Are raw veggies really better for us than cooked? About a million studies have suggested that your body absorbs as much as five times the amount of veggie-based antioxidants from cooked or mashed veggies than from raw ones. This certainly suggests that there is something to be said for that former myth, and that "something" is that it may be wrong. Cooking or mashing a veggie cracks the plant cell walls making the antioxidant vitamins easier to absorb. Whether you decide to go with cooked or raw veggies, make sure you are getting your full recommended daily allowance of fruits and veggies.