In today’s hectic life, most people have started taking special care of diet to stay healthy. To stay fit, people have started adding vegetables to their diet by cooking or boiling them in fewer spices, keeping away from oily, spicy, and junk food. Very few people know that consuming raw vegetables can be more beneficial for health. So let us know the benefits of eating raw vegetables with us in this article by Myhealthonly. Along with this, here we will also tell fun ways to use raw vegetables in the diet.
Let’s start article
First of all, understand how the consumption of raw vegetables is beneficial for health.
Is Raw Vegetables Good For Health?
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Yes, raw vegetables can be considered good for health. In this regard, research published on the NCBI website clearly states that raw vegetables are rich in many nutrients and bioactive phytochemicals, which may have beneficial effects on coronary heart disease. It also contains fiber and potassium, which can control blood pressure levels.
At the same time, another research mentions that the consumption of raw vegetables can have a good effect on mental health. Its consumption can also reduce the symptoms of depression and improve mood. On this basis, it can be assumed that raw vegetables can be beneficial for health.
Now we will tell the names of vegetables that are eaten raw.
Which Vegetables Can Be Eaten Raw?
There are many vegetables that can be eaten raw. Here we are telling about the same vegetables in turn:
Cucumber – Cucumber is an all-season vegetable, which can also be eaten raw. Cucumber can be used as a salad or in the form of juice. Along with having many types of vitamins and minerals, water is present in abundance, which can play an important role in keeping the body hydrated. In addition, cucumber is counted as a great detoxifier, which can help remove toxins from the body.
Tomato – Tomato can also be consumed as a raw vegetable. Research related to this suggests that raw tomatoes are rich in vitamin C. At the same time, after cooking it, the amount of vitamin-C present in it decreases. Therefore, consuming it raw can be more beneficial to get more benefits tomatoes. In addition, Italian research also found that consuming more than seven servings of raw tomatoes can reduce the risk of colon cancer by 60 percent.
Beet – Beetroot’s name is also included in the list of vegetables that are eaten raw. Beetroot is said to be rich in antioxidants, which can prove beneficial in many ways. Its consumption can prove beneficial in the problem of high blood pressure.
In addition, it is counted among low-calorie foods. Apart from this, it is also rich in magnesium, manganese, and iron, which are considered essential for bones, muscles, brain, and hair.
Spinach – The benefits of spinach for health are also many. Apart from being cooked, it can also be consumed raw. Along with being rich in antioxidants, it is also rich in vitamin K, vitamin B-6, riboflavin, folate, niacin, fiber, omega 3-fatty acids, etc. Not only this, but spinach is also rich in iron, which can play an important role in protecting against the problem of anemia apart from the problem of osteoporosis.
Onion – Onion can also be eaten raw. Research on this shows that by eating one raw onion daily, blood circulation remains correct. In addition, consuming raw onions can provide relief from sneezing and a runny nose. Also, the benefits of raw onion can be seen for problems related to teeth. Apart from health, raw onion can also improve the complexion of the skin.
Ivy gourd – Ivy gourd can also be consumed as a raw vegetable. It has many benefits in terms of health. It is rich in antioxidant properties as well as many other medicinal properties. Research related to this gives information that along with the problem of diabetes, it also has the ability to protect the heart from diseases. In addition, ivy gourd is rich in calcium, protein, vitamins, fiber, and beta-carotene.
Carrot – Carrot is rich in many types of vitamins along with carotene, ascorbic acid, protein, fat, carbohydrate, and fiber. Apart from cooking, it can also be consumed raw. Research on carrot consumption suggests that the carotenoids present in it, especially beta-carotene, are known to supply vitamin A, which acts as a strong antioxidant. It is believed to be helpful in protecting the body from damages caused by free radicals.
Radish – Radish is an underground vegetable, which is mostly consumed raw. Radish is used as a home remedy for many ailments like gallstones, jaundice problems, liver disease, indigestion problems, and other gastric pains. It is rich in carbohydrates, sugar, fiber, protein, and many types of vitamins and minerals, such as calcium, iron, magnesium, manganese, zinc, potassium, and phosphorus. All these nutrients are considered beneficial for health.
