8 Foods That Are Healthier When Eaten Raw

· July 11, 2017

All of the different cooking and preparation methods developed over the centuries have allowed us to enjoy a wide variety of foods full of the nutrition our body needs.

Baking, steaming, and grilling are a few of the healthy methods that we have to maximize the nutrients of certain foods that must be cooked.

However, some foods actually may be much more nutritious if they’re eaten in their 100% natural state.

While cooking may improve the taste of some of them, it has been proven that certain foods provide more vitamins and minerals if eaten raw.

That’s because the heat and things we add to food when we cook it break down some essential nutrients and make them less beneficial for your health.

Here, we’ve compiled a list of 8 foods that are more beneficial eaten uncooked.

Find out what they are!

1. Beets

Beets are well-known for being a vegetable with one of the highest amounts of natural sugars and essential nutrients.

They contain high levels of:

  • Vitamins (A, B, and C)
  • Minerals (potassium, magnesium, iron)
  • Fiber

In addition, regular consumption supports your immune system, circulation, and other important parts of your physical and mental health.

The reason we recommend not cooking them is that this process lowers their folic acid content by up to 25%, and this is a compound your brain needs.


“Want to learn more? Take Care of Your Brain with Beet Juice. It’s Great!”

2. Broccoli

Broccoli contains more vitamin C, calcium, potassium, and other nutrients than almost any other vegetable. It’s wonderful for your body.

It also contains significant levels of sulforaphane, a compound associated with a lowered risk of getting cancer as well as cardiovascular and auto-immune diseases.

According to a study published in the Journal of Agricultural and Food Chemistry, those who eat it raw absorb this substance and its other vitamins and minerals more easily.

3. Onions

Onions contain an active compound called allicin, which gets absorbed into your body and prevents cancer, helps with anxiety, and improves your cardiovascular health.

However, when they undergo the cooking process, levels of this phytonutrient go down and it becomes harder to absorb.

Ideally, you should add them to salads and juices to take advantage of everything they have to offer when eaten raw.

4. Red peppers

This vegetable contains up to three time the daily recommended value of vitamin C. It’s also a great source of vitamin B6, vitamin E, and magnesium.

Cooking them for a short time will allow you to keep their sweetness and many of their nutrients. However, cooking them at high temperatures will make them lose both their vitamin C and their other nutrients.

5. Nuts

Even though they’re one of the higher-calorie foods out there, nuts are a significant source of healthy fat, protein, and antioxidants.

These nutrients lower bad cholesterol and help with circulation problems and other disorders of the cardiovascular system.

However, they’re best eaten raw because they provide more vitamins and minerals that way. Plus, they don’t contain genetically modified oils.

A few delicious choices are:

  • Almonds
  • Cashews
  • Hazelnuts
  • Walnuts

6. Berries

Adding dried berries to cereal and having them in trail mix with nuts have become a trend in healthy eating lately, especially for breakfast and snacks.

Unfortunately, dried berries don’t have the same nutritional value. Plus, sometimes their sugar and calorie content go up, even up to three times when they’re processed like that.

Since they’re completely dehydrated, they lose the water-soluble vitamins and minerals they contain in their natural state.

7. Coconuts

This tasty fruit is much more nutritious when eaten raw, as opposed to adding it to bars, sweets, and cakes.

Famous for their oil and healthy water, coconuts contains essential medium-chain fat that strengthen your cardiac and brain health.

Processing it makes it lose a large amount of its nutrients and thus makes it less beneficial for your body.

“Check this article out: This is What Coconut Oil Can Do for Your Hair”

8. Garlic

Found in all kinds of dishes, garlic is rich in allicin and antioxidants. It’s wonderful for your body.

One study discovered that consuming it raw lowers your risk of lung cancer.

However, any cooking process can destroy up to 90% of its vitamins and minerals.

Are you used to cooking these foods? Now that you know how good they are for your body raw, try out new recipes that allow you to get 100% of their nutrients.