5 vegetables that are healthier raw than cooked

For several vegetables (tomatoes, carrots, spinach), cooking increases bioavailability of certain compounds (lycopene, beta-carotene) or reduces antinutrients (oxalates), so the “raw is better” rule is not universal. Choosing a mix of raw and cooked vegetables across the week is the most practical approach. Also, raw produce carries greater risk of foodborne bacteria if not washed or handled carefully, always wash greens and firm vegetables, and store appropriately.
Note: This article is for informational purposes only and should not be substituted for professional advice.