Eating raw vegetables has health benefits which might surprise you

Health benefits of eating raw food

Raw Vegetables

Do eating raw vegetables have geniune advantages over cooked ones? 

Well answer to this question is bit complicated. You can go for both cooked and raw, depends on your choice. Like, i personally won't like to eat all the vegetables in raw form but yes cucumbers and onions are my favourite for vegetable salad.

As this article is about why some vegetables are better to be eaten raw so we will discuss it.

When vegetables are boiled, about 14% of their antioxidants are lost. Although there are several culinary techniques that offer greater protection against the loss of water-soluble vitamins, enzymes and other compounds (steam, iron ...).

Short answer before going into detail: Eat both raw and cooked vegetables. Vegetable Salad with cooked food is best to be eaten.

If you want to give them heat, do it, don't look at those 14% lost nutrients as we can take them from any other source.


As we have already mentioned, most of the vitamins are lost during the heat treatment, especially the water-soluble ones. Vitamin C and B vitamins (niacin, thiamin, riboflavin, biotin ...) are among the vitamins most sensitive to heat treatment. Among the foods rich in these vitamins are green leafy vegetables (spinach, chard, cabbage, rocket ...), broccoli or pepper.  


Sodium and potassium are required for nerve impulse conduction and muscle contraction, so a disproportion between them can affect nerve function, heart function and muscle contraction. Often the food we eat comes with a number of natural or artificial additives that increase their sodium content, and high sodium levels have been linked to the risk of developing hypertension and hypoglycemia. So, its better to eat fresh organic vegetable salad as well along with cooked food.


Consumption of raw vegetables have been linked to better gastrointestinal health, positively affecting digestion, bloating and constipation. Vegetable salad with cooked food may improve intestinal balance and prevent constipation. A diet with high intake of green vegetable salad, along with cooked meat has been shown to promote the balance of the gut microbiota. Raw, fiber-rich vegetables absorb water and improve intestinal health.


Sulforaphane is an organosulfide compound that has been linked to cancer protection, prevention of cardiovascular disease and diabetes, but high temperature eliminates it. This compound is present in cauliflower, brussels sprouts, turnip greens, red cabbage, use them for salad and take advantage of all its components, such as sulforaphane. Finally, it is interesting to mention garlic, which has been linked to blood pressure control due to its components and antioxidant properties. 

Savoy(Green Cabbage)

Savoy or green cabbage is a variety of cabbage (Brassica oleracea). It is characterized by curled leaves. Green cabbage is packed with vitamins, antioxidants, bitters and other healthy nutrients. With almost zero grams of fat, few carbohydrates, savoy cabbage can help you lose weight. As, it has least percentage of potassium, it could be fitted with any diet. Savoy cabbage is especially a rich source of vitamin C. When cooked, 100 grams of cabbage provides about 25 milligrams of vitamin C, depending on the length of cooking. This is equal to a quarter of the recommended daily amount of vitamin C for men and women from the age of 14. Vitamin C contributes to the normal functioning of the immune system. An adequate supply of vitamin also protect cells from oxidative stress. The latter also applies to the vitamin E in savoy cabbage.

Health Benefits of savoy cabbage

Eating savoy cabbage salad is good for so many reasons, including weight loss, fresh face, relief from constipation. Its a keto friendly and less acidic food. But do not eat too much of them in uncooked form as it could be hard for some to digest. 

 Red cabbage

Red cabbage is also good to eat raw. When exposed to heat, it loses some of its valuable nutrients, but cooked red cabbage is also healthy.  This cabbage can be stored very well, with almost no loss of nutrients. If the head of cabbage is closed, without spots or cracks, it can be used for several months in a dark, cool cellar or in the refrigerator.

It is extremely beneficial for skin, it has antioxidants which makes it favourite for those looking natural home remedies for face.

A food with low percentage of calories is obviously a good choice for over weighted people, it is one of them!

According to the majority of health scientists, red cabbage has positive impact on liver. Eating cabbage salad might boost liver immunity.

Did you know cabbage this cabbage could be an effective natural remedy for ulcer patients, in this case, researchers advised to drink cabbage juice regularly.

