Over the centuries, after the creation of fire, different methods of cooking food were developed. Thanks to the fire we have the opportunity to enjoy a variety of dishes, enriched with beneficial substances for the body.

Foods that you should eat raw

During preparation the taste may improve, but certain foods provide many more vitamins and minerals if eaten raw. This happens because the heat destroys some important nutrients and reduces the benefits of the health products. Next, we present a list of the 8 foods that you should consume raw to take better advantage of its nutrients .

1. Beet

Beetroot is a vegetable that is well known for its high content of natural sugar and nutrients. This vegetable is rich in:

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

In addition, regular consumption of this vegetable supports the immune system, and also contributes to physical and mental health. But, during cooking, the folic acid content in beets is reduced by 25%. As we already know, this element is necessary for the work of the brain.

2. Broccoli

Broccoli contains vitamin C, calcium, potassium, and other nutrients. This is a very useful vegetable for the body. Broccoli contains a significant level of sulforaphane, which reduces the risk of cancer, cardiovascular and autoimmune diseases.

3. Onion

Onions contain an active ingredient called allicin, which is absorbed by the body and prevents the development of cancer. In addition, it helps to overcome feelings of anxiety and improves the functioning of the cardiovascular system. However, in the cooking process, the level of these nutrients decreases and they are more difficult for the body to digest. Ideally, you need to add onions to salads to get the maximum benefit from the raw plant.

4. Red pepper

This vegetable has three times the RDA of vitamin C. The red pepper is the preservative of vitamin B6, vitamin E and magnesium. The quick preparation of red pepper allows you to preserve the sweet taste and many useful substances. But if you cook this vegetable at high heat, you will lose vitamin C and other nutrients.

5. Walnuts

Although nuts are a high-calorie product, they are an important source of healthy fats, protein, and antioxidants. Walnuts are helpful in reducing cholesterol levels and normalizing blood circulation. They are also good for eliminating fatigue from the work of the cardiovascular system. Nuts should be eaten raw in order to get the most vitamins and minerals. In addition, they do not contain genetically modified oils.

The best decision:

  • Almond
  • Cashew
  • Hazelnut
  • Nut

6. Berries

Adding dried berries to cereals, as well as consuming dried fruit with walnuts is a very popular food habit of recent times, especially for breakfast and snacks.

Unfortunately, dried berries do not have the same nutritional value as fresh ones. Sometimes the sugar content can even increase three times if the berries are subjected to such treatment. Because they are completely dehydrated, they lose water-soluble vitamins and minerals, which are the basis of the natural product.

7. Coconut

This tasty fruit is much more useful when eaten raw, rather than added to bars, candies, and cakes. Known for its oil, coconut contains medium chain triglycerides, which strengthen the heart system and activate brain functions.

8. Garlic

It can be found in many dishes, it is enriched with allicin and antioxidants. Perfect for maintaining the health of the whole body. One study showed that consuming garlic in raw form reduces the risk of lung cancer. During cooking, up to 90% of the vitamins and minerals in this product are lost.

A couple more tips:

Also, don’t forget to drink clean water (not fizzy, not boiled, not tea, not coffee, and no components). It helps to maintain the body water balance, elasticity, youth of the skin, also to cleanse the body.

Whenever possible, use various types of vegetables, since they are rich in fiber, vitamins, minerals and phytonutrients. Especially useful are spinach, arugula, leafy salads, celery and basil, as well as fennel and parsley that we normally use.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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