10 Foods You Want To Eat Raw To Get The Most Benefits


Eating spinach raw preserves its high vitamin C and folate content, along with beneficial antioxidants like lutein and zeaxanthin.

Bell Peppers:

Raw bell peppers are rich in vitamin C, vitamin A, and various antioxidants, which can be diminished by cooking.


Raw carrots retain their high levels of beta-carotene, an antioxidant that the body converts into vitamin A for healthy vision and immune function.


Eating broccoli raw preserves its enzyme content, including myrosinase, which helps activate beneficial compounds like sulforaphane.


Raw berries such as strawberries, blueberries, and raspberries are rich in antioxidants, vitamins, and minerals that can be diminished by cooking.


Consuming garlic raw preserves its allicin content, a compound with antimicrobial and heart-protective properties that can be reduced by cooking.


Raw onions contain higher levels of certain beneficial compounds like allicin and quercetin, which have antioxidant and anti-inflammatory properties.


Raw cabbage retains its high levels of vitamin C, fiber, and beneficial enzymes that can be affected by cooking.


Raw tomatoes are a rich source of lycopene, a powerful antioxidant linked to various health benefits, including reducing the risk of certain cancers.

Nuts and Seeds:

Eating nuts and seeds raw preserves their healthy fats, vitamins, minerals, and enzymes that can be affected by roasting or cooking.