Planning to start a healthy diet? You would have got a suggestion to add more vegetables and fruits to your daily meal. These are not just low in calories but are packed with fiber, vitamins, minerals, and a range of antioxidants that have incredible benefits. So, switch your meal plan and add more fruits and veggie-friendly dishes such as vegetable pulao, smoothies, curries, juices, and so on.That being said, if you eat raw vegetables, you may get some special benefits that are not available when you roast or cook them. In this article, we have gathered the most common benefits of eating raw vegetables. Along with that, we have also prepared a list of fruits and vegetables that can be eaten raw. So, wait no more, and let's get started with the benefits.

Increases Intake of Water-soluble Vitamins

Water-soluble vitamins such as vitamin C often break down when they are exposed to heat. They also leach out of the vegetables into the cooking water. This means the vegetables that you boil or cook lose Vitamin C. For instance, if you are comparing raw and cooked cauliflower, the latter has less Vitamin C.

1. Get More Antioxidants

Just like Vitamin C, antioxidants also break down during the cooking process. They can leach into the water if they are water-soluble or just get neutralized in by the cooking oil.Now antioxidants are compounds whose one of the main jobs is to prevent oxidation caused by free radicals. This way, they can reduce cell damage, prevent early signs of aging, and also reduce inflammation. If you wish to have more antioxidants, you can consider raw vegetables and fruits as they contain a high amount of antioxidants, especially when they are at the peak of their ripeness.

2. Aids in Weight Loss

You might have noticed people, who start their weight loss journey, eat more fruits and vegetables in their raw form. The reason? Well,A raw vegetables and fruits are comparatively lower in calories. They also have high fiber content which helps them in feeling fuller for long hours. The popularity of raw vegetables and fruits for weight loss is such that you can also find online food portals offering proper Weight Wise Fruits and Weight Wise Veg dishes just the way you can buy a Coffee, Cinnamon Smoothie, or laccha parantha!

3. Lesser Processed Food Intake

When you eat more fruits, you tend to reduce your intake of processed food that is higher in salt, unhealthy fats, and sugar. This way you also reduce your risk of inflammation and cardiovascular diseases.

4. More Variety In Meals

Though not a health benefit, the variety you get from eating raw vegetables and fruits is worth mentioning. This makes way to include more vitamins and minerals in your daily diet. For instance, imagine if you just crunch an apple every day or add a vegetable salad with nuts to your meals. It makes your whole diet fresh and new every day!Other than the ones listed above, people also associate the following benefits with consuming raw vegetables and fruits:

  1. Better digestive system
  2. Higher energy
  3. Clear and healthy skin
  4. Better mental health

Top Vegetables & Fruits To Eat

1. Broccoli

One of the healthiest and nutritious vegetables, broccoli is served both raw and cooked. You can also roast or grill it. As for eating raw broccoli, you can eat its florets individually with a dip or toss it in any vegetable salad with lemon juice and olive oil. Raw broccoli is also rich in Vitamin C and also contains the highest level of carotenoids that may reduce the risk of lung and renal cancer.

2. Onions

Raw onions are widely consumed in salads. If you look for raw onion benefits, you will find a whole range of incredible perks.The benefits of eating raw onions also include the prevention of heart disease, lowering blood pressure, and better bone density. All these raw onion benefits come from a special compound named Allicin that is found in raw onions.

3. Tomatoes

The benefits of eating raw tomatoes are also endless. It contains nutrients such as vitamin C, potassium, folate, and vitamin K. All these again play role in increasing bone mass, controlling blood sugar, and boosting immunity. The benefits of eating raw tomatoes also extend to reducing the risk of heart disease and even cancer.If you want the benefits of eating raw onions and tomatoes together, you can prepare a simple salad with just these two ingredients. Toss in some salt and lemon juice and your healthy salad is ready.

4. Blueberries

Blueberries are packed with antioxidants known as flavonoids that can increase antioxidant levels in your body. Also, they are low in calories, making them excellent for weight loss. Some of the best benefits of blueberries are protection from cancer and aging, controlling bad cholesterol, lowering blood pressure, preventing heart diseases, and so much more.

5. Apples

Also highly recommended by health experts, apples are densely packed with nutrients and that's why they offer a wide range of benefits. From reducing the risk of heart disease and supporting the immune system to boosting digestion and preventing Alzheimer's diseases, apples are given a lot of credit.


What are some other fruits and vegetables that can be eaten raw?

Some other healthy fruits and vegetables that can be eaten raw are:

  1. Pineapple
  2. Bananas
  3. Avocadoes
  4. Cabbage
  5. Beetroot
  6. Cucumber
  7. Grapes

Does eating raw vegetables and fruits have disadvantages?

Yes, it can have some disadvantages but it depends on how you are consuming them. For instance, you must clean and wash the vegetables and fruits before consuming them. This will take away any toxin or harmful compound in them. This is one reason why cooking is preferred at times as it can kill toxins and bacteria.

Can you eat spinach raw?

Yes, you can eat spinach raw but then you need to take care of the hygiene and food safety rules. This is because raw spinach is often responsible for food-borne illnesses. To minimize the risk, place it in the fridge and wash it before eating. Also, do not chop them on unclean surfaces. In the end, the answer to can you eat spinach raw is yes but with precaution.

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July 18, 2022

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