10 Foods You Should Eat Raw Rather Than Cooked

An apple is way healthier than an apple pie! Isn’t it? In the same way, there are specific ways to eat certain foods to extract most of their nutritional benefits. Some foods are boiled, baked, grilled, roasted or steamed to supercharge their nutrients so that the body can absorb the nutrients better. Similarly, when some foods are cooked rather than eaten raw, their effective nutrient value decreases and makes it very difficult for your body to absorb the minerals and vitamins. Although some foods taste better when cooked, you might want to eat them raw to get the most benefit out of them! Here are ten foods that you should eat raw rather than cooked:


Broccoli is a very nutritious vegetable that should always be on the top of your grocery list! It offers many minerals and vitamins and contains a chemical compound called sulforaphane, which helps lower blood pressure, improve heart health, and fight off cancer cells. It also contains antioxidants that are known to boost immunity and offer anti-ageing.

Nutrients: vitamin C and K, folate, manganese, iron, potassium.

Why eat raw: According to various reports, by consuming raw broccoli, the chemical compound sulforaphane is absorbed in higher amounts and more quickly than when eaten cooked.

Recipe: raw broccoli salad.

  1. Beetroot:

Beetroots are excellent vegetables with a lot of nutritional benefits. Although they are high in sugar, they contain a vitamin called folate, which offers many benefits. It can reduce inflammation, risk of congenital disabilities, lower blood pressure, boost immunity and prevent cancer.

Nutrients: vitamin C and B6, iron, magnesium, calcium.

Why eat raw: Although you will need some time to get adjusted to eating raw beetroots, it is essential because, after cooking, these vegetables can lose up to 25% of their folate content.

Recipe: detoxifying beetroot juice.

  1. Onions:

Along with other nutrients, onions contain a vital nutrient called allicin, which reduces hunger, improves cardiovascular health, lowers blood pressure and prevents cancer. To boost your body with natural quercetin doses, you need to incorporate both yellow and red onions. They have anti-bacterial, anti-fungal and anti-inflammatory properties.

Nutrients: vitamin C and B6, calcium, magnesium, iron.

Why eat raw: If you want to get the most of these nutritional benefits, you should consider eating onions raw rather than cooked.

Recipe: pickled onions.

  1. Red bell peppers:

Along with citrus fruits such as lemons, oranges, etc., red bell peppers are a great source of vitamin C. Red bell peppers offer nearly thrice the required amount of vitamin C you need for the day! Red bell peppers also provide a lot of antioxidants.

Nutrients: vitamin C, B6, K1, E and K, folate, potassium.

Why eat raw: If you cook the bell peppers at a low flame, their sweetness is maintained. However, cooking, grilling or roasting them at temperatures over 375 Fahrenheit can break down the vitamins. To avail of its full nutritional benefits, it is best if you eat raw red bell peppers.

Recipe: bell pepper sandwich.

  1. Nuts:

When it comes to balancing your diet, nuts provide a healthy source of fats that you need to include in your diet. These fats are necessary for the body and can reduce blood sugar levels, lower the bad cholesterols and promote good heart health. It is best to purchase a pack of unroasted cashew nuts, hazelnuts, almonds or pine nuts.

Nutrients: Calcium, iron, vitamin B6, magnesium, omega-3 fatty acids.

Why eat raw: Raw nuts contain a much higher magnesium and iron content, and they are also free from GMO oils.

Recipe: raw trail mix.

  1. Coconut:

Everybody loves eating candies and pastries containing coconuts, but it has a very less nutritional value. It also fills your body with unnecessary sugar. Coconut has its list of health benefits. Starting from the flesh to the water, every part of the coconut is loaded with nutrition!

Nutrients: vitamin C and B6, calcium, magnesium, iron, manganese, sodium, fibre.

Why eat raw: Coconut flesh has some healthy constituents that is good for the heart and the brain. Coconut water is said to balance bodily fluids more effectively than regular water.