Cooking can unlock flavor, but sadly, it can also strip away some of the very nutrients you’re trying to get. For some fruits and veggies, turning up the heat means turning down maximum benefits. These eight foods are healthiest straight from the cutting board.
8. Leafy Greens
Just had a salad with fresh leafy greens? You’re on the right track to healthy eating. Leafy greens like spinach and lettuce deliver big doses of folate, vitamin C and fiber when raw. Meanwhile, cooking them cuts some of those nutrients. When eating these greens fresh, make sure to wash them well. People with kidney issues, however, should know that raw spinach has oxalates, but light cooking reduces them.
7. Berries
Berries like raspberries and strawberries are highest in vitamin C when raw; heat can degrade this delicate vitamin heavily. If you have sensitive teeth, let these berries come to room temperature for comfort and sweetness. Wash and eat fresh, with yogurt or in oatmeal.
6. Tomatoes
Tomatoes deliver more lycopene when cooked, but raw tomatoes still retain high levels of vitamin C and flavor. And honestly? That fresh taste must be experienced. Eat them sliced in sandwiches or have them chopped for fresh pico de gallo. Some people notice digestive discomfort when eating too many raw tomatoes, though. So always proceed with caution.
5. Garlic
Raw garlic delivers allicin, a sulfur compound linked to lower blood sugar levels and improved blood glucose control. However, this compound largely disappears when garlic is cooked. Instead, toss the garlic raw into salsa or dressings. But be careful because it can be irritating on the stomach. You can also finely chop garlic and let it sit for a few minutes before adding to dishes.
4. Beets
Beets are rich in nitrates and betalains, which support blood flow and offer antioxidant benefits. You can blend them into smoothies or grate them raw into a crunchy salad. Beets can stain, though, so use a cutting board you don’t mind rinsing. Also, start small and see how you feel. Some people experience mild tummy discomfort when eating raw beets.
3. Kale
Raw kale contains compounds like glucosinolates and the enzyme myrosinase, which are linked to anti-cancer benefits. And yes, cooking also damages these compounds and enzyme. What you can do instead is massage raw kale with a splash of lemon juice. This softens the fibers and makes the veggies easier to chew and digest. Those with thyroid issues, be careful. Eating lots of aw cruciferous may interfere with iodine uptake.
2. Bell Peppers
Bell peppers are vitamin powerhouses, especially when it comes to folate and vitamin C. Eating peppers raw keep them at their peak, while cooking can lower the levels a bit. For maximum benefit, slice them fresh for snack plates, salads, or even dipped in hummus. If you have a sensitive stomach, start with smaller portions since raw peppers can be quite hard to digest.
1. Broccoli
Raw broccoli also contains the enzyme myrosinase, which helps turn natural plant compounds (glucosinolates) into sulforaphane—a nutrient linked to cell protection and anti-inflammatory effects. Enjoy broccoli raw in salads or with dip. If someone has thyroid issues, better to lightly steam the veggies or check with a doctor.