6 Vegetables That Can Be Eaten Raw

Never tasted raw mushrooms or broccoli? And beets and cauliflower? Then right now we will tell you which vegetables can be eaten raw, although in our country this is not particularly accepted. And in vain - it is in the raw form that they retain the maximum benefit.

Never tasted raw mushrooms or broccoli? And beets and cauliflower? Then right now we will tell you which vegetables can be eaten raw, although in our country this is not particularly accepted. And in vain - it is in the raw form that they retain the maximum benefit.

1. Cauliflower

First, cauliflower is very healthy: it is low in calories, high in fiber, vitamins C and K, sulforaphane, and choline. It is the latter that helps maintain the structure of cell membranes and participates in the production of acetylcholine, a neurotransmitter that significantly affects brain health and helps prevent serious neurodegenerative diseases (for example, Alzheimer's disease).

Second, raw cauliflower is delicious. It is somewhat similar to ordinary white cabbage. Wash it well, cut it into florets, add hummus or guacamole - and a quick healthy snack is ready.

2. Broccoli

Broccoli is often overcooked, and because of this, it turns into an unappetizing green mass. And fresh raw broccoli is crunchy and juicy. During heat treatment, it loses some vitamins, for example, vitamin C: if 100 g of broccoli contains about 90 mg of the vitamin, almost 40% is lost during cooking.

In addition, broccoli contains potassium, vitamin A, fiber, folic acid and sulforaphane, an important substance that can lower blood pressure, improve heart health and even fight cancer cells. A study by Dutch scientists showed that the digestibility of sulforaphane is higher when eating raw broccoli than when cooked.

3. Bulgarian pepper

One medium bell pepper contains about 32 calories and a lot of vitamin C - almost 150% of the daily value. During heat treatment, part of the vitamin is destroyed, so if you want to get the maximum benefit from this vegetable, it is better to eat it raw. In addition, bell peppers are an excellent source of vitamin B6, vitamin E and magnesium. Add it to salads or use it as a snack with other vegetables and dips.

4. Young zucchini

Raw zucchini is somewhat similar to a low-fat avocado, so they are great for light vegetable salads. Young fruits can be used to make spaghetti or envelopes for snacks.

An average young zucchini contains about 33 calories, more than 2 g of protein, 2 g of fiber, vitamin A, vitamin C and potassium, an important element for the functioning of the whole body.

5. Beetroot

Beets are usually associated with borscht, vinaigrette or, at most, with a salad of baked vegetables. But it is good for salads and raw. Just grate a beetroot, carrot and apple, add a little lemon juice and ginger - and a light salad with a lot of fiber is ready.

Beets are rich in vitamin C, potassium, manganese and folic acid (vitamin B9), which helps the immune and circulatory systems and supports the body's reproductive functions.

6. Mushrooms

 

We know that mushrooms are not vegetables, but we decided not to make a separate list for them.

Mushrooms, unlike forest mushrooms, can be safely eaten raw. The easiest option is to add them to vegetable salads and side dishes or eat them whole, sprinkled with lemon juice or soy sauce.

The minimum number of calories and many B vitamins, potassium, magnesium and vegetable protein make mushrooms an indispensable ingredient for vegetarians.