We are all aware that vegetables are healthy for us. They contain plenty of vitamins, minerals, fibre, and antioxidants. But did you know some vegetables are healthier if consumed raw? That is because cooking destroys or decreases some nutrients in vegetables, such as vitamin C, folate, and enzymes aiding digestion.

While preparing vegetables can make them more digestible or flavourful, it may also reduce their nutrient content. So, to reap the most benefits from their natural goodness, incorporating some vegetables in raw form in your diet is excellent. Raw vegetables also make you feel full, drink plenty of fluids, and are energetic because they typically contain high amounts of water and fibre.

Here are five popular veggies that are at their healthiest when consumed raw. You can have them as part of a salad, smoothie, or even as crispy snacks. They not only contribute to your daily dose of nutrients but also enhance overall well-being, ranging from improved digestion to radiant skin.

1. Carrots

Why raw is better: Carrots contain vitamin C, potassium, and particularly digestive enzymes that are destroyed when cooking. Although cooking increases the availability of beta-carotene, raw carrots offer an excellent fibre and crunch balance without extra calories.

How to eat them: Cut into sticks, use in salads, or snack on with hummus or yogurt dip.

2. Cucumbers

Why raw is better: Cucumbers consist of more than 90% water and are a great hydrator. Heat destroys their water content and vitamin C, which diminishes their cooling and cleansing effects.

How to consume them: Include them in salads, sandwiches, raita, or have it as such with a bit of salt and lemon.

3. Broccoli

Why raw is superior: Raw broccoli has sulforaphane, a potent plant compound with cancer-fighting and anti-inflammatory activities. Cooking may destroy this compound, particularly when boiling.

How to consume it: Chop into small florets and add to salads or serve with a healthy dip.

4. Bell Peppers

Why raw is preferable: Bell peppers, particularly red, yellow, and orange, are full of vitamin C and antioxidants. These are heat-sensitive nutrients and may decrease upon cooking.

How to consume them: Cut into strips and enjoy raw in salads, sandwiches, or as a crunchy snack.

5. Spinach

Why raw is better: Raw spinach contains more folate, a B vitamin used to grow and repair cells. When cooked, it lowers its content of folate, although it does make a bit more iron available for the body to use. Consumed raw, its complete vitamin load is retained.

How to consume it: Use as a base for salads, blend in smoothies, or fill into wraps and sandwiches.

Raw vegetable consumption is one of the simplest methods to get the natural taste and the entire spectrum of nutrients present in the vegetables. Although cooking may make some vegetables more palatable or easy to digest, it can also destroy vital vitamins and antioxidants. Adding raw vegetables such as carrots, cucumbers, broccoli, bell peppers, and spinach to your diet can increase your energy levels, digestion, and immune system.

Add them to salads, blend them into smoothies, or munch on them as a crunchy snack: these raw vegetables can keep you healthy the natural way. Just make sure to wash them thoroughly before consuming them to ensure removal of dirt and chemicals. Taking a small step towards raw eating can contribute to great health!