Vegetables contain many valuable vitamins, minerals and antioxidants. However, some nutrients are sensitive to heat or are diluted in the cooking water. This applies, for example, to vitamins C, E and group B. Therefore, you will get more nutrients if you consume some raw vegetables.

1. Broccoli

Broccoli is rich in vitamins B1, B2 and B6, and in vitamin C, which is very sensitive to heat. With just 100 g of raw broccoli you could meet your daily needs for vitamin C. When you cook it, 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 It also contains glucosinolates, sulfur compounds that promote the detoxifying function of the liver. and they are also sensitive to heat. Eating it raw triples its amount of sulforaphane, a substance related to cancer prevention.

When eating raw broccoli, choose only the florets, which are more digestible than the stems. But Uncooked broccoli can cause bloating. If this is your case, eat small amounts.

Broccoli is rich in fiber, which is essential for intestinal health. In the following video you can discover how to benefit from all types of fiber:

2. Garlic

Garlic is a true miracle bulb. It contains phytochemicals such as allicin that favors the reduction of fats in the blood. But for allicin to be activated it has to combine with the enzyme allinase, which is found in garlic itself. This happens when we crush raw garlic in the mortar or when we chew it. However, the beneficial reaction does not occur if we cook garlic.

Therefore, to get all the benefits of garlic, it is best to eat it raw. You can also grind it and let the reaction between allicin and allinase 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 raw onions from time to time, for example in a delicious salad.

4. Peppers

Peppers are one of the vegetables richest 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, contains iron and a lot of vitamin C, that is lost during cooking. However, you should be careful if the zucchini tastes bitter.

Cucurbitacins 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 juicy, 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.

Beets lose much of their folate when cooked. Raw beets are very good finely grated, for example in a salad. You can also blend it to drink the juice.

However, You should not overdo it with raw beets as they contain oxalic acid. The acid in the fruit is not toxic per se, but it can be harmful in large quantities and promotes kidney stone formation and inhibits iron absorption.

Therefore, People who are prone to kidney stones should not eat this vegetable raw or do it very occasionally.

What other vegetables can be eaten raw?

In addition to the above, there are many other types of vegetables that also taste good raw. They include, for example:

• Cauliflower
• Fennel
• Carrots
• asparagus
• Swede

Vegetables that are better to cook

You should boil or cook the following vegetables before eating them to deactivate antinutrients and some toxic substances.

• Mushrooms is general, They should not be consumed raw. They are not vegetables, but they are used in cooking in a similar way.
• green beans, Cook them for at least 20 minutes to deactivate the lectins.
• The potatoes They contain solanine, so you have to boil them in water and then discard the cooking water. Solanine is more abundant in old potatoes.
• The legumes They also contain lectins, so soak them and cook them well before consuming them. An alternative is to germinate them.
• The cassava It contains cyanogenic glycosides that can be toxic in large quantities. Cook it before consuming it.

You can eat vegetables like raw rhubarb and eggplant, but they taste much better cooked.