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It isn’t a secret that vegetables contain many vitamins and minerals. However, the way you eat them affects the number of nutrients that make it into your body. Some foods lose a good portion of their nutrients as soon as they are cooked. So before you turn on the pan, consider which vegetables may be better for you when eaten raw.


Broccoli is a rich source of antioxidants, vitamins, fiber, and other components that can fight cancer. Sulforaphane, for example, has been shown to discourage the growth of cancer cells in the colon. Furthermore, this substance has significant anti-inflammatory properties and may also protect against heart disease and overall system inflammation. Lutein and zeaxanthin, which are natural compounds present in broccoli, are known to reduce the chances of developing eye diseases such as macular degeneration and cataracts.

One cup of raw broccoli provides high percentages of your daily recommended amount of certain vitamins and minerals. With all the nutrients that this vegetable provides, you should be eating it raw so you don’t miss out.


Carrots are popular for their high content of carotenoids, such as beta carotene. The abundance of nutrients found in this vegetable can help fight cancer cells and stimulate the immune system. Moreover, they can also increase the number of red blood cells in the body and improve vision at night. Raw carrots have also been known to act as a natural toothbrush, whereas cooked carrots lack the rough texture that helps remove plaque from your teeth. Two medium raw carrots provide high amounts of vitamins that your body needs. Similarly to other vegetables, cooking carrots may lead to a loss of vitamin C and other nutrients.


Although it may not be as popular as other vegetables, kale is not lacking in nutrients. As an abundant source of fiber, calcium, and vitamin C, kale can match or sometimes even surpass spinach. Two cups of raw kale are enough to provide almost half of your recommended vitamin C. Kale also can provide a small amount of protein, vitamin A, and a vast number of antioxidants. However, cooking reduces the amount of vitamin C and antioxidants available. In other words, eating your daily dose of raw kale allows you to get the most out of this cruciferous vegetable.

Vegetables are a rich source of nutrients and phytochemicals that protect your body from the ravages of disease. Still, it is important to remember that some of them will benefit you more when consumed raw. Put them to the test, and always use moderate portions. Your body will thank you for it.

Looking for other ways to improve your diet? Check out Sneaky Ways to Stop Eating So Much Sugar

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