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Best Vegetables to Eat Raw

Best Vegetables to Eat Raw


Best Vegetables to Eat Raw

by Aleksandar Mishkov

4 months ago

Best Vegetables to Eat Raw

Cooking vegetables is usually a good idea. Cooking breaks down cell walls, releases antioxidants, and gives your veggies a more delightful taste and flavor. And while we all know vegetables are good for us, not all of us realize that raw vegetables have different nutrient profile than cooked vegetables. In some cases, raw vegetables might be even better for you than cooked vegetables.

Here are five best vegetables to eat raw.


Broccoli is part of the cruciferous vegetables family. Cooking cruciferous vegetables is not always a good idea, since it destroys their unique anti-carcinogenic potential. Yes, it is hard to imagine eating raw broccoli. But that might be the case for reaping the benefits of broccoli.

Now, that is not saying that cooked broccoli has no benefits at all. In fact, broccoli is one of the most nutrient-dense vegetable on the market. It is just some nutrients are loss in the cooking process.


Onions are great because they are very low in calories, and in the same time, they deliver a bevy of vitamins and minerals. Also, they are loaded with antioxidants, some of which might be loss during the cooking process.

Yes, caramelized onions might be one of the delights you want to try. But try to stick to raw onions to reap their benefits. Onions benefit heart health, contain cancer-fighting compounds, control blood sugar, improve bone density, improve digestive health, and more.

Leafy greens

We are mostly talking about kale and spinach here. They are best consumed raw. And no, juicing is not considered cooking. Basically, juice gives you the benefits of raw vegetables, in a form that is easy to digest and absorb. So, keep adding kale and spinach to your juices, and you will be just fine.

Steamed kale and spinach might have better, less bitter taste, but not as many vitamins and minerals.


Lettuce deserves its own spot here. And let’s be honest, is there are a better way to eat lettuce than in a salad? Or in a burger? But raw lettuce of course. We have hard time imagining someone actually cooking lettuce. But hey, we have to mention it, right?

During the summer, raw lettuce might be the most refreshing thing you can consume after watermelon. Because it is high in water, during the hot weather, lettuce is perfect for salads. The leafy green has high amounts of calcium, potassium, folate, and vitamin C.

Red bell pepper

A lot of people enjoy cooked red bell peppers. Yes, they are awesome when cooked. But they are even better when consumed raw. If you want a crunchy vegetable for your salad, bell peppers are the way to go.

Tips for eating raw vegetables

General recommendation for eating vegetables is between 2 and 3 cups per day. And to help you get there, we have some tips for eating raw vegetables.

- Add vegetables in a salad for the easiest way to eat them raw

- Prepare raw vegetable snacks for between meals, like bell peppers and broccoli with hummus

- Always start your day with some green leafy vegetables


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