Some foods lose part of their nutrients and benefits for the body when cooked or added to industrialized products, as many vitamins and minerals are lost during cooking or due to excess sugar, white flour and chemical preservatives that the industry adds to processed products.
Therefore, see below a list of 10 foods that bring the most health benefits when consumed raw.
1. Cocoa
The health benefits that chocolate brings are due to cocoa, which is rich in antioxidants and has properties such as reducing blood pressure and producing serotonin, the hormone that gives a feeling of well-being.
However, to produce chocolate the industry uses large amounts of sugar, oil, flour and other ingredients that mean the final product no longer has the benefits of cocoa. Therefore, the ideal is to consume chocolates with at least 70% cocoa, and use cocoa powder to make recipes and add to breakfast milk, for example.
2. Fresh fruit
Despite being practical, industrialized juices are rich in preservatives, colorings and artificial sweeteners, which can cause problems such as allergies and increased blood sugar, in addition to not providing all the beneficial nutrients of fresh fruit.
Therefore, you should prefer to buy the fruits and make the natural juice at home, as this way the meal will be rich in fresh nutrients that will detoxify the body, improve metabolism and bring energy to the body.
3. Garlic
Garlic is rich in allicin, a substance that helps lower high cholesterol, reduce blood pressure and prevent thrombosis and heart disease. However, raw garlic contains large amounts of allicin, as part of it is lost during cooking.
Therefore, to protect your heart and get more of the benefits that garlic brings, you should eat it raw or drink 1 glass of garlic water daily in the morning and before bed.
4. Coco
Consuming cookies, cereal bars, bread and other products with coconut does not bring the benefits of this fruit, as they are rich in sugar and white flour, which increase blood sugar levels and promote weight gain.
Therefore, fresh coconut should be preferred, as it contains fiber that improves intestinal function, and its water is rich in potassium, sodium, phosphorus and chlorine, important minerals for maintaining the body’s hydration, especially after physical activity. . See also how to make coconut oil at home.
5. Dried fruits
During the dehydration process, fruits lose part of the vitamins they contained in their water and start to have double or triple the amount of sugar as before, which increases the calories in the food and blood glucose levels after consumption.
Therefore, you should prefer to consume fresh fruits, which are more satiating, have fewer calories and provide all the nutrients to keep your body functioning properly.
6. Nuts, peanuts and chestnuts
Oil fruits such as walnuts, chestnuts and peanuts are rich in omega-3, a good fat that helps maintain heart health, and in nutrients such as iron and magnesium, which prevent anemia and muscle problems.
Therefore, you should avoid consuming these processed fruits with added salt, as excess salt increases blood pressure and causes fluid retention, reducing the benefits of raw fruits. See how Brazil nuts protect the heart.
7. Red pepper
Red pepper is rich in vitamin C, vitamin E, vitamin B6 and magnesium, nutrients that function as antioxidants and prevent problems such as anemia.
However, when cooked, fried or roasted for a long time, red peppers lose their vitamin C and antioxidant power. Therefore, it should be consumed raw or used in quick stir-fries, without letting the temperature of the food become too high.
8. Onion
Like garlic, onions are rich in allicin, a substance that helps prevent cardiovascular problems, cancer and high blood pressure. However, cooked onions lose part of this nutrient, which is why eating raw onions brings more health benefits.
9. Broccoli
Broccoli is a vegetable rich in vitamin C, calcium, phosphorus, potassium and protein, in addition to containing the substance sulforaphane, which prevents cancer, reduces high blood pressure, improves the immune system and protects the heart.
However, this protective substance is better absorbed in the intestine and more used in the body when broccoli is consumed raw, which is why you should avoid cooking this vegetable for a long time, preferring to consume it raw or quickly cooked for 5 to 10 minutes. in steam.
10. Beetroot
Beets are rich in fiber, vitamin C, potassium, magnesium and folate, nutrients that help strengthen the immune system, fight inflammation and reduce blood pressure.
However, when cooked, beetroot loses some of its nutrients, which is why it is best to consume it raw, grated in salads or added to natural juices.
See how the raw food diet is carried out, in which only raw foods are allowed on the menu.
