Raw vs. Blanched: Which Method Preserves the Most Nutrients in Your Salad?

When it comes to healthy eating, many believe that raw is always better. But is it? While raw vegetables provide the highest amount of Vitamin C, some vegetables actually unlock more nutrients when they’re lightly cooked or blanched.

The debate isn’t about which is "better"—it’s about which method works best for the specific vegetable you’re eating. By balancing raw and blanched components in your salad, you can get the best of both worlds.

Raw: The Vitamin C King

Raw vegetables—like peppers, citrus, and baby greens—are at their nutritional peak when it comes to heat-sensitive vitamins like C and Folate. Cooking these vegetables can destroy a significant chunk of their antioxidant power.

If you’re eating for immunity or skin health, keep it raw.

Blanched: The Bioavailability Booster

On the other hand, some vegetables—like spinach, tomatoes, and broccoli—have "tough" cell walls that can bind to nutrients. Light blanching or steaming helps break down these walls, making nutrients like Lycopene and certain minerals more bioavailable (easier to absorb).

Light cooking also reduces antinutrients like oxalates, which can otherwise block mineral absorption.

Digestive Harmony

For some people, a 100% raw salad can be hard on the digestive system, leading to bloating or discomfort. Including blanched vegetables—specifically cruciferous ones like broccoli or cauliflower—makes the fiber easier to process while still maintaining most of the vitamins.

The Perfect Compromise

A truly great salad often features a mix:

• Raw bases: For maximum Vitamin C and enzymes.
• Lightly blanched toppings: For easier digestion and mineral absorption.
• Healthy fats: To aid in the absorption of both raw and blanched nutrients.

Flexible Freshness

Listen to your body. If you find raw salads hard to digest, try incorporating more blanched elements. The goal is consistent, comfortable nourishment—not a rigid rulebook.

Raw vs. blanched—the answer is both.