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 natural source of nutrients, containing many vitamins, minerals, and antioxidants essential for the body. However, not everyone is suited to eating fresh fruit, especially those with weak digestive systems, weak spleen and stomach, or who frequently experience stomach chills.

According to Dr. Mahammad Juber of the Indian University of Health Sciences, for those who often experience bloating, indigestion, or diarrhea after eating fresh fruit, cooking certain fruits not only makes digestion easier but also enhances their nutritional value. Contrary to popular belief, some antioxidants and beneficial compounds are actually "activated" when exposed to high temperatures.

Here are 5 fruits that offer even more health benefits when cooked.

Apple

Steamed apples help relieve stomach chills and increase antioxidants (Photo: Getty).

Apples are a fruit rich in pectin – a type of soluble fiber beneficial for the digestive system. When eaten, pectin helps cleanse the intestines and supports bowel movements. However, apples are considered "cold" in nature, which can easily cause discomfort for people with weak constitutions.

Steaming apples not only reduces their cooling properties but also increases their polyphenol content.

According to a study 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 vascular protective properties.

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

Pear

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

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

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

A study in the International Journal of Molecular Sciences showed that extracts from ripe pears have 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 enhances their nourishing and respiratory-supporting effects.

Orange

Orange peel helps relieve coughs and loosen phlegm (Photo: Getty).

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

Research from the U.S. National Institutes of Health (NIH) has confirmed that flavonoids in orange peel have anti-inflammatory properties and may aid in the treatment of respiratory illnesses.

Steaming oranges helps release essential oils from the peel, increasing their anti-inflammatory and expectorant effects. Steamed oranges with a little salt is an easy dish to prepare, 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 offer additional medicinal benefits. Grapefruit contains natural corticosides – substances that help reduce blood viscosity, thereby preventing blood clot formation.

A study by Harvard University showed that flavonoids like naringin in grapefruit have effects similar to insulin, helping to control blood sugar and protect cardiovascular health.

Additionally, cooked grapefruit has mild antiseptic properties, aids in healing mucosal lesions, and helps boost immunity.

Banana

Steamed bananas help cleanse the intestines, improve skin complexion, and fight aging (Photo: Getty).

Bananas are rich in potassium, magnesium, and fiber, which are already well-known for their digestive benefits. When steamed, bananas become even easier to digest and release antioxidants such as 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.

Not only is steamed banana good for digestion, but it also helps improve skin thanks to its strong antioxidant properties. Women who eat steamed bananas regularly may notice brighter, smoother skin with fewer signs of aging.

Besides being delicious, naturally ripened fruits, when processed correctly, offer numerous health benefits. They can be an excellent alternative for those 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