5 Vegetables Nutrition Experts Say Are Better Eaten Raw

• Some vegetables lose vitamin and antioxidant content when cooked.
• Foods like bell peppers and broccoli can offer more nutritional benefits when eaten raw.
• If raw vegetables don’t work for you, steaming is often the best way to keep nutrients intact.

Only about 10% of U.S. adults eat enough vegetables, according to the Centers for Disease Control and Prevention. Since vegetables provide nutrients that help protect against cardiovascular disease, cancer and other chronic illnesses, that’s not ideal. While vegetables are beneficial in any form, some are especially nutritious when eaten raw rather than cooked. Raw produce also has practical advantages: it takes little preparation and is easy to carry, making it a convenient snack or lunch addition. We asked dietitians which vegetables are best enjoyed raw, along with simple ways to use more of them.

1. Garlic

Garlic is more than a flavor enhancer. It also offers notable health benefits, especially in its raw form. Raw garlic has been associated with improved cholesterol, blood pressure and blood sugar levels. The key is allicin, a powerful compound formed through a chemical reaction when fresh garlic is sliced, crushed or pressed. Doing so breaks down the cell walls and allows alliin and the enzyme alliinase to combine, producing allicin.

If raw garlic is too pungent or hard on your stomach, there’s still a useful workaround. If you cut or press garlic and let it rest for at least 10 minutes before cooking, the reaction has time to occur and you can still benefit from its healthful compounds.

2. Broccoli

Broccoli stands out as a nutrient-rich vegetable with a strong reputation for supporting overall health. This cruciferous veggie has been linked to better gut, bone and heart health thanks to nutrients such as folate, vitamins A, C and K, calcium, iron and potassium. It also contains bioactive compounds, including glucosinolates, sulforaphane and indole-3-carbinol, which function as antioxidants.

Cooked broccoli still provides nutrients, but some are reduced in the process. Broccoli can lose antioxidants and vitamins such as vitamin C and folate during cooking.

Raw broccoli florets are an easy snack with ranch, but there are other options too. A shredded broccoli slaw with a creamy dressing is one idea, and you can boost the nutrition further by mixing in raw carrots, kale and cabbage.

If raw broccoli isn’t appealing, steaming is the best cooking method for preserving nutrients. By contrast, boiling tends to cause the greatest nutrient losses.

3. Beets

Beets can also be eaten raw, and doing so may help preserve more of their nutrients. Their vivid red color comes from betalains, antioxidants with anti-inflammatory properties. Because betalains are sensitive to heat, raw beets help keep them intact, along with vitamin C and natural nitrates.

Raw beets may be especially useful for people concerned about blood pressure. Beets are rich in nitrates, which the body converts into nitric oxide after eating them. Nitric oxide helps relax blood vessels and improve blood flow.

If you’re not sure how to use raw beets, try shredding them into salads or slaws, blending them into smoothies or dips, or slicing them thinly for a fresh beet salad topped with feta or goat cheese.

4. Kale

Kale is another cruciferous vegetable worth eating raw. Cooking can reduce its minerals and antioxidants, especially glucosinolates, which are associated with cancer-fighting benefits. Kale contains myrosinase, an enzyme that helps convert glucosinolates into isothiocyanates, compounds linked to anti-inflammatory and anticancer effects. Heat destroys myrosinase, so eating kale raw helps preserve those benefits.

One study also found that people who ate 1½ weekly servings of raw cruciferous vegetables, such as kale, were 40% less likely to develop pancreatic cancer than those who ate only ½ serving per week.

If raw kale’s texture puts you off, massage it with dressing until it softens, or blend it into a smoothie. Either way, you can get its nutrients without having to chew through tough leaves.

5. Bell Peppers

Bell peppers are a versatile ingredient for stir-fries, omelets, stewed beans and more. They also contain more than double the vitamin C of an orange and nearly 20% of your daily folate needs. In addition, they are rich in antioxidants such as polyphenols. Vitamin C, folate and polyphenols can all diminish during cooking, so eating bell peppers raw helps preserve more of these nutrients.

Raw bell peppers work well as a snack with hummus or guacamole, mixed into a zesty black bean salad or stuffed with tuna salad for a fast lunch or dinner.

Recipes to Try

Our Expert Take

All vegetables are beneficial, but garlic, broccoli, beets, kale and bell peppers may provide more nutrients when eaten raw than cooked. Heat can reduce antioxidants or cause some vitamins and minerals to be lost during preparation. Still, if raw vegetables bother your stomach, there’s no need to worry. Cooked vegetables remain highly nutritious, and eating them cooked is far better than skipping them altogether or eating them in a way that makes you feel unwell. If raw vegetables aren’t your preference, steaming is usually the best cooking method for keeping nutrients. In the end, any vegetable is still a good choice.