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10 Foods That Are Most Nutritious When Eaten Raw

Trying to maintain a healthy diet doesn’t have to be hard work. Did you know that there are many raw foods that you can eat which actually provide you with more nutrition than they do when cooked? Next time you’re looking for a quick snack or trying to think of something that you can take with you for a lunch away from home, try out some of these raw foods. They need minimum preparation and have plenty of great benefits for your body if you eat them regularly.

Fermented Vegetables

Fermented vegetables are easy for the body to absorb and digest because the fermentation process pre-digests the starches in these foods. They also have many enzymes and probiotics to boost your immune system and improve nutrient absorption. You can ferment many vegetables, including kale, carrots, cucumbers, celery, and cabbage. Ginger and garlic make great spices when fermenting vegetables.


Raw honey provides two key beneficial components, bee pollen, and propolis. It is a unique blend of enzymes, vitamins, minerals, antioxidants, and phytonutrients. Raw honey contains antioxidants called phenolic compounds, and some types contain as many of these essential free radical fighting agents as vegetables and fruit. Free radicals are known contributors to aging and increased risk factors of cancer, heart disease, and other chronic medical conditions. Numerous studies have shown the polyphenols found in honey to play a key role in preventing heart disease.

Honey can be used as a healthy substitute for sugar and is a popular choice for many people when dieting. If you include a teaspoon in your daily diet, you will be able to enjoy many benefits, as it is high in sugar and calories, so moderation is key.


Raw coconut provides a wide variety of nutritional benefits as compared to the dried or processed form. Coconut water is a natural form of sports drink because of its natural ability to hydrate and replace electrolytes, and it is also rich in potassium, sodium, and magnesium. The above is not true of dried, processed, or sweetened coconut. Moderation is key, however, as coconut is high in calories, but it does have fewer sugar carbs in the same portion as apples.


Blueberries are really tasty and full of antioxidants that fight free radicals to prevent chronic disease. They are high in fiber, vitamin C, and vitamin B-6 and very low in calories and sugar. If you need something sweet for a quick pick-me-up, instead of reaching for the chocolates, try a handful of blueberries. For extra convenience, you can purchase frozen blueberries, which will keep for longer. Stock up when they’re more affordable and enjoy the benefits.


Some people love sprouts, while others absolutely hate them. They’re actually very healthy and if you want to improve your overall health, you should try to get used to eating them raw. Sprouts are vegetables that are still in the growth stage, and because of this, they have high levels of nutrients, key enzymes, and numerous vitamins, all ready to be digested by the human body.

If you’re a vegetarian and you need more protein in your diet, sprouts are a great source of protein too. If you don’t like the taste of them raw, why not make a green smoothie and flavor it with other healthy ingredients.

Raw Broccoli

Eating raw broccoli helps fight cancer, as chewing this raw super plant food allows you to access a cancer-fighting compound known as myrosinase, which is easily killed off in the cooking process. Eating broccoli sprouts doubles your intake of anticancer properties.


Freshly raw chopped garlic contains the enzyme alliinase that converts alliin into allicin, which is what creates the specific aroma of fresh garlic and also helps to improve your health. Fresh raw garlic releases a short-lived gas known as hydrogen sulfide that acts as an intracellular signaling compound that protects the heart. Cooking, processing, and drying destroy this valuable compound.


While many love to eat oil-roasted nuts, the cooking process reduces valuable nutrients, such as iron and magnesium, and also adds extra calories and fat.

Red Bell Peppers

Red bell peppers contain about 150% of the daily-recommended value of vitamin C, but the National Institutes of Health warns that this vital nutrient breaks down when the peppers are cooked at or above 375 degrees Fahrenheit. Eating raw red peppers also helps prevent atherosclerosis which leads to heart disease.


Raw onions contain Sulphur compounds and cancer-fighting antioxidants that are only present in their juice. These nutrients help protect against lung and prostate cancer.

- Misty Cassady

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