We’re told to eat our veggies, but no one said they should always be cooked. While stir-frying and roasting bring out big flavor, certain veggies lose their natural benefits when heat gets involved. Here are 10 vegetables that are better for you raw.
10. Radishes
Radishes are more than just a pretty garnish. These crunchy little roots are packed with serious health benefits, especially when you eat them raw. They’re a great source of vitamin C and potassium, and they also contain an antioxidant called CoQ10, which helps your body produce energy. Eating raw radishes can also help reduce inflammation in your body, which is linked to a lower risk of chronic diseases.
9. Celery
Celery is known for being a low-calorie snack, but it’s also packed with nutrients. This crunchy vegetable is about 95% water, plus it’s a great source of vitamin K and folate, which is essential for bone health and metabolism. When you cook celery, you lose some of these valuable nutrients, so eating it raw is the best way to get maximum benefits.
8. Arugula
If you’re a fan of peppery greens, you’ll be happy to know that arugula is also good for you. This leafy green contains calcium, potassium, and a good amount of folate. Cooking arugula can significantly reduce its folate content, so eating it raw in salads or as a topping for your pizza is the best way to go.
7. Watercress
Watercress is one of the most nutrient-dense foods on the planet, with a 100/100 score from CDC! This leafy green is loaded with vitamins and minerals, but it really shines when it comes to vitamin K. Just one cup of raw watercress provides over 100% of your daily vitamin K needs. Cooking watercress can reduce its vitamin C and antioxidant content, so it’s best to enjoy it raw in salads, sandwiches, or smoothies.
6. Onions
Raw onions are packed with organic sulfur compounds, which have anti-inflammatory and antioxidant properties. Onions are a good source of quercetin, a powerful antioxidant that support heart health by regulating blood pressure and reducing cholesterol levels. Consider adding raw onions to your salads, sandwiches, or salsas to get the most out of this vegetable.
5. Bell Peppers
Mover over, oranges. A single raw red bell pepper contains more than double the vitamin C of an orange. This vitamin is a powerful antioxidant that helps protect your cells from damage. It also boosts your immune system and helps your body absorb iron. Bell peppers also contain folate and antioxidants called polyphenols. The catch? All of these amazing nutrients are sensitive to heat.
4. Kale
When you eat kale uncooked, you can access its full disease-fighting potential. Research shows that just a serving or two of raw kale and other cruciferous veggies each week can make a difference in lowering cancer risk. Make raw kale taste great by giving it a quick “massage” with lemon juice and olive oil.
3. Beets
The red color of beets comes from compounds called betalains, and they happen to be antioxidants with anti-inflammatory properties. Raw beets are also rich in natural nitrates, which your body converts into nitric oxide. Nitric oxide helps relax your blood vessels, leading to lower blood pressure.
2. Broccoli
Broccoli is a nutrient-dense veggie, but you might be missing out on one of its most powerful benefits if you’re not eating it raw. Raw broccoli is an excellent source of sulforaphane, which has anti-cancer and anti-inflammatory properties. While cooked broccoli is a good source of fiber and other nutrients, it doesn’t provide the same level of sulforaphane.
1. Garlic
Garlic is at its most powerful when eaten raw. The secret lies in a compound called allicin, which is a powerful antibacterial, antiviral, and antifungal agent. This compound has been shown to boost immune system, lower blood pressure, and improve cholesterol levels. Try mincing a clove of raw garlic and add it to your salad dressing, or mix it with some olive oil and spread it on toast.