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6 vegetables that are best eaten raw

6 vegetables that are best eaten raw Illustrative photo (Freepik)
Author: Maria Kholina

Vegetables must be a staple in your diet due to the abundance of vitamins they contain. Although some are best consumed raw to maximize nutrient intake, citing Foodzie.

Bell peppers

This vegetable is rich in antioxidants and contains a high amount of vitamin C.

Often grilled or roasted, but doing so can deplete many of its vitamins.

Bell peppers are one of the best vegetables to eat raw because of their numerous health benefits, including reducing inflammation and potentially lowering the risk of rheumatoid arthritis, osteoarthritis, and diabetes.

One medium pepper provides nearly 150% of the daily recommended intake of vitamin C. Cooking destroys some of the vitamins, so it's best added to salads or used as a snack.


Beets are usually added to soups and salads, but they are excellent raw in salads.

Raw beets are rich in antioxidants, which help reduce and prevent inflammation, lower blood pressure, and avoid heart disease.

Beets also contain nutrients such as B vitamins, iron, and fiber.

You can grate beets, carrots, apples, and dress them with lemon juice and oil.


Young raw zucchinis are somewhat similar to avocados, making them great for light vegetable salads.

A medium zucchini contains about 33 calories, over 2 grams of protein, 2 grams of fiber, vitamin A, vitamin C, and potassium, which are essential for bodily functions.


Cauliflower is low in calories, high in fiber, vitamins C and K, sulforaphane, and choline. The latter helps maintain cell membrane structure and participates in neurotransmitter production, affecting brain health.

Raw cauliflower resembles regular cabbage. It needs to be thoroughly washed and broken into florets.

Its nutrients are lost during cooking, so it's better to add it to vegetable salads.


Onions are often consumed raw, added to salads, sauces, and sandwiches.

In its raw form, it contains more sulfuric compounds or chemical substances that have anticancer effects.

Onions also contain B vitamins, which play a crucial role in metabolism, red blood cell formation, and supporting the nervous system.

It is a source of potassium, responsible for fluid balance, nerve impulse transmission, and other processes in the body.


This vegetable is added to hot dishes, soups, etc. Raw carrots are a healthy snack, rich in vitamins A, K, and fiber.

It also helps control blood sugar levels and improves digestion.

Carrots are rich in potassium, which balances sodium levels and helps remove its excess from the body, reducing strain on the heart and regulating blood pressure.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.