Complete List of Vegetables that are Best Eaten RAW

While there are vegetables that need to be cooked to improve their nutrient content, there are a few that are best eaten raw. Some vitamin vitamins are lost or at least reduced when the meals is subjected to heat, exactly like other nutrients may be enhanced after cooking. But if you’re trying the raw diet, there are a number of reasons why eating raw vegetables is good for you, including the truth that cooking can affect the following nutrients:

Vitamin C

This vitamin is common in citrus fruits, but there are numerous vegetables that contain this vitamin as well, such as cabbage, Brussels sprouts, and broccoli. Just two minutes of high temperature publicity can reduce 10% of vitamin C in tomatoes.

Vitamin B1 or Thiamine

High temperature freely destroys this vitamin, which is situated in foods like legumes.

Other B Vitamins

Exactly like thiamine, B vitamins are usually lost when subjected to high temperature, such as when you boil the vegetables, because this band of vitamins is drinking water soluble. But lack of the nutrients can be reduced if you don’t use drinking water in cooking food, such as microwaving and roasting.


There will vary enzymes, such as myrosinase and indoles that are located in cruciferous vegetables, that are lost when cooked. These enzymes in Brussels sprouts, cauliflower, kale, cress, and mustard have anti-cancer properties.

It’s important that careful planning and research is performed before you undertake the raw food diet. But even if you’re not heading to consume everything raw, there are a few vegetables that are better when they’re still left fresh. This is actually the set of vegetables you will keep uncooked to reap the health benefits:

  • Jalapeno pepper
  • Ginger
  • Bell peppers (all yellow, red, and green)
  • Kale
  • Lettuce
  • Celery
  • Garlic
  • Spinach
  • Onion
  • Tomato
  • Zucchini
  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Watercress
  • Beets
  • Asparagus
  • Eggplant
  • Summer squash
  • Potato
  • Cucumber
  • Jerusalem artichoke
  • Sweet potato
  • Winter squash
  • Green beans
  • Corn
  • Peas
  • Fiddleheads

The bottom line is that we should eat plenty of vegetables, along with fruits, no matter how you prepare them – cooked or uncooked. Garlic is certainly recommended by experts to be eaten raw because of its allicin content. This phytonutrient that can destroy tumor cells, including lung malignancy cells, is in higher amounts when garlic is in its raw form. Cooking it can decrease its allicin content – same as with onions that have allicin as well.

Foods that are high in vitamin C may be eaten natural to take advantage of the vitamin. A healthy diet can be comprised of some raw fruits and vegetables, which can also fight weight gain because of its high fiber content.

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