Best vegetables to eat raw – Serving vegetables after cooking is a common thing that can be enjoyed in various flavors and is good for health. But not all vegetables are good to cook, because some of them are healthier if consumed raw. Vegetables in the group of cruciferous vegetables which are still in the Brassicae family are not good for cooking because they can damage the anti-carcinogenic properties they have.
So, crucifers, unlike other vegetables that need to be cooked, they should be eaten raw so as not to damage glucosinolates, these are compounds in plants that occur naturally and are useful for fighting cancer.
Best Vegetables To Eat Raw
In cruciferous vegetables, there are enzymes that convert glucosinolates to isothiocyanates when chewed or cut into pieces. As stated by Leslie Beck, a dietitian from Canada. He also made a book entitled “The Complete A-Z Nutrition Encyclopedia: A Guide to Natural Health.” This enzyme will be damaged when the vegetables are cooked. So, the type of cruciferous vegetables is not well cooked because it can reduce the conversion of “glucosinolates” to “isothiocyanates.” That is, in the condition of being cooked cruciferous vegetables can reduce their ability to fight cancer.
Also read: Foods to Eat when Hungover
Compounds of isothiocyanates in cruciferous vegetables can prevent and fight cancer by protecting cells from DNA damage. As stated by the National Institutes of Health. In addition, it also prevents tumor formation, viruses, bacteria, and inflammation. Scientists from Roswell Park Cancer Institute in Buffalo, New York, have the same view of cruciferous vegetables, where these vegetables can reduce their potential to kill cancer if cooked or heated. Cross-bred vegetables if eaten raw both to prevent bladder cancer.
A large-scale study in 1999 carried out by the Department of Public Health at the University of Toronto and another study conducted by the Cancer Research Center at the University of Hawaii, both of these studies produced a tumultuous answer to cancer, where people consuming large amounts of cruciferous vegetables can reduce the risk of prostate.
What are the best vegetables to eat raw? Below we summarize specifically healthy vegetables if eaten without cooking.
One of them is watercress, this is a vegetable that has long been a human meal and is carcinogenic. Watercress is a plant that contains lots of calcium, iodine, folic acid, iron, vitamin A, vitamin B6, vitamin K, and manganese. Green vegetables are also good for diuretic help, shed urine and are good for digestion. How to eat raw lettuce is very easy, you can add to bread or into your other favorite foods.
Kale is a trendy vegetable that many people enjoy living in cities. Since the past, these vegetables have been famous in Europe as healthy vegetables. Among the benefits of kale are fighting cancer, sources of vitamin K, vitamin C, beta-carotene and calcium. People who consume lots of kale are associated with a lower risk of breast cancer, menopause, eye damage, and macular damage.
How to eat raw kale is to add a little olive oil, give a little lemon juice and black pepper. Remember! cooking kale will damage its anti-cancer properties so the benefits will be reduced for health.
These are vegetables that are high in vitamin C and vitamin K. In each portion of cabbage can contain more than 20% of daily needs for vitamins C and K. Not only useful as vegetables, cabbage is also often used as herbal medicine. The Romans used cabbage as food to fight drunkenness, while the Greeks used it as a laxative.
The raw way to consume cabbage is to cut into small pieces of cabbage. Add lime juice, garlic, and olive oil.
Next, the best vegetables to eat raw are cauliflower. These vegetables are high in fiber, low carbohydrates veg and low calorie vegetables. It also contains a number of other nutrients that are good for health such as vitamin C, folate, and contain anti-cancer.
The raw way to eat cauliflower is to chop cauliflower, add paprika pieces, olive oil, lemon juice, black olive oil, and capers.
5. Brussels Sprouts
Just like other crucifers. Brussels sprouts are also rich in vitamin C, vitamin K, vitamin B, Vitamin B6, folic acid and anti-cancer. Because these vegetables contain vitamin K, for those of you who are taking anticoagulants, you should consult a doctor if you want to eat brussels sprouts.
Brussels sprouts are often cooked but raw consumption is highly recommended. How to eat raw is to chop, stir with olive oil, salt, pepper, lemon juice, and salad.
6. Bok Choy
These are Chinese cabbage vegetables, included in the list of the best vegetables to eat raw. Bok choy also contains a lot of nutrients like other vegetables and is good for eradicating cancer, therefore, you have to consume it raw.
How to eat: Cut into pieces and mix with other salads or give a little spice.
Broccoli is high in vitamin C, in just one cup it contains around 52 mg and this has reached the maximum limit offered for adults (60 mg). The broccoli is also high in the anti-cancer content of the antioxidants it has.
In addition, Broccoli is a source for indole-3-carbinol, a chemical that is useful for repairing cell DNA damage. Broccoli is good for treating renal cancer and lung cancer.
Arugula is one of the cruciferous vegetables that is well fed raw. In Europe, these vegetables are added together with natural pizza after the pizza is cooked. So, the arugula does not wither. Besides being a complement to pizza, arugula is also an addition to pasta.
Also read: Sweet potato benefits and nutrition value