Vegetables are a great source of nutrients that are essential to our health. These superfoods make us feel great and full of energy while helping us maintain a slim waist too. While you can cook most vegetables, some are really more useful if eaten raw. Read on and find out what vegetables you should eat without cooking.
Why You Should Include Vegetables in Your Daily Diet
Before we list the vegetables that are better raw than cooked, let’s discuss the advantages of eating vegetables in the first place because there are many people out there who are still reluctant to the green healthy stuff.
Nutritionists never cease highlighting the importance of having a balanced diet. This means one that includes vegetables and fruit. Some specialists even recommend eating a diet that is mainly based on vegetables. Also, there are so many detox programs that are limited to veggies.
Let’s understand why exactly these foods are so helpful. On the one hand, we have their low caloric intake which is a great aid for people who struggle to maintain or gain a proper weight. On the other hand, vegetables contain essential nutrients such as vitamins and minerals which are essential for our health.
Why Some Vegetables Are Better If You Eat Them Raw
The problem with cooked vegetables is that they are not as nutritious as raw vegetables. Once you put some of the vegetables in water and boil them or you cook them in different other methods, a large part of their essential nutrients gets lost in the process.
If you want to know exactly what is happening there, you need to understand that some of the vitamins found in vegetables are water-soluble vitamins. Two examples of these are precisely the two essential vitamins we can find in large amounts in many fresh vegetables: Vitamin C and the group known as B Vitamins.
These are great if assimilated from fresh, raw products. If you cook the vegetables that are naturally packed with B and C Vitamins, you will basically lose some of these nutrients due to the action of water and high temperatures.
Nutritionists, therefore, recommend eating most, but not all vegetables, mainly raw in order to benefit from the full advantages of their nutritional value. Moreover, vegetables are a great source of antioxidants which, in their turn, might also be lost as a result of cooking.
Vegetables You Shouldn’t Cook
Some of the vegetables you should rather be eating raw are:
- Broccoli: it has a high amount of vitamin C and it is known for its ability to help fight against cancer.
- Cabbage: this vegetable is a great addition to a fresh salad and it is packed with Vitamin C and Vitamin K – which help maintain blood pressure under control and boost bones’ health.
- Watercress: watercress is easy to find and besides C and B Vitamins, it also contains calcium, folic acid and iron – which are important for people suffering from anemia.
- Lettuce: Lettuce is low in calories and has a high content of Vitamins A, C, K, calcium, potassium, magnesium, iron. It can help fight against cardiovascular diseases, cancer, bone diseases, and anemia.
- Green beans: this is a good source of Vitamins A, C, K, and other essential nutrients such as folic acid and fibers. Green beans are useful in preventing heart diseases, weight problems and diabetes.
- Kale: Beta carotene, calcium, K and C Vitamins are just some of the beneficial elements of this vegetable. Besides, with a good salad chopper, you can easily add kale to your raw meals.
Diet is the best ally against disease and vegetables are essential elements of a proper diet. Before you cook any vegetables, think twice and consider eating some of them raw if possible. This way, you’ll maximize your intake of vitamins and minerals.