Diet

Foods you should eat raw and so you can enjoy all the nutrients

As you already know, fresh fruit is a much healthier option than a food rich in sugar. This is common sense, and for some people, making healthy choices like not choosing foods high in sugar is enough to keep them on track with maintaining a healthy diet and lifestyle.

Foods you should eat raw and so you can enjoy all the nutrients

Here are some foods, which are fine to cook - be it boiling, baking, broiling, steaming, fried, etc., but there are some foods that should be better eaten raw.

Foods you should eat raw

Best foods to eat raw:

1. Beet

Beetroot is a vegetable that actually has the highest sugar

Beetroot is a vegetable that actually has the highest sugar content compared to other vegetables, but its full nutritional properties make up for it. Beets are high in fiber, vitamin C, potassium, manganese, and vitamin B folate. It can boost your immune system, fight inflammation, lower blood pressure, and even prevent cancer.

When you cook beets, they can lose up to 25 percent of their folic acid. It may take some time to get used to eating beets in their natural state, but you can make them grated in salads or in smoothies. By combining them with other fruits and vegetables, it will be easier to eat raw beets, and in this way it will also taste better.

  

2. Broccoli

Broccoli also contains sulforaphane that helps fight cancer cells


 

Broccoli is a cruciferous vegetable that should always be on your list every time you go shopping. This vegetable is not only full of vitamin C, calcium and potassium, but it is also one of the vegetables with the highest amount of protein. Broccoli also contains sulforaphane that helps fight cancer cells, lowers high blood pressure, and has antioxidants that help fight aging.

Yes, broccoli is a great cooked meal, but according to a study in the Journal of Agricultural and Food Chemistry, it is best eaten raw as it is able to absorb sulforaphane more quickly compared to cooked broccoli.

3. Onions

Eating the onions raw is best for you

Eating the onions raw is best for you, because this little bulb is packed with nutrients that can help curb hunger, prevent cancer, promote cardiovascular health, and lower high blood pressure.

Don't eat just one type of onion. Include red and yellow onions for your serving of quercetin, which is a flavonoid that has anti-fungal, anti-inflammatory, and antibacterial properties to help fight all types of viruses, including the flu and colds.

4. Red Peppers

Red peppers have almost three times the amount of vitamin C

Red bell peppers should be right there with citrus when it comes to their vitamin C content, as this vegetable is packed with this vitamin. In fact, red peppers have almost three times the amount of vitamin C needed for the entire day. It is also packed with powerful antioxidants and is a great source of vitamin B6, vitamin E, and magnesium.

Keep in mind that if you cook them for a long time, especially if they are cooked above 190 degrees Celsius, it will cause their vitamin C properties to break down. Hence why it is better to eat them raw to get all the nutritional benefits of red pepper.
 

5. Garlic

C cooked garlic reduces its anti-inflammatory effects

Garlic is one of those types of food that is almost always consumed cooked, especially in Asian cuisine where garlic is used for practically everything. Garlic, like onions, contains the phytonutrient allicin, which can be consumed in higher amounts by eating it raw.

One study revealed that consuming cooked garlic reduces its anti-inflammatory effects. So, it is best to eat raw garlic to reap its benefits. It is also recommended to consume raw garlic two or more times a week to reduce the risk of developing lung cancer. Therefore, increase raw garlic in your meals.

Arymel García

Editor of muii.in. Passionate about nutrition and healthy living, I have been a content creator for 8 years.+ info

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