Vegetables are always healthy, but some, if eaten without cooking, are even more so because they retain nutrients and beneficial chemicals that are lost with high temperatures.
Vegetables contain many valuable vitamins, minerals and antioxidants. However, some nutrients are sensitive to heat or diluted in cooking water. This applies, for example, to vitamins C, E and B vitamins. Therefore, you will get more nutrients if you consume some raw vegetables.
1. BROCCOLI
Broccoli is rich in vitamins B1, B2 and B6, and vitamin C, which is very sensitive to heat. Just 100g of raw broccoli could cover your daily vitamin C needs. When cooked, however, half or more of this valuable nutrient disappears.
But that’s not the only reason you should eat it raw from time to time. Broccoli also contains glucosinolates, sulfur compounds that promote the detoxifying function of the liver and are also sensitive to heat. Eating it raw triples its amount of sulforaphane, a substance linked to cancer prevention.
When eating raw broccoli, choose only florets, which are more digestible than stems. But uncooked broccoli can cause bloating. If this is your case, eat small amounts.
Broccoli is rich in fiber, which is essential for gut health. In the following video you can discover how to benefit from all types of fiber:
2. GARLIC
Garlic is a real miracle bulb. It contains phytochemicals such as allicin that favors the decrease of fats in the blood. But for the allicin to be activated it has to be combined with the enzyme alliinase, which is found in garlic itself. This occurs when we crush raw garlic in the mortar or when we chew it. However, the beneficial reaction does not occur if we cook the garlic.
Therefore, to get all the benefits of garlic, it is best to eat it raw. You can also crush it and let the reaction between allicin and alliinase occur for 10 minutes. Then you can cook it and you will take advantage of most of its qualities.
3. ONIONS
Onions also contain allicin, as well as lots of vitamin C, antioxidants, and B vitamins. Sulfur compounds, which are good for the heart, among other things, are also valuable.
Onions are much more effective raw than cooked because many of the most important ingredients are lost during cooking. So, you should eat the onions raw from time to time, for example, in a delicious salad.
4. PEPPERS
Peppers are one of the richest vegetables in vitamin C, especially red pepper. Half a pepper should be enough to cover the daily requirement of the nutrient. However, vitamin C is sensitive to heat, so store peppers properly and eat them raw.
5. ZUCCHINI
Zucchini is also healthy raw. Among other things, it contains iron and a lot of vitamin C, which is lost during cooking. However, you should be careful if the zucchini has a bitter taste.
Cucurbitacin’s are responsible for the bitter taste. Bitter substances can cause stomach problems, even when cooked. A bitter zucchini is no longer edible.
Small zucchini are tender and juice, and can be eaten raw. You can, for example, cut it into thin slices and add it to the salad.
6. BEETS
In this tuber there is a lot of vitamin B, potassium, iron and folic acid. However, folic acid is very sensitive to heat and highly soluble in water.
Beetroot loses much of its folic acid when cooked. Raw beetroot is very well grated finely grated, for example, in a salad. It can also be liquefied to drink the juice.
However, do not overdo it with raw beetroot as it contains oxalic acid. The acid in the fruit is not toxic per se, but it can be harmful in large amounts and promotes the formation of kidney stones and inhibits iron absorption.
Therefore, people who are prone to kidney stones should not eat this vegetable raw or do so very occasionally.
WHAT OTHER VEGETABLES CAN BE EATEN RAW?
In addition to the above, there are many other types of vegetables that also taste very raw. They include, for example:
- Cauliflower
- Fennel
- Carrots
- Asparagus
- Kohlrabi
VEGETABLES THAT ARE BETTER COOKED
You should boil or cook the following vegetables before eating them to turn off antinutrients and some toxic substances.
- Mushrooms are general, they should not be consumed raw. They are not vegetables, but in the kitchen, they are used in a similar way.
- Green beans, cook them for at least 20 minutes to deactivate lectins.
- Potatoes contain solanine, so boil them in water and then discard the cooking water. Solanine is more abundant in old potatoes.
- Legumes also contain lectins, so soak and cook them well before eating. An alternative is to germinate them.
- Cassava contains cyanogenic glycosides that in large quantities can be toxic. Cook before consumption.
