Healthier Raw Foods: Discover the Benefits of Eating Them Naturally

foods that are healthier raw

There are a lot of foods that are healthier raw, since in some cases when cooked they lose a large percentage of their properties and nutrients, which is why experts suggest eating them raw. Roasting, baking or steaming are some healthy methods to maximize the properties of certain ingredients that need cooking. However, there are some foods that are healthier raw.

Why Are Some Foods Healthier Raw?

Nutrient Loss When Cooking

Cooking can destroy some heat-sensitive nutrients. Vitamins such as C and group B are especially vulnerable to degradation during the cooking process. Additionally, certain cooking methods, such as boiling, can cause nutrients to dissolve in the water and be lost.

Digestive enzymes

Raw foods contain natural enzymes that facilitate digestion. These enzymes can be destroyed by heat during cooking, forcing the body to produce more digestive enzymes on its own, increasing the load on the digestive system.

Higher Fiber Content

Raw foods, especially fruits and vegetables, tend to have higher fiber content compared to their cooked versions. Fiber is crucial for digestive health, as it helps maintain regular intestinal transit and can prevent constipation.

Antioxidants and Phytochemicals

Many antioxidants and phytochemicals are sensitive to heat and can degrade when foods are cooked. Eating raw foods helps ensure they are eaten in their most potent forms, providing maximum health benefits such as reducing inflammation and protecting against chronic disease.

foods that are healthier raw

List of Healthiest Raw Foods

Among the list of foods that are healthier raw are the following:

Cruciferous Vegetables


Between the foods that are healthier raw There is broccoli, which contains potassium, calcium, vitamin C, as well as other nutrients that provide a wide variety of properties and benefits for the body. It provides sulforaphane, an element linked to reducing the risk of suffering from cancer and the prevention of immune and cardiovascular pathologies.


Like broccoli, cauliflower is rich in vitamin C and other antioxidants. Eating raw cauliflower helps maintain its content of glucosinolates, compounds that can reduce the risk of cancer.


Raw cabbage is a good source of vitamin C and K. It is also rich in antioxidants that are largely lost when cooked. In addition, its fiber content helps improve digestion.

Brussels sprouts

Raw Brussels sprouts are an excellent source of vitamin C and vitamin K. Consuming them raw maximizes the contribution of antioxidants and fiber.

Root Vegetables


It is a vegetable with a high content of nutrients and essential sugars, for health benefits. Beets offer large amounts of vitamins C, B and A; minerals such as iron, magnesium and potassium; as well as fiber. By eating it raw, folic acid is used for the brain.


Raw carrots are rich in vitamin A (in the form of beta-carotene), vitamin K and potassium. Consumption raw preserves these nutrients better, in addition to providing a good amount of fiber.


Raw turnip is an excellent source of Vitamin C and fiber. It also contains glucosinolates that have anti-cancer properties.

Onions and Garlic

Onion has a component called allicin, which when absorbed prevents cancer, optimizes cardiovascular health and controls anxiety. However, if it is cooked it reduces the level of said phytonutrient and absorption is more difficult for the body. It is best to eat onions raw.

Garlic contains antioxidants and allicin that provide many properties to the body. By ingesting it raw it reduces the risk of suffering from lung cancer. When it is cooked, up to 90% of its minerals and vitamins are destroyed.


Red peppers are also foods that are healthier raw, as they have up to three times the suggested daily intake of vitamin C. They also provide magnesium, vitamin E and B6.

Nuts and Seeds

Raw nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in healthy fatty acids, protein, and fiber. These nutrients can be altered by heat, so it is best to consume these foods raw.

Fruits (some)


Raw berries, such as strawberries, blackberries, and blueberries, are rich in antioxidants, vitamins, and fiber. Cooking them can decrease their antioxidant and vitamin content.

Citrus (in some cases)

Consuming raw citrus fruits, such as oranges and lemons, ensures a high intake of vitamin C and other antioxidants. However, in some specific cases, such as when preparing recipes that call for juice or zest, the nutritional value remains almost intact.

Precautions when consuming raw foods

foods that are healthier raw

Proper Washing

It is essential to properly wash raw fruits and vegetables to remove any residue of pesticides, bacteria, and other contaminants. Use cold water and, if possible, a vegetable brush to clean hard surfaces.

Cross contamination

Avoid cross contamination by keeping raw and cooked foods separate. Use different utensils and cutting boards for raw meat, fish, and vegetables.

Sensitive Digestion

Some people may have difficulty digesting certain raw foods due to their high fiber content or the presence of compounds that are difficult to break down. Gradually introduce raw foods into your diet so your digestive system gets used to it.

Raw Foods to Avoid (meat, fish, eggs, legumes)

Not all foods are safe to consume raw. Raw meat, fish, and eggs can contain dangerous bacteria and parasites. Raw legumes contain natural toxins that are broken down during cooking.

Recipes and Tips to Incorporate Raw Foods into your Diet

Creative Salads

Salads are a great way to incorporate more raw foods into your diet. Mix a variety of raw vegetables, fruits, nuts and seeds to create colorful and nutritious dishes.

Green Smoothies

Green smoothies are perfect for consuming a large amount of raw vegetables easily and quickly. Combine spinach, kale, cucumber and fruits such as banana or apples for a drink full of nutrients.

Raw Sauces and Dressings

Prepare raw sauces and dressings based on avocado, tahini or nuts. These options are healthier than processed versions and retain all the nutrients from fresh ingredients.

Healthy Snacks

Opt for healthy snacks such as carrot sticks, cucumber slices, or raw nuts and seeds. These snacks are easy to prepare and provide essential nutrients without the empty calories of processed snacks.

Frequently Asked Questions about Raw Foods

Are all foods healthier raw?

Not all. While many vegetables and fruits are more nutritious raw, some foods, such as legumes and certain types of fish and meat, must be cooked to eliminate toxins and bacteria.

Is it safe to consume raw eggs?

It is not recommended due to the risk of salmonella. It is best to consume boiled eggs to ensure food safety.

Can I eat all vegetables raw?

Most do, but some vegetables like potatoes contain compounds that are toxic raw. It is best to research each food before consuming it raw.

Myths and Truths about the Raw Vegan Diet

The raw vegan diet is based on consuming raw and unprocessed foods. Although this diet has many benefits, there are also some myths and truths that are important to clarify:

Myth: Eating only raw foods is always healthier.

True: While many foods are more nutritious raw, a balanced diet can include both raw and cooked foods to obtain a full range of nutrients.

Myth: The raw vegan diet guarantees weight loss.

True: Weight loss depends on multiple factors, including calorie balance and physical activity. A raw vegan diet may be healthy, but it is not a guarantee of weight loss.

Myth: The enzymes in raw foods are essential for digestion.

True: Although enzymes in raw foods can aid digestion, the body produces its own digestive enzymes. Food enzymes are not essential for proper digestion.

In conclusion, foods that are healthier raw They can offer numerous health benefits due to their higher content of nutrients, digestive enzymes and antioxidant compounds. Incorporating a variety of these foods into your diet can help improve your overall well-being. However, it is important to do it in a safe and balanced way, considering both the advantages and the necessary precautions.

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