The health and nutrition experts at Prepped Pots powered by MuscleFood have revealed five vegetables that provide more benefits when consumed raw.
Some vegetables retain their nutritional value when consumed raw rather than cooking them.
Raw vegetables are also higher in fibre and naturally contain more water meaning they’ll keep you fuller for longer.
This makes them a great snack for those who are trying to lose weight and reach their fitness goals.
Ashleigh Tosh, nutrition expert at Prepped Pots said: “When it comes to vegetables some are actually better when consumed raw and this is because cooking, boiling and roasting these veggies actually breaks down a lot of their beneficial compounds.
“Take garlic for example, garlic contains allicin which boosts our immune system. When we cook garlic we break this compound down and make it less effective.
“Cooking these vegetables is by no means bad but it’s important to try and incorporate a mixture of raw and cooked veggies into your diet if possible.
“You can do this by turning them into tasty snacks – enjoy some sliced peppers with a side of hummus or dip some broccoli florets into a delicious ranch dip.
“You’ll probably find that these types of snacks will keep you fuller for longer too and that’s down to raw veggies containing more fibre and water.”
Vegetables you should eat raw:
- Peppers
These vibrant and crunchy vegetables contain more vitamin C and antioxidants when they are raw instead of cooked. Enjoy them cut up in a salad or sandwich or eat them on their own with hummus.
- Broccoli
Broccoli is rich in fibre and vitamin C, with both compounds having a higher concentration when the vegetable is eaten raw. Wash your broccoli, cut it into florets and dip them into a tasty ranch sauce for an afternoon snack.
- Garlic
This cooking staple contains a compound called allicin which is believed to support and boost the immune system. Cooking garlic reduces this compound meaning if you’re looking to reap the immunity boosting benefits of it, you may want to consume it raw instead. Try eating some garlic in the morning on an empty stomach, if you find the taste too much, grate some over a salad or eggs.
- Onions
Raw onions contain higher levels of sulphur compounds which can lower bad cholesterol and blood sugar. Incorporate raw onions into your diet by adding them to smashed avocado, wraps and sandwiches.
- Sweet potato
Unlike normal potatoes, sweet potatoes can be eaten raw. They are high in vitamin A, C, fibre and potassium. Grate the potato into some coleslaw or incorporate them into a tasty salad.
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