Tomatoes: Cooking tomatoes increases the availability of lycopene, a powerful antioxidant associated with reduced risk of certain cancers and heart disease.
Carrots: Cooking carrots breaks down their tough cellular walls, making their nutrients more easily absorbed by the body, including beta-carotene, which is converted into vitamin A.
Spinach: Cooking spinach helps to reduce its oxalic acid content, which can interfere with the absorption of calcium and iron.
Asparagus: Cooking asparagus makes its nutrients, such as folate, more bioavailable.
Mushrooms: Cooking mushrooms helps to break down their tough cell walls, making their nutrients, such as ergothioneine and selenium, more available for absorption by the body.
Bell Peppers: Cooking bell peppers increases the availability of certain nutrients, such as beta-carotene and lycopene, while also making them easier to digest.
Broccoli: Cooking broccoli can increase the availability of certain nutrients, such as sulforaphane, which has been linked to reduced cancer risk.
Kale: Cooking kale helps to break down its tough fibers, making it easier to digest. Additionally, cooking kale can reduce its goitrogen content, which can interfere with thyroid function when consumed in large amounts.
Pumpkin: Cooking pumpkin helps to break down its tough fibers, making it easier to digest. Additionally, cooking pumpkin increases the availability of certain nutrients, such as beta-carotene.
Zucchini: Cooking zucchini helps to break down its tough fibers, making it easier to digest. Additionally, cooking zucchini can reduce its oxalate content, which can interfere with calcium absorption.
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