten raw, cooking it helps reduce oxalates, compounds that can interfere with nutrient absorption. Sautéed or steamed kale provides more readily available calcium and iron, making it a great option for boosting bone health and immune function. Cooking kale can also make it easier to digest for those sensitive to its fibrous texture.

Brussels Sprouts

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Cooking Brussels sprouts helps break down glucosinolates, compounds that may have anti-cancer properties and are easier for the body to absorb when cooked. Roasting or steaming these sprouts helps retain their fiber and enhances their flavor, making them a tasty side dish. Cooking also makes Brussels sprouts gentler on the digestive system, reducing the chances of bloating.

Artichokes

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Artichokes are rich in antioxidants, and cooking helps release these nutrients, especially in the heart of the vegetable. Boiling or steaming artichokes can also make them easier to digest and absorb, maximizing their benefits for liver health. Additionally, cooked artichokes retain fiber, supporting digestion and heart health.

Bell Peppers

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Bell peppers, especially red ones, are loaded with vitamin C, which becomes more bioavailable when cooked. Heating bell peppers also releases beta-carotene, another antioxidant beneficial for skin and eye health. Grilling or roasting bell peppers brings out their sweetness and enhances their nutritional value.

Green Beans

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Cooking green beans softens their fiber, making them easier to digest and helping your body absorb their vitamins, like vitamins A and K. Steaming or lightly sautéing green beans keeps their fiber intact and releases more of their antioxidant content. This cooking method also brings out a sweeter taste while preserving essential nutrients.

Cauliflower

6 Plant-Based Foods to Incorporate Into Meatless Mondays If you’re trying to cut back on your meat consumption, it might be challenging to know where to start. We’re here to help: here are six plant-based ingredients to help you keep your Meatless Mondays from becoming a complete bore. Cauliflower Cauliflower is a versatile vegetable that can be used in a variety of ways. It is low in calories but high in vitamins and fiber. Cauliflower rice is an excellent example of a unique way to use this cruciferous veggie. Simply pulse chopped cauliflower florets in a food processor until they resemble rice grains, then sauté with spices (at least salt and pepper, of course), garlic and olive oil for a healthy and low-carb alternative to traditional rice. Cauliflower can also be roasted (we recommend cauliflower steaks with a bright chimichurri!), mashed, or used as a base for pizza crust. Lentils Lentils are another fantastic option for Meatless Mondays. You’ll find them in various colors, including green, red, and black, each with its unique flavor and texture. Lentils are high in protein and iron, which, coincidentally, are essential nutrients often found in meat. Treat yourself to a warm bowl of lentil soup with carrots, celery, and tomatoes. Toss in some of your favorite spices and finish it with a dollop of sour cream and tender herbs. It's a filling and nutritious meal that can be prepared in advance and enjoyed throughout the week. Tofu Sure, it’s an obvious pick, but it’s still an underrated one that is extremely versatile. It's an excellent source of protein and calcium, and it easily absorbs the flavors of the ingredients it's cooked with. Tofu is phenomenal in a stir fry; marinate your tofu in soy sauce, ginger, and garlic, then stir-fry with your favorite fresh or frozen vegetables for a quick and tasty meal. You can also use tofu in smoothies, scrambles, or even desserts. We recommend trying different types, like silken or extra firm, and use them in different recipes! Chickpeas Chickpeas, also known as garbanzo beans, are a powerhouse of nutrients. They are rich in protein, fiber, and vitamins, making them an excellent addition to your meatless meals. Chickpeas can be slotted in for many other ingredients, but you’ll find them hearty and satisfying in a traditional curry. The creamy texture of chickpeas pairs well with a variety of spices for a comforting dish that you can often make in one pot. You can also roast them for a crunchy snack or add them to salads for extra protein. Sweet Potatoes If you’re sleeping on the versatility of sweet potatoes, you’re not the only one, but we’re here to wake you up! Sweet potatoes are not only delicious but also incredibly nutritious. They boast a high fiber content, as well as high levels of vitamins A and C, and antioxidants. Try cutting them into fries to serve as a side dish. Sweet potato fries (baked, not fried, although that’s certainly still an option) with a sprinkle of paprika and a dash of olive oil make a healthy accompaniment to a sandwich or even as a snack. Sweet potatoes can also be used in soups, stews, a base for vegetarian sandwiches and burgers, or in both sweet and savory casseroles. Mushrooms The final entry on the list is a must for Meatless Mondays: mushrooms. They have a savory, umami flavor that makes them an excellent replacement for meat. They’re also low in calories but high in essential nutrients like B vitamins and selenium. You can also use mushrooms in stir-fries, pasta dishes, and risottos—you can even swap them in for recipes that use ground beef or pork by sending them through a food processor and cooking them down with soy sauce and spices. Fresh organic cauliflower cut into small pieces in ceramic bowl on wooden background.
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Cauliflower contains an indole compound linked to cancer prevention, and cooking helps release it. Steaming or roasting cauliflower preserves its fiber and enhances these beneficial compounds. Cooked cauliflower is also easier on the digestive system and can help support gut health.

Pumpkin

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Pumpkin is a great source of beta-carotene, which becomes more accessible when cooked. Roasting or steaming pumpkin not only makes this nutrient more bioavailable but also enhances its sweetness. This makes pumpkin a nutritious addition to soups, stews, or as a standalone side dish.

Beets

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Cooking beets enhances their natural nitrates, which have been shown to support heart health by improving blood flow and lowering blood pressure. Roasting or boiling beets brings out their natural sweetness and makes them easier to digest. Additionally, cooked beets are high in fiber, supporting a healthy digestive system.

Celery

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While often eaten raw, cooking celery releases its antioxidants, making them more bioavailable for the body. Celery retains its vitamins and minerals when lightly sautéed or steamed, which is beneficial for immune support and hydration. Cooking also softens celery’s fibers, making it easier on your stomach and allowing for smoother digestion.

Tomatoes

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Tomatoes are well-known for their lycopene, an antioxidant linked to reduced cancer risk. When cooked, lycopene becomes more concentrated and easier to absorb. Simmering or roasting tomatoes enhances this nutrient and makes it more accessible to your body. Cooking tomatoes also intensifies flavor, making them a delicious base for sauces and soups.

Capsicums

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Cooking capsicums boosts their beta-carotene levels, which helps with skin and immune health. Grilling or roasting capsicums enhances their natural sweetness and makes their nutrients more available. This cooking method also releases their vitamin C content, adding to their immune-supporting benefits.

Spinach

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Cooking spinach releases more calcium and iron, nutrients often bound by oxalates in raw spinach. Steaming or sautéing spinach is a great way to maximize these minerals while making it easier for your body to absorb them. This method also preserves spinach’s antioxidant properties, which help fight free radicals in the body.

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