When it comes to healthy eating, the first thing we do is to find out the nutritional values of the foods, so that they can provide maximum benefits to our health. Did you know that there are a number of food items that lose nutrients when they are cooked? Yes, that includes all forms of cooking, be it baking, boiling, steaming, grilling, roasting or some other kind of preparation that involves applying heat. Therefore, you need to keep an eye on which food brings more nutrients, and through which form. 

There are a number of foods that are healthier when eaten raw. Ready to find out?

Here’s a list of those foods:
1. Nuts

Nuts are power-packed with vitamins and minerals, and are linked to various health benefits. From desserts to beverages, nuts can add a dash of flavour to everything. Do you enjoy roasted nuts? Well, if nuts are heated up, their calorie and fat content increases. Therefore, you should consume them raw. Consuming raw nuts such as almonds, cashew, hazelnuts, or pecans offer magnesium and iron, both of which are excellent for your body. 

2. Broccoli

A power food, broccoli packs a solid nutritional punch in the form of fibre, protein, iron, magnesium, calcium, selenium, magnesium, as well as the vitamins A, B, C, D, E, and K. 

Eat raw broccoli to reap out its maximum benefits. Image courtesy: Shutterstock

Broccoli is best, when consumed raw. According to a study published in the Journal of Agriculture and Food Chemistry, people who consume broccoli raw absorb sulforaphane more quickly and in higher amounts, as compared to people who consume it cooked.  

3. Coconut

Eating raw coconut is better than adding it to dishes. It is highly nutritious, because it has fibre, protein, carbs, vitamins, and minerals that are involved in many functions of the body. Also, coconut is a naturally hydrating food and has high levels of electrolytes. You can drink coconut water, as this is the easiest way to get its hydrating benefits

4. Onion

Onion is a staple in any Indian kitchen. According to a Cornell University study, raw onions contain sulphur compounds and cancer-fighting antioxidants that are only present in their juice. So, don’t cry for onions and enjoy them because they’re loaded with health benefits. You can add onion to your salads, when you’re eating lunch and dinner. 

5. Beetroots

Beetroots must be a part of salads, and you should eat them raw. This vegetable is high in fibre, vitamin C, potassium, manganese, and the B vitamins m folate, which offers a range of health benefits that can boost your immune system, improve your stamina, fight inflammation, lower your blood pressure and even prevent cancer. 

Yes, you should eat beets raw! Image courtesy: Shutterstock

If you cook beetroots, they can lose up to 25 percent of their folate, so try to consume it raw. 

6. Tomatoes

Tomatoes are a major dietary source of antioxidants like lycopene, which have been linked to many health benefits, including reduced risk of heart diseases and cancer. Eating them raw might be a healthy idea, because they are a great source of vitamin C, potassium and vitamin K, which can positively affect your health in many ways. 

7. Red bell peppers

The first thing that comes to mind when you think of citrus fruits is vitamin C. But red bell peppers can take their place easily. Red bell pepper is definitely one of the foods you must eat raw. It is easy, convenient, and healthy. What’s more, it is a great source of vitamins C, B6, E, and magnesium.