Know the benefits of eating raw vegetables in this part of the article.
Health Benefits Of Eating Raw Vegetables
After mentioning the names of vegetables that are eaten raw, here we are going to tell the benefits of eating raw vegetables, which are as follows:
- Rich in Antioxidants
Raw vegetables are rich in antioxidant properties. Research published on the NCBI website clearly mentions that raw green leafy vegetables contain significantly higher amounts of antioxidants than cooked vegetables.
Explain that antioxidant properties can protect the body from damage caused by free radicals. In fact, free radicals are the main cause of oxidative stress, which can increase the risk of many diseases, including diabetes, cancer, heart disease, Parkinson’s disease, Alzheimer’s disease, and cataracts.
- Enriched with Fiber
The benefits of eating raw vegetables can also be seen in the form of fiber-rich foods. A research paper related to this has been told that the amount of fiber is less in cooked vegetables than in raw vegetables. At the same time, fiber has been considered an important part of a healthy diet. The risk of heart disease, stroke, high blood pressure, diabetes, obesity, and some gastrointestinal diseases can be reduced to a great extent by its consumption.
- Rich in Nutrients
Raw vegetables are rich in nutrients, which is why it is recommended to include them in your diet every day. Vegetables such as broccoli, green beans, leafy greens, carrots, and tomatoes are extremely low in calories. Also, it is rich in fiber, vitamins, and minerals. It is said that as a healthy diet, about 3 to 5 servings of vegetables should be consumed almost every day.
- For Weight Loss
Obesity can cause many diseases. Therefore, it is important to control the weight and raw vegetables can prove to be helpful in this. Research published on the website of NCBI confirms this. It has been told in research that by consuming more vegetables, weight can be reduced. For this, it is recommended to consume a low-energy diet with five servings of vegetables per day.
At the same time, in order to lose weight, along with the consumption of vegetables, it is also necessary to exercise, only then its results can be seen quickly.
- To Lower Cholesterol Levels
Eating raw vegetable benefits also include lowering cholesterol levels. The research was done to confirm this. In this research, a group of people was fed raw foods for a few days, which also included raw vegetables. The research found a significant reduction in total cholesterol and triglyceride levels in the blood of people who were fed raw foods. However, during this time there was also a decrease in the level of HDL, ie good cholesterol, of those participants.
- Improve Blood Lipids
Raw vegetables can also be considered helpful in improving blood lipids. Research published on the CDC website mentions that consuming more vegetables may be beneficial for improving blood lipids. However, more research still needs to be done on this subject.
- Maintain Enzymes
There is no doubt that raw vegetables are healthier than cooked vegetables. At the same time, according to the research available on the NCBI website, nutrients and enzymes are destroyed by cooking. This affects the digestion power of food and produces some byproducts that can be harmful. On this basis, it can be said that raw vegetables can prove to be helpful in maintaining enzymes.
- Full of Energy
Raw vegetables can also help boost energy in the body. Let us tell you that carbohydrates are considered the main source of energy, which are present in the highest amount in grains, fruits as well as vegetables. At the same time, fresh vegetables supply energy as well as fiber to the body, which can reduce appetite and have a positive effect on health.
- For Clear Skin
Apart from health, the benefits of eating raw vegetables for skincare can be seen. Actually, vegetables are rich in many types of vitamins and minerals, which can prove beneficial for the skin. Vitamin-C present in it can help in increasing collagen production. In addition, damage caused by the harmful rays of the sun can improve pigmentation problems and skin conditions.
Not only this, but vegetables are also rich in vitamin-A, which is considered essential for the reconstruction of skin tissue. Due to its deficiency, the skin can become dry, and rough. This is the reason why the consumption of raw vegetables is considered beneficial for clear skin.
