Which foods are more nutritious raw than cooked?

Making the best nutritional decisions is one thing that will help us achieve optimal health and well-being.

One important aspect of nutrition is understanding which foods should be eaten and in what form.

A lot of foods lose their nutritional value when applied to heat. This is a very important factor, as nutritional loss means we are not getting enough of the benefits certain food offers.

Thankfully this can be rectified in no time, just by understanding some of the basics I will outline below.

If you have digestive issues, certain foods will need to be applied to heat to prevent the uncomfortable digestive disturbances that follow their consumption.

Please note this is ok, and you will still get some benefits. It’s about training your digestion so that it works optimally for you.

Five foods that are best eaten raw for optimal nutritional value

One Broccoli.

This beautiful vegetable contains vitamin C, calcium, potassium and protein. It also contains the magical cancer-fighting compound called sulforaphane.

Did I also mention that this fights to defy age? Most people lightly steam or boil this veggie, but the absorption of cancer and age-defying compound sulforaphane is absorbed in higher amounts when comparing those that ate them cooked.

Two Garlic.

This powerful vegetable contains a sulphur-rich amino acid called alliin and a protein-based enzyme.

When slicing and cutting garlic, you allow the compounds to mix and form an extra called allicin. Allicin is a very powerful antibiotic, coupled with anti-fungal and anti-viral properties.

This is great for colds and flu.

Unfortunately, cooking garlic causes allicin to decay, whilst the other compounds we mentioned become less effective.

Instead, try making a traditional Greek dish called tzatziki, and add freshly crushed garlic, dill and full-fat Greek yoghurt. It’s delicious and will add flavour to your dishes.

Three: Berries such as raspberries, blueberries and blackberries.

As you know, berries are a great source of antioxidants and resveratrol and have many health benefits.

Drying or dehydrating them out has shown to diminish these nutritional benefits.

The sugar content becomes three times higher when preparing the drying process than in their raw, natural state.

This also counts for the higher carbohydrate and calorie content. Therefore, these powerful fruits are best eaten raw or frozen into a smoothie.

Four: Beetroot.

Beetroot is a powerhouse of vitamins. It contains vitamin C, potassium, manganese, b vitamin and folate.

It’s an immune-boosting vegetable that increases energy and fights inflammation. It’s very popular in smoothies and post-workout shakes, as it helps aid in recovery.

Heat reduces the amount of folate and b vitamins by as much as 25 per cent. So slice them thinly in your salads.

They add colour and interest and an abundance of vitamins to boot.

Five: Raw red peppers

These contain high levels of vitamin C, B6, E and magnesium.

However, the vitamin C content is diminished when cooked.

If you need to eat these cooked, a better alternative is to stir fry them or roast them.

This aids in the preservation o the vitamins.

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