These Raw Vegetables Pack a Nutritional Punch

Vegetables have consistently been touted as a beneficial part of a healthy diet. According to most dietary guidelines in the United States, people need an average of two and a half servings of veggies per day, although the USDA states that the amount you need depends on your age, sex, height, weight, and physical activity. It is estimated that there are more than 20,000 plant species in the world, and with such an abundance of vegetable choices, it makes it easy to enjoy a wide variety.

However, not all vegetables are created equally. Some are best enjoyed cooked and have health properties that are more beneficial when heated up. Cooking breaks down fiber and cell walls, making them easier for our bodies to digest, and can even increase the bioavailability of certain nutrients and compounds, like the antioxidant lycopene.

Yet, others are more beneficial while in their raw state, and exposing them to heat can diminish their valuable nutrients. Vitamin C, found in vegetables like broccoli, is water soluble, degrades during cooking, and all but disappears if the veggies are boiled. This vitamin is vital for the normal functioning of the body and plays a part in the formation of blood, bones, and muscles. Raw vegetables high in healthy compounds not found in many other sources should be kept in their natural state.

To determine the raw vegetables that pack a nutritional punch, 24/7 Tempo referred to numerous health and nutrition sources as well as the magazine Scientific American. We focused on vegetables that are often cooked, eliminating those that are commonly eaten raw, like lettuce and cucumbers. (However, these are vegetables you should never eat raw.)

Here are the raw vegetables that pack a nutritional punch:

• Vitamins: Folate (vitamin B9), manganese, potassium, iron, and vitamin C

Beets are rich in folate, which not only helps cells grow and function, but also is significant in development, growth, and heart health. However, they may lose up to a quarter of their vitamins when cooked – especially if they are boiled, as many of the nutrients end up in the water. Try them grated into a salad with roasted nuts and goat cheese.

• Health properties: Vitamin C, vitamins E and B6, magnesium, antioxidants

Technically a fruit, peppers are loaded with vitamin C but up to 75% of their antioxidants could be lost when they are cooked, and their B and C vitamins will diminish as well. Try them dipped in hummus or grated into a cabbage slaw with sesame oil.

• Health properties: Vitamins K and C, folate, magnesium, and potassium, antioxidants

Numerous studies show that broccoli is healthier when eaten raw than when it is cooked. It is a major source of sulforaphane, an antioxidant compound that may help fight cancerous cells and the bacteria that cause ulcers, and could also contribute to lower blood pressure and a healthier heart. Your body will absorb more sulforaphane from broccoli if it is eaten raw.

Try it in a salad with almonds, dried cranberries, and a dressing of maple and apple cider vinegar.

• Health properties: Vitamin C, vitamin K, folate

These cruciferous vegetables are full of vitamins and minerals, however, they may lose up to 55% of their vitamin C and 25% of their folate when they are cooked. Try them shredded in cole slaw as a cabbage alternative.

• Health properties: Vitamin K, vitamin C, folate, potassium, calcium, magnesium

A cup of raw cabbage contains about 85% of the recommended daily value for vitamin K and 54% of the vitamin C you need and is rich in nutrients. Cooking cabbage has been shown to decrease the antioxidants, vitamins, minerals, and sulfur compounds. Try it shredded in an Asian-inspired cabbage salad with spicy peanut sauce and edamame.

• Health properties: High in vitamins C and K, folate

The health properties of cauliflower diminish significantly with cooking. It also contains cancer-fighting compounds that are released when the vegetable is chopped. Try it minced or riced and added to a salad with spiced chickpeas, avocados, and mint.

• Health properties: Vitamins C, B6, K, folate, niacin, thiamine, E

This pungent vegetable is full of antioxidants and sulfuric compounds that can boost the immune system, decrease inflammation, and support a healthy heart and brain, compounds that can be destroyed when cooked. Try blending raw garlic into a sauce such as pesto or a spread like hummus to make it more palatable.

• Health properties: Vitamins A, B6, C, E, K, riboflavin

Kale contains compounds called glucosinolates that interact with an enzyme to become a compound that has been linked to lower incidents of chronic disease. However, when kale is cooked, the enzyme deactivates, and the vegetable loses this disease-fighting perk. Try a rubbed kale salad with pumpkin seeds and tahini lemon dressing.

• Health properties: Vitamins A, B6, C, and K

According to a 2018 study, leeks are one of the vegetables with the highest antioxidant levels when eaten raw. They are sweeter and milder than onions and can replace raw onion in fresh salsas and guacamole, or be tossed in salads.

• Health properties: Vitamin C, antioxidants, sulfuric compounds, quercetin

Onions contain numerous nutrients and compounds that will diminish with cooking. The sulfuric compounds in raw onions can help reduce cholesterol, promote insulin production, and reduce blood clots, which helps prevent cardiovascular disease. The quercetin is a flavonoid that can help fight cancer. Try raw onions in salads, on sandwiches, and in fresh salsas.

• Health properties: Vitamin C, vitamin K, folate, fiber

Peas in the shell are one of the most vitamin C-rich vegetables when eaten raw. Try them in a salad with basil, burrata, and lemon vinaigrette.

• Health properties: Vitamin C, folate, potassium, vitamin K

Eating raw tomatoes can help reduce the risk of heart disease and cancer and their health properties can help control blood sugar and boost immunity. Try raw tomatoes in a caprese salad with mozzarella, basil, and a drizzle of olive oil.