You might think they have to be eaten fresh to be good, but these 5 fruits are more nutritious when cooked.

(Dan Tri) - Not all fruits should be eaten fresh. Some fruits, when cooked, become healthy foods that help lighten the stomach, beautify the skin and prevent many health problems.

Fruits are a rich source of natural nutrients, containing many vitamins, minerals and antioxidants necessary for the body. However, not everyone is suitable to eat fresh fruit, especially those with weak digestive systems, cold spleen and stomach or often have cold stomach.

For those who often experience bloating, indigestion or diarrhea after eating raw fruit, cooking some fruits not only makes them easier to digest but also enhances their nutritional value, according to Dr. Mahammad Juber, All India University of Medical Sciences . Contrary to popular belief, some antioxidants and beneficial compounds are “activated” when exposed to high temperatures.

Below are 5 types of fruit that when cooked bring more health benefits.

Apple

Steamed apples help reduce stomach cold and increase antioxidants (Photo: Getty).

Apples are a fruit that contains a lot of pectin - a form of soluble fiber that is beneficial for the digestive system. When eaten, pectin helps clean the intestines and supports bowel movements. However, apples are cold, which can easily cause discomfort for people with weak constitutions.

Steaming apples not only reduces the coldness but also increases the polyphenol antioxidant content.

According to research published in the Journal of Agricultural and Food Chemistry (2002), moderate heating increases the absorption of flavonoids from apple peels. These substances have anti-inflammatory and blood vessel-protecting properties.

Steamed apples are soft, easy to digest and especially beneficial for young children, the elderly, people recovering from illness or having digestive problems.

Pear

Ripe pears help treat coughs, sore throats and constipation (Photo: Getty).

Pears are rich in water, vitamin C and have a cooling effect, often used to reduce heat. However, for people with weak spleen and stomach, eating pears can easily cause cold stomach, diarrhea or bloating.

When steamed or cooked, pears maximize their ability to soothe the throat, reduce coughs and aid in the treatment of chronic bronchitis.

A study in the International Journal of Molecular Sciences showed that ripe pear extract has the ability to inhibit inflammatory responses and protect respiratory epithelial cells.

Steamed pears are often used in traditional Chinese medicine to help treat persistent coughs and mild constipation. Adding red dates, lotus seeds, or longan to steamed pears will increase the tonic effect and aid the respiratory system.

Orange

Orange peel helps reduce cough and clear phlegm (Photo: Getty).

Oranges are a top source of vitamin C. Additionally, orange peels contain bio-compounds such as hesperidin, limonene, and noscapine, which can soothe coughs and reduce throat irritation.

Research by the US National Institutes of Health (NIH) has confirmed that the flavonoids in orange peel have anti-inflammatory properties and can aid in the treatment of respiratory diseases.

Steaming oranges releases essential oils from the peel, increasing their anti-inflammatory and expectorant effects. Steamed oranges with a little salt are an easy-to-prepare dish, suitable for both children and adults.

Grapefruit

Cooked grapefruit helps heal wounds and prevent blood clots (Photo: Getty).

Few people know that grapefruit when steamed or lightly cooked can bring out more medicinal effects. Grapefruit contains natural corticoside - a substance that helps reduce blood viscosity, thereby preventing blood clots.

A Harvard University study found that flavonoids like naringin in grapefruit have insulin-like effects, helping to control blood sugar and protect the heart.

In addition, cooked grapefruit has mild antiseptic properties, helps heal mucosal damage and helps strengthen resistance.

Banana

Steamed bananas help cleanse the intestines, beautify the skin and prevent aging (Photo: Getty).

Bananas are rich in potassium, magnesium, and fiber, which are already known to aid digestion. When steamed, they become even easier to digest and release antioxidants like tannins, polyphenols, and chlorophyll.

Research from the University of Tokyo shows that ripe bananas contain compounds that support the growth of beneficial gut bacteria and reduce the risk of colitis.

Steamed bananas are not only good for the digestive system, but also help improve the skin thanks to their strong antioxidant properties. Women who eat steamed bananas regularly may notice brighter, smoother skin and fewer signs of aging.

Not only delicious, naturally ripened fruit when processed properly also brings many health values. This can be a great alternative for people with sensitive digestive systems, helping to absorb nutrients effectively and prevent long-term diseases.

Source: https://dantri.com.vn/suc-khoe/tuong-phai-an-tuoi-moi-tot-nhung-5-loai-trai-cay-nay-nau-len-lai-bo-hon-20250930074644140.htm