20 Healthy Vegetables that can be Eaten Raw

Did you know the way you cook your vegetables can affect the nutritional value of the them? We all know that cooking vegetables improves digestion and the absorption of many nutrients but it may reduce levels of some vitamins and minerals of vegetables. Therefore, we all should try to include raw vegetables in our diet for maximum benefits.

Some raw vegetables are way better than cooked. This depends on the types of vitamins they contain and the quantity you need to consume in a day. Here is the list of healthy vegetables to eat raw.

Healthy Vegetables to Eat Raw

Eat these raw foods for maximum health benefits:

1. Brussels Sprouts

Brussels sprouts come in a leafy vegetable category that looks like miniature cabbages. This vegetable can be consumed uncooked or raw. It contains 86% water, 9% carbohydrates, 3% protein, and very little fat. If we talk about vitamins and minerals, brussels sprouts contain a high amount of vitamin C and vitamin K with more medium amounts of folate and vitamin B6.

It has a bitter flavor and crunchy texture that makes people think about whether to eat this vegetable raw or not. You can eat Brussels sprouts raw by making salads, sandwiches, and Coleslaw recipes.

Some people may feel bloating or gas after consuming Brussels raw otherwise this vegetable is good to eat uncooked.

2. Onion

Do you know that Onion is a superfood with nutrients like Sodium, folate, potassium, vitamins A, C, and E, magnesium, calcium, and phosphorus? Yes, the onion has almost all the vitamins and minerals that a healthy body needs like Sodium, folate, potassium, vitamins A, C, and E, magnesium, calcium, and phosphorus.

The raw onion improves heart health, bone health, immunity, and improves oral health. The onion is also good in dealing with respiratory problems as it is an anti-allergen. The raw onion is also helpful in beating the summer heatstrokes.

3. Beetroots

People generally ask, is it good to eat raw Beetroots? Beetroots always get the mix reviews based on their taste. Some people love eating beetroot and some people just hate it. But if we talk about the nutritional value, you must include beetroot in your daily diet as a salad.

The beetroot can be eaten raw often finely grated, thinly shaved, or cut into cubes for salads. You can also blend them in your vegetable juice. You don’t have to cook beetroot to eat.

How much raw beetroot should I eat a day?

Beetroot has nitrate content. So, the consumption of beets should be limited. The 1kg of beetroot contains almost 6.4mg to 12.8 mg of Nitrate. Therefore, eating one cup (136 grams) of beetroot is sufficient in a day.

4. Tomato

Did you know that eating raw tomatoes daily is good for your bones? Yes, Tomato has nutrients like vitamin K, calcium, and lycopene that help strengthen and repair bones. The Lycopene present in tomatoes also helps in protecting your cells from damage by increasing the presence of cell-protecting antioxidants.

You can add tomatoes to your Salad or add them to your vegetable juice. You can also make Chutney from raw tomato.

5. Carrot

The raw carrot contains beta carotene, vitamin C, fiber, vitamin K1, potassium, and antioxidants which are good for health. It is one of the best superfoods for weight loss.

Eating 1 or 2 raw carrot is enough for a day. Add raw carrots to your salad or make vegetable juice.

6. Garlic

Raw garlic has an enzyme called allicinAllicin which has anti-inflammatory, antioxidative, antibacterial, and anticancer properties. It contains a chemical element called allicin. Allicin present in raw garlic boosts the production of white blood cells in the body which helps in detoxifying the body.

You can consume raw garlic by adding it to dips, dressings, and sauces like aioli or pesto.

Consume only 1-2 raw garlic cloves daily. Garlic is highly nutritious but eating too much garlic daily may cause side effects like bad breath, digestive issues, acid reflux, and an increased risk of bleeding.

7. Broccoli

Broccoli contains vitamin K, calcium, phosphorus, zinc, and vitamins A and C. These are the necessary nutrients for maintaining strong and healthy bones. Broccoli also lowers inflammation, improves blood sugar control, strengthens immunity, and promotes heart health.

According to nutritionists, the best way to consume broccoli is to eat it raw or steamed. Steam the broccoli for just two to three minutes not more than that. Cooking broccoli too long by adding salt destroys the beneficial enzymes.

8. Kale

The raw Kale contains fiber, antioxidants, calcium, vitamins C and K, and iron that can help in removing unwanted toxins. A few cancer related studies show that the raw kale is better than cooked one but some cholesterol related studies show that the steamed kale is more beneficial. So, its up to you which benefits you want from kale.

Healthiest way to include kale in your diet is add finely chopped kale in your salad. Avoid eating the Kale stems raw.

9. Lettuce

 Lettuce is a good source of fiber, iron, folate, and vitamin C that has anti-inflammatory, cholesterol-lowering, and anti-diabetic properties. You can include kale in your diet by adding it in your salad and dips.

Remember to wash Kale carefully before eating it raw as it may have germ that can cause foodborne illnesses.

10. Green Peas

The green peas have vitamins C and E, vitamins A and B, zinc, coumestrol and other antioxidants. These nutrients strengthen your immune system and help in reducing inflammation. They also lower your risk of chronic conditions, diabetes, heart disease, and arthritis.

A cup of raw green peas have around 58 milligrams of vitamin C and cooked green peas has 23 milligrams of vitamin C. Therfore, eating raw green pea is more beneficial.

Read More, Delicious Ways to Eat Vegetables

Here is the list of some other vegetables that can be eaten raw:

• 11. Green bell pepper
• 12. Sunchokes
• 13. Parsnips
• 14. Asparagus
• 15. Bok Choy
• 16. baby artichokes 
• 17. Zucchini
• 18. Celery Root
• 19. Sprouts
• 20. Green beans

Also, read 12 Delicious Vegetable Soups for Weight Loss

There are many best ways to consume vegetables raw. Here is the list of healthy Vegetables to eat raw. You can share your thoughts and suggestions with us in the comment section below.