Many raw fruits and vegetables are tasty, low in calories and fat, and high in fiber. And eating them might help you feel fuller and consume less, which is especially helpful if you’re trying to lose weight. However, some cooked produce can be just as delicious—and even more nutritious. 

Many cooked fruits and vegetables (such as tomatoes, corn, spinach, carrots, and asparagus) provide more antioxidants, which protect cells and help your body function properly. For example, cooked tomatoes and asparagus release vitamin-rich lycopene, which can help lower your risk of heart disease and cancer. And cooked spinach provides greater amounts of calcium, iron, and fiber. 

However, broccoli is best eaten raw because myrosinase, a valuable enzyme, is damaged during the cooking process. Vitamin C can be lost during cooking too. But you can find it in citrus and other foods. In the warmer months, eating raw produce can save time as well as keep your kitchen cooler since you won’t be cooking! Still, raw fruits and vegetables might be hard to find when you’re on a mission or in a smaller dining facility. So instead, choose from what’s offered—whether it’s dried, canned, frozen, or dehydrated. 

Try to include a variety of produce in your meal plan, aiming for 2 cups of fruit and 2½ cups of veggies each day. Choose fruits and vegetables from the rainbow of colors (red, blue/purple, green, yellow, orange, and white) to maximize nutrient intake. Eat both cooked and raw varieties to make sure you’re getting nutrients, antioxidants, and more. For example, eat raw carrot sticks one day and cook them on a different day. And enjoy the benefit of obtaining all that nature intended to provide! 

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