Super Foods that are Best Eaten Raw

Sharon Moore April 24, 2015

You know that apple, broccoli and tomato are good for you. But how we prepare healthy foods such as these also have an impact on how much the nutrient our body gets when we eat them. Whilst steaming, roasting, grilling or sautéing certain super foods sound better and tastier than simply eating them raw, there are those that are healthier when not cooked.

Here are some foods that are much healthier when eaten raw:

Broccoli

This superfood does not only contain loads of vitamin C, calcium, potassium, and protein. It also has sulforaphane – a powerful compound that has the ability to fight cancer cells, lower blood pressure, and boost immunity. Such compound also helps fight the effects of free radicals in the body.

Red Bell Peppers

When it comes to vitamin C, citrus fruits have always been the most popular source. But red bell peppers could also provide with as much as vitamin C as lemons, oranges and limes do. Not only that. Bell peppers contain antioxidants, along with vitamin B6, vitamin E, and magnesium.

Nuts

Raw nuts are higher in iron, magnesium, and contain no GMO oils. They also contain healthy fats that promote better heart health. Whatever your choice is – almonds, cashews, hazelnuts, pecans – opt for the raw version.

Berries

Dried berries may seem like a healthy snack. But they don’t provide the same nutritional benefits as their raw counterparts. Dried berries may also contain two or three times more sugar, which increase their calorie and carbohydrate contents. Furthermore, dried berries have reduced amount of certain water-soluble vitamins and minerals.

Garlic

Most of us want garlic cooked due to its strong pungent flavour when eaten raw. But research suggests that that raw garlic consumed two or more times a week may help lower the risk of developing lung cancer. Adding crushed garlic in your salad dressing is one great way to make your food healthier.

Onions

Same with garlic, onions are healthier when eaten raw. It contains allicin, a compound that is linked to many health benefits, such as improved cardiovascular health, lower blood pressure, and cancer prevention. The thing is that you get more of allicin when you eat onions raw as opposed to eating them cooked.

Seaweeds

Seaweeds such as kelp, nori and wakame are extremely abundant in minerals, especially iron, calcium and iodine. These improve the liver and thyroid functions, alkalise blood, detoxify the body, and provide many other health benefits.

Chia Seeds

One of the amazing qualities of Chia seeds is their ability to expand and absorb liquid, which makes them great for weight loss and management. Chia seeds get easily digested, so there’s no need to cook them. They provide easy access nutrients to the body

Leafy Greens

Kale, chard, beet greens, collards and spinach and other leafy greens are high chlorophyll (a very powerful antioxidant), as well as vitamins C and E, fibre, enzymes and amino acids. Heating them could cause these nutrients to deplete.