Nutritionists point out that some vegetables retain more nutrients and antioxidants when eaten raw. Among the leaders in terms of benefits are garlic, broccoli, beets, kale, and bell peppers. If you can't eat them raw, steaming them helps to preserve as many beneficial properties as possible.
According to the U.S. Centers for Disease Control and Prevention, only 10% of adults eat enough vegetables. Raw vegetables are not only rich in vitamins and antioxidants, but they are also convenient for snacking and quick additions to meals.
Garlic
Raw garlic contains allicin, a compound that helps lower cholesterol, blood pressure, and blood sugar levels. For cooked dishes, nutritionists recommend chopping or mincing garlic and letting it sit for 10 minutes before cooking to preserve its benefits.
Broccoli
Raw broccoli is rich in vitamins A, C, K, folate, calcium, and iron. Glucosinolates and sulforaphane are especially beneficial, as they reduce inflammation and protect against cancer. Steaming preserves most of these compounds, while boiling or frying destroys antioxidants.
Beet
Raw beets contain betalains, antioxidants with anti-inflammatory properties, as well as nitrates, which improve blood circulation and help control blood pressure. They can be grated into salads, added to smoothies, or used to make refreshing raw beet dishes.
Kale
Raw kale contains the enzyme myrosinase, which converts glucosinolates into isothiocyanates with cancer-fighting properties. For a softer texture, it can be massaged into a dressing or added to a smoothie.
Sweet pepper
Raw red peppers contain twice as much vitamin C as an orange, as well as folate and polyphenols. They can be eaten as a snack, added to salads, stuffed, or served with hummus.
Nutritionists emphasize that even if raw vegetables don't suit your stomach, steamed or lightly cooked vegetables are still incredibly healthy. The main thing is to include them in your diet regularly.
