Health and Fitness Tip #123 - 7 Foods You Should Always Eat Raw

7 Foods You Should Always Eat Raw

1. Fruit

This is a wide category, but overall, there isn’t much research that showcases the benefits of cooking fruit. Consuming berries, citrus fruits, melon and other ingredients in their raw state is highly recommended. In fact, you should be eating at least five to six servings of fruit daily, focusing on low-glycemic options.

Although the jury is still out on whether or not a tomato is a fruit or vegetable, many agree that it is, in fact, a fruit. This is one food that you should cook in order to obtain higher levels of lycopene — a potent antioxidant. That doesn’t mean you should avoid raw tomatoes, but if you have the option, this is a unique circumstance. Cooked tomatoes are ideal.

2. Red peppers

Raw foods like red peppers contain nutrients like vitamin C.

I eat raw peppers almost daily, and for good reason! Unfortunately, when peppers are cooked above 300 degrees Fahrenheit or so, their nutritional value breaks down. In order to preserve the vitamin C, lightly sauté or eat raw with hummus. If you’re tired of hummus, try some of these amazing bean dips.

3. Onions

Like garlic, which we will discuss next, onions contain high levels of allicin — a compound that’s known for its cancer-fighting and immune-boosting properties. Both red and white onions are recommended in order to obtain enough quercetin, another potent antioxidant. Once cooked, however, these key nutrients and enzymes are destroyed. Add raw onion to your salads, soups and sandwiches — they add a nice textural component as well!

4. Garlic

I’m no stranger to raw garlic — especially when I’m feeling a bit ill. Once again, high in the biologically active compound known as allicin, you will achieve greater absorption when consumed raw. Once cooked, the enzyme that supports the formation of allicin will become inactivated. Toss a chopped clove into your smoothies, or combine with olive oil and lemon juice for a simple homemade salad dressing.

5. Coconut

Raw foods like coconut are high in protein, iron, folate and more.

The coconut craze isn’t going to die down anytime soon — why would it? Although coconut oil has taken the health and beauty world by storm, fewer Americans consume coconut in its raw, natural state. The white “meat” from a coconut is high in protein, iron, folate, fiber, potassium and so much more. When consumed raw, it’s easier to digest and is highly recommended within a vegan diet.

6. Broccoli

Although many like to slather their cooked broccoli with cheese, this seems counterproductive. When consumed raw, broccoli provides your body with an optimal dose of sulforaphane — an anti-cancer compound. When cooked, this beneficial nutrient becomes almost “locked” in, becoming less available to your body. This is also true for other cruciferous vegetables, such as cauliflower, kale and Brussels sprouts.

7. Nuts and seeds

Acting as a great source of healthy fats, protein, and other key vitamins and minerals, regular consumption of raw nuts and seeds will most certainly support positive health. Some of the best options include, but are not limited to:

Macadamia: When consumed raw, you will benefit from high amounts of manganese, vitamin B1, oleic acid (a healthy fatty acid) and magnesium.

Walnuts: When you eat just 1/4 cup of walnuts, you will obtain 100 percent of your daily recommended intake of plant-based omega-3 fatty acids. Also, when consuming walnuts fresh from the shell, don’t remove the white, almost waxy skin. It contains up to 90 percent of the nut’s antioxidants.

Pumpkin seeds: We eat pumpkin seeds on our salad pretty much every evening, as they are known to be nutritional powerhouses. High in zinc, they’re known to promote healthy cell development and enhance both immune, thyroid and reproductive function.

Some other options include almonds, hemp seeds and Brazil nuts. You should also consume organic whenever possible — especially when consuming pistachios. These nuts often undergo a bleaching process to reduce the natural staining effects of the tannins which are released post-harvest.