8 fruits and vegetables you should be eating raw

8 fruits and vegetables you should be eating raw

8 fruits and vegetables you should be eating raw

You already know (or at least you should know) that you shouldn’t eat raw chicken or eggs. But eating these surprising foods raw can give you additional nutritional benefits.

Good news for anyone who loves a nice crunchy salad or raw food: science offers a good excuse to skip the stovetop, oven, and microwave altogether and prepare some foods without cooking.

It turns out foods can be healthier when eaten raw — or at least when it comes to these eight fruits and vegetables. Read on to see how.

Broccoli in a pile at a markets_derevianko/Shutterstock


As a kid, you might have been encouraged to eat your broccoli, but you might not have been told that it’s better to eat it raw than cooked. Broccoli contains high levels of an antioxidant compound called sulforaphane, which may help prevent cancer, type 2 diabetes, heart disease, inflammation, depression, and more harmful health conditions. And a 2008 study published in Journal of Agricultural Food and Chemistry found that our bodies absorb sulforaphane faster when we eat broccoli raw rather than cooked.

Another 2009 study found that cooking the veggies in a variety of ways — including microwaving, boiling, and frying — lowered vitamin C levels. If you can’t stand the thought of raw broccoli, try to suppress it. This cooking method had the least impact on nutrients. (Here are 10 foods with more fiber than broccoli.)

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