Five surprising vegetables you should eat raw for a maximum health boost

By Staff 6 Min Read

Resisting the urge to cook your vegetables means they retain their natural enzymes and nutrients, including vitamins, minerals, and antioxidants. Here’s a fab five you should eat raw for that maximum health boost

Did you know that eating raw vegetables can be extremely good for you?

When left uncooked, some retain their natural enzymes and nutrients, including vitamins, minerals, and antioxidants, which can be compromised through heating. Raw vegetables are also higher in fibre and naturally contain more water, meaning they’ll keep you fuller for longer. This makes them a great snack for those who are trying to lose weight and reach their fitness goals, says Ashleigh Tosh, nutrition expert at Prepped Pots.

He says: “When it comes to vegetables some are actually better when consumed raw – and this is because cooking, boiling and roasting these veggies actually breaks down a lot of their beneficial compounds.

“Take garlic for example. It contains allicin which boosts our immune system. When we cook garlic we break this compound down and make it less effective. Cooking these vegetables is by no means bad but it’s important to try to incorporate a mixture of raw and cooked veggies into your diet if possible. You can do this by turning them into tasty snacks – enjoy some sliced peppers with a side of hummus or dip some broccoli florets into a delicious ranch dip. You’ll probably find that these types of snacks will keep you fuller for longer too – and that’s down to raw veggies containing more fibre and water.”

Vegetables you should eat raw


These vibrant and crunchy vegetables contain more vitamin C and antioxidants when they are raw instead of cooked. Enjoy them cut up in a salad or sandwich or eat them on their own with hummus.


Broccoli is rich in fibre and vitamin C, with both compounds having a higher concentration when the vegetable is eaten raw. Wash your broccoli, cut it into florets and dip them into a tasty ranch sauce for an afternoon snack.


This cooking staple contains a compound called allicin which is believed to support and boost the immune system. Cooking garlic reduces this compound meaning if you’re looking to reap the immunity boosting benefits of it, you may want to consume it raw instead. Try eating some garlic in the morning on an empty stomach, if you find the taste too much, grate some over a salad or eggs.


Raw onions contain higher levels of sulphur compounds which can lower bad cholesterol and blood sugar. Incorporate raw onions into your diet by adding them to smashed avocado, wraps and sandwiches.

Sweet potato

Unlike normal potatoes, sweet potatoes can be eaten raw. They are high in vitamin A, C, fibre and potassium. Grate the potato into some coleslaw or incorporate them into a tasty salad.

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