Oven, steam or grill cooking are just some healthy cooking techniques that help us to maximize the benefits of foods that can not be eaten raw.
Without a doubt, there are some products that, on the other hand, are much more nutritious when consumed in their natural form.
Although some foods acquire a better flavor after we have cooked them, others instead give us more vitamins and minerals if eaten raw.
This happens because the heat used to cook them compromises the characteristics of some essential nutrients, reducing the healthy benefits.
For this reason, we have compiled a list of 8 foods that can be much more nutritious if ingested raw.

1. Beetroot

Beetroot is a vegetable with a high content of natural sugars and essential nutrients that bring great benefits to health and a huge amount of:
● Vitamins (A, B and C)
● Mineral salts (potassium, magnesium, iron)
● fibers
Consuming this food regularly promotes the activity of the immune system, proper blood circulation and other important functions for physical and mental health.
Cooking beetroot is not recommended because this process causes a 25% loss of folic acid levels, a compound that promotes brain health.

2. Broccoli

roasted garlic lemon broccoli

Broccoli is a food rich in vitamin C, calcium, potassium and other essential nutrients that provide a wide variety of benefits to the body.
They also have a significant amount of sulforaphane, a compound that reduces the risk of cancer and prevents cardiovascular and immune diseases.
According to a research, those who eat raw broccoli absorb this substance more easily, as well as the vitamins and mineral salts of this vegetable.


3. Onions

onion-2

The onion contains an active compound called allicin which, once absorbed by the body, prevents cancer, reduces anxiety and improves cardiovascular health.
It has been shown that cooking reduces the levels of this phytonutrient, and as a result it will be more difficult for the body to absorb it.
The best is to eat raw onion in salads or smoothies. In this way, you will enjoy to the fullest its benefits.

4. Red peppers

This vegetable contains a significant amount of vitamin C. Also, it is a good source of vitamin B6, vitamin E and magnesium.
The brief cooking will maintain its sweetness and many of its properties. The real problem is high temperatures; in fact, if they are left on fire for a long time, they will lose both vitamin C and other nutritional properties.

5. Dried fruits

Although they contains much more calories than other foods, dried fruits are a magnificent source of healthy fats, proteins and antioxidants.
These nutrients decrease levels of bad cholesterol, circulatory problems and other disorders of the cardiovascular system.
Nevertheless, the best would be to choose the raw dried fruits, as they bring a large amount of vitamins and minerals and do not contain transgenic oils.
Some delicious options are:
● Almonds.
● Cashews.
● Hazelnuts.
● Nuts.

6. Wild fruits

The combination of dried berries and dried fruits has become a healthy alternative for snack or breakfast.
Unfortunately, dried berries do not contain the same nutritional properties as fresh ones and, in fact, the process to which they are subjected increases their sugar and calories.
Since they are completely dehydrated, they lose all the vitamins and minerals they contain when they are in their natural state.


7. Coconut

This delicious fruit, if consumed raw and not used to prepare sweets, is very healthy.
Famous for its oil and its water, it contains medium-chain fats that promote cerebral and cardiac health.
If it is processed, however, it loses an important part of its essential nutrients compromising, therefore, the benefits that it could bring to the organism.


8. Garlic

Used in many dishes of our tradition, garlic is a food rich in allicin and antioxidants, excellent for the health of the body.
A study revealed that eating it raw decreases the risk of lung cancer, partly because cooking it destroys about 90% of its vitamins and minerals.

Start by adding these foods to your diet and, to maximize their benefits, we advise you to eat them raw.