Vegetables contain many valuable vitamins, minerals, and antioxidants. However, some nutrients are sensitive to heat—some are lost during boiling, frying, or baking. For example, vitamin B1, vitamin B5, and vitamin C are particularly sensitive to heat.
1. Broccoli
Among other things, broccoli It is rich in B vitamins and contains a large amount of heat-sensitive vitamin C. Just about 100 grams of this type of cabbage can cover the daily requirement for vitamin C. A significant portion of the vitamin C is lost during cooking.
But that's not the only reason why it's better to eat broccoli raw: plant compounds called glucosinolates, according to scientists, protect against colon cancer. They are also heat-sensitive.
Note: When eating raw broccoli, only the florets are eaten; they are more easily digested than the stem.
However, particularly sensitive people may suffer from bloating and should consume broccoli only in small quantities.
2. Garlic
It's a true miracle! It contains ingredients that lower blood lipid levels and protect blood vessels. Garlic can also reduce bad cholesterol. Allicin is also important. It's responsible for garlic's characteristic aroma. Scientific research shows that allicin can prevent or alleviate cancer.
Allicin in garlic is produced by the enzyme alliinase. However, boiling destroys the enzyme's properties. To reap the benefits of garlic's medicinal properties, it's recommended to consume it raw, for example, chopped into salads, in sauces, or as part of garlic oil.
3. Onion
It also contains allicin, as well as a lot of vitamin C, antioxidants and B vitamins. Sulfur compounds are especially valuable and beneficial for the heart.
Onions, like garlic, are believed to help prevent cancer. Raw onions are significantly more effective than cooked ones because many key ingredients are lost during the cooking process.
4. Paprika
Half of one paprika is enough to meet your daily requirement of vitamin C. It also contains a lot of carotene. However, both vitamin C and carotene are very sensitive to heat, so it's best to eat paprika raw.
5. Zucchini
Zucchini is also more beneficial raw than cooked because it contains iron and a lot of vitamin C, which is lost during cooking. However, after a short cooking period, it loses virtually none of its beneficial properties.
However, be careful: if zucchini tastes bitter, it may contain too much of a substance called cucurbitacin. Bitter substances can cause stomach problems, making the zucchini inedible even after cooking.
6. Beetroot
It's rich in vitamin B, potassium, iron, and folate. However, folate is very sensitive to heat and dissolves very well in water.
Beets lose much of this beneficial substance when cooked. Finely grated, for example for salads, raw beets have a pleasant flavor. They can be juiced.
However, don't overdo it with raw beets: they contain high levels of oxalic acid. This fruit acid isn't toxic in itself, but it can be harmful in large quantities: it promotes kidney stones and interferes with iron absorption.
Therefore, people prone to kidney disease should not eat raw beets.
What if raw food doesn't taste good?
Heat-sensitive nutrients such as vitamin C or folate are not completely lost when heated, but they remain in much lower amounts.
Zucchini, beets, garlic, and the like can be cooked. They're just more nutritious when eaten raw.
If you don't like raw vegetables, cook them briefly and very gently to preserve as many nutrients as possible.
Steaming is especially recommended. It eliminates contact with water, which is especially beneficial for the nutrients.