Another reason to eat raw red cabbage is that its juice helps formation of red blood cells and flushes out harmful toxins from the body. This leads to a better functioning of the circulatory system. 

With a glass of red cabbage juice, you'll get 216 milligrams of potassium. This represents 6% of the recommended daily consumption. It may help you prevent muscle stress in the heart and promote the contraction that favors its beating.

Consuming red cabbage may reduce cholesterol and uric acid, thanks to its sulfur content, the element that gives characteristic flavor of cabbage. Cholesterol and uric acid levels are reduced due to various factors: The fibers present in it may prevent body from absorbing the cholesterol contained in other foods. The LDL apolipoprotein found in the liver is reduced, as there is less cholesterol to carry. The antioxidants in red cabbage target adipose tissue, resulting in more energy.

Another unique fact related to red cabbage is its use for dying hair. It may dye your hair naturally.

Warning!! As mentioned above, eat raw cabbage but not over do it as it could be unhealthy to do so.

Chinese cabbage

Lets talk about Chinese cabbage, it is low in calories and low in fat. The exotic curly hair has had a meteoric rise and is enjoying increasing popularity. No wonder, because Chinese cabbage is a real all-round talent with many culinary, health and practical benefits. 

Benefits of eating raw chinese cabbage 

1- Above all, the mustard oils contained in Chinese cabbage ensure that the immune system works perfectly and protects against infectious diseases.

2- Good for digestion: The roughage in Chinese cabbage gets a sluggish intestine going and also cleans away larger amounts of pollutants and fats on their way through the body.

3. Almost everyone tolerates: Unlike most other types of cabbage, chinese cabbage has crisp yet tender leaves and a small proportion of the stalk. This makes it easy to digest and tolerable even for sensitive tummies. 

4. Protects stomach and intestines: 

Chinese cabbage contains a protein component called methylmethionine, which studies have shown can protect the stomach and intestines from ulcers. important vitamins: Chinese cabbage does not contain as much vitamin C as other types of cabbage, but at 26 milligrams per 100 grams it is a good quarter of the recommended daily value. Also included in significant amounts: vitamins from the B group and cell-protecting vitamin E. 

6…keeps you healthy and young: Chinese cabbage has a high proportion of phytochemicals such as flavonoids, chlorophyll, indoles and phenols. These substances can protect the body cells from harmful influences and help to delay aging. 

7. A good CO2 balance: 

With an emission value of less than 130 grams per 100 grams, Chinese cabbage has a good carbon footprint. The CO2 values ​​are based on the calculations of the IFEU Institute for Energy and Environmental Research in Heidelberg and were individually balanced for each food as "average food" as it is sold in Germany. They take into account the place of production, the production method, all associated transport, processing, packaging and storage proportionally. The emissions of all greenhouse gases such. B. Carbon dioxide (CO2), methane (CH4) and nitrous oxide (N2O) were taken into account and converted into CO2 equivalents. Simplified, however, only CO2 is spoken of. 


If you want to take full advantage of the super nutrients in Chinese cabbage, it is best to prepare it fresh and raw as a salad. Of course, cooking is also fine, but eating them raw is best. 

Why is chinese cabbage called so?

The Chinese cabbage actually originally comes from China, where the crunchy vegetable has been known since the 5th century. But Chinese cabbage is also a vegetable with VIP status in the rest of Asia: the Koreans, for example, use it to make their famous kimchi (spicy, pickled cabbage). In Thai food stalls, Chinese cabbage is chopped into the noodle soup. The Japanese also appreciate the vegetable and have even bred a whole new variety.


Kale is one of the winter vegetables with the highest nutrient content . Eating raw kale is worthwhile because it preserves more of its valuable ingredients. Per 100 grams, kale contains 210 milligrams of calcium, 450 milligrams of potassium, 30 milligrams of magnesium, 1.9 milligrams of iron, 35 milligrams of sodium and also a bucket other vitamins, such as 105 milligrams of vitamin C. The fiber it contains ensures that you feel full for a long time. In addition, kale is low in calories because it is mostly water. Furthermore, this cabbage variety is said to have a blood-forming, water-flushing and cancer-preventing effect. However in some people, kale can cause flatulence and abdominal pain due to the fiber it contains. But don't worry!! You can counteract this with a few home remedies: Spices such as fennel, coriander , cumin, cardamom or ginger relieve flatulence and goes well with cabbage. A fennel-anise-cumin tea after a meal also reduces abdominal pain and flatulence. Exercise ensures that your bowel activity increases. A walk after eating also ensures less unpleasant flatulence. A hot water bottle can also help.

