6 Foods That Become Healthier After Heat Treatment

The benefits of fruits and vegetables in their raw form are known to all, but some products become even healthier when boiled, stewed, or baked. The high temperature reveals their useful qualities and increases their nutritional value.


Stewed and boiled tomatoes have more lycopene, which is a powerful antioxidant and anti-tumor agent. Heat-treated tomatoes have more of this substance and are better absorbed. And the essential vitamins that a tomato is rich in are resistant to heat.


Baked or boiled beets are not inferior to raw ones in terms of benefits. Useful vitamins and trace elements in their composition are preserved after heat treatment. And flavonoids and anthocyanins are absorbed even better.


After frying or stewing garlic destroys vitamin C, but allicin is formed. This is a unique substance that has antibacterial properties. Roasted garlic is the only source of allicin in nature.


Cooked carrots have 30% more beneficial antioxidants than raw vegetables. Carrots, like tomatoes, contain lycopene, which becomes more after heat treatment. And useful for vision and radiation protection, beta-carotene is released in carrots only after heat treatment.


Baked apples contain slightly fewer vitamins than raw apples, but they have a lot more pectin. This substance protects cells from aging, fights cancer cells, and helps eliminate toxins from the body. That’s why it’s good to bake or preserve apples sometimes, not just eat them raw.


In heat-treated spinach useful substances not only do not disappear but are even easier to digest. These greens are good for digestion and the nervous system. This product has a lot of vitamin B6, which is better absorbed by the body after steaming spinach.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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