- For Hair
Raw vegetables can also be considered beneficial for hair care. Research on the problem of hair loss states that minerals like calcium, copper, iodine, zinc, and magnesium are considered essential for healthy hair growth. Apart from this, the intake of vitamin E is also important to promote blood circulation in the scalp.
Not only this, vitamin E can be considered helpful in promoting hair growth as well as preventing hair fall. At the same time, vegetables are rich in vitamin E. Apart from this, calcium, iron, magnesium, etc. are present in abundance in vegetables.
- For Digestion
Eating raw vegetables can also prove beneficial for good digestion. As we mentioned in the article that raw vegetables are rich in fiber. Let us tell you, that fiber can help in keeping the digestive power strong. Along with this, the problem of constipation can also be reduced by its consumption. On this basis, it can be assumed that consuming raw vegetables can prove beneficial to keeping the digestive system right.
After telling the benefits of eating raw vegetables, here we are telling the ways of its use.
How To Include Raw Vegetables In Your Diet
You can include raw vegetables in your diet in the following ways:
- Raw vegetables can be washed and eaten directly. A salad bowl can be prepared for this.
- If you want, you can also consume it for breakfast by mixing it with fruits.
- Apart from this, you can also eat raw vegetables by adding low-fat mayonnaise.
- Raw vegetables can also be eaten by adding chaat masala and lemon.
- Raw vegetables mixed with curd can be consumed in the form of raita.
- Raw vegetable smoothies can also be made.
- Raw vegetables can also be eaten with dry fruits.
How Much To Eat And When To Eat
Raw vegetables can be consumed at any time. At the same time, if we talk about its quantity, then it is advisable to consume one serving i.e. about one cup of raw vegetables daily. Its quantity can be changed according to the health and age of the person. However, there is no scientific research available on this fact. Research needs to be done on this.
Know below what is better between raw vegetables and cooked vegetables.
Which food are better raw vegetables and cooked vegetables?
Both raw vegetables and cooked vegetables have their own benefits. If we talk about which of these two is better, then raw vegetables can be considered more beneficial. Actually, according to research published on the website of NCBI, cooking vegetables changes their chemical composition. At the same time, raw green leafy vegetables have a much higher amount of antioxidants than cooked.
Apart from this, other research has been reported that in general, cooked vegetables contain less fiber than raw vegetables. Also, when vegetables are cooked, the amount of vitamin C in them decreases. Based on these facts, raw vegetables can be considered more beneficial than cooked vegetables.
In this part of the article, we are telling about the side effects of eating raw vegetables.
Side Effects Of Eating Raw Vegetables
Eating raw vegetables is considered beneficial for health, it is already known. At the same time, in some cases, it can also prove to be harmful. Know below the side effects of eating raw vegetables:
- Sometimes, raw fruits and vegetables contain harmful germs like Salmonella, E. coli, and Listeria, which can harm health.
- In addition, as we mentioned in the article, raw vegetables are richer in fiber than cooked vegetables. In such a situation, if it is consumed in excess, it can cause stomach pain, cramps, and gas problems.
- According to research, consumption of raw foods can cause a deficiency of vitamin-B12 in the body, which can be harmful to heart health.
- At the same time, if someone is allergic to a particular type of vegetable, then avoid its consumption.
- Not only this, if raw vegetables are not consumed after washing, then it can also cause food poisoning.
There is no doubt that if the body is to be kept away from diseases, then more and more green vegetables should be given a place on your plate. In this article, we have given detailed information about the benefits of eating raw vegetables. Along with this, we have also told the names of vegetables that are eaten raw. Apart from this, the methods of eating raw vegetables have also been told in this article. In such a situation, if you want, you can include it in your diet to get the benefits of raw vegetables.
Frequently Asked Questions –
Cabbage, broccoli, and cabbage should not be eaten raw.
Vegetables like cucumber, tomato, carrot, spinach, beet, onion, ivy gourd, etc. can be consumed in raw form. Detailed information about this has been given above in the article.
Consumption of spinach, cucumber, ivy gourd, carrot, tomato, etc. is considered good for health.
Yes, consuming raw vegetables daily can be considered safe.