Many people start their day by consuming raw garlic on an empty stomach . It's a practice that can be daunting at first, but the benefits can be very appealing.

Garlic is a natural antibiotic for excellence . In fact, in the past they were given to the people of low resources or in extreme situations like soldiers to keep certain types of diseases at bay.

It allows wounds to heal better. It is highly recommended if you have a viral infection like the flu or the common cold. 

Strengthens the immune system.

Improves blood circulation Garlic is high in B vitamins , and they help lower levels of a substance that causes blood vessels to stiffen

Homocysteine ​​is the culprit for this hardening of the vessels, causing the blood to thicken and form more clots. On the other hand, we are also more likely to have thrombus or coronary artery disease. And just consuming a raw garlic in the morning will help the body fight all these problems.

Helps with decongestion When you have breathing problems, you usually have the stuffy nose, snot and you usually catch all the colds in your close circle . They will be happy to know that with garlic you can reduce these annoying symptoms.

It is a perfect decongestant To treat lung problems and improve your health, steaming yourself with garlic or preparing homemade syrup based on raw garlic is ideal

It improves skin condition, especially, eating garlic on an empty stomach also keeps your skin smooth.It regenerates and protect the skin. In addition, stimulates cell renewal and fights acne. El procedure It's very simple, you just have to eat a raw garlic in the morning accompanied by a glass of water.

It is one of the most antioxidant foods that we can find. It also helps us to eliminate toxins through the liver, eliminate parasites and rid the body of heavy metals like mercury or certain drugs that couldn't be processed properly. Garlic is rich in vitamins A, B and C , helps reduce inflammation in the body and prevents fatty liver.

Did you know? If you notice that in the morning you have swollen eyes, a bad taste in your mouth, a swollen face, your liver may be overloaded because of this. Don't hesitate to start this natural treatment. Garlic also helps remove cholesterol from the body Garlic contains allicin, a substance that improves our cardiovascular health. It is known that by eating one natural garlic per day you can reduce up to 9% . Start consuming more garlic if you have noticed cholesterol in your blood or high triglycerides Cleansing, antiseptic and antibacterial agent. Don't overlook these benefits Next we will tell you what other benefits we must not ignore, because garlic, no matter how small, offers us great medicinal properties. It increases immunity and protects us from many diseases. Provides many vitamins and nutrients.


Well most of you would already know that onions have always been a popular remedy for various health problems. The most valuable ingredients of the onion include: high levels of vitamin C , vitamin B6 in high quantity, vitamin B7 (biotin), antioxidants, Potassium, sulfur compounds. From a medical point of view, the antioxidants and the sulfur compounds are particularly important. But the vitamins and potassium they contain also make onions so healthy. The substance alliin, which studies have shown can prevent and even alleviate cancer, is also particularly interesting. It is advisable to eat the onions raw. Raw onions are a blessing for health as reported by the University Hospital in Freiburg germany, the onion has an anti-inflammatory and antimicrobial effect, it may help with coughs and earaches. Red onions in particular can also lower cholesterol levels. Studies have shown that onions can successfully prevent cancer in some patient. They can even help with diabetes.

The carbohydrates in onions are present as so-called "fructans". It may activate the intestinal flora and promote bowel movements. However, if you have a sensitive digestive system, these substances present in onion can cause stomach pain or bloating . If your digestion is sensitive, you should only try raw onions in small amounts at first. Alternatively, you can also use the milder spring onions for the time being, which are particularly digestible. You can also prevent flatulence with suitable home remedies, such as caraway or fennel tea . Ginger or apple cider vinegar can also help with digestive problems. If, on the other hand, the sharp taste of the raw onions prevents you, you can first sprinkle the sliced ​​onions with a little salt and let it soak in for an hour. This removes the spiciness from the onions. You can also try the milder vegetable onions.