Advertising
Advertising

10 Foods You May Not Know that Are Healthier to Eat Raw

10 Foods You May Not Know that Are Healthier to Eat Raw

You probably already know that a ripe, red apple is a much healthier choice than a sugar-filled piece of chocolate cake. That much is common sense, and for some people it’s enough to keep them on track with maintaining a healthy diet.

But for those who may be looking to take their health to the next level, understanding the best ways to prepare certain foods is key to maximizing their nutritional benefits. With certain foods, baking, boiling, steaming, grilling, or roasting them supercharges their nutritional contents so your body can take in more.

On the contrary, cooking other foods does the opposite – making it much more difficult for your body to absorb the vitamins and minerals compared to eating them raw. While some veggies might seem tastier (and easier to chew) after they’ve been roasted with some olive oil and sprinkled with a bit of seasoning, you could be sacrificing nutrition for taste without even realizing it.

Take a look through the following list of foods to find out which ones are better to eat raw and why, with links to delicious recipes you can try for each one!

1. Beets

    The red beet root may be a vegetable with high sugar content, but its nutritional properties completely make up for it. Beets are high in fiber, vitamin C, potassium, manganese, and the B vitamin folate, which offers a range of health benefits that can boost your immune system, improve your stamina, fight inflammation, lower your blood pressure, and even prevent cancer.

    When you cook beets they can lose as much as 25 percent of their folate (a healthy brain compound that helps reduce the risk of birth defects during fetal development). It may take some time getting used to munching on beets in their raw state, so try this mixed salad made with raw beets, carrots, apples, and ginger lime dressing for a nice added flavor.

    Advertising

    2. Broccoli

      Broccoli is a cruciferous vegetable that should be a top item on your grocery list. With a seemingly endless offering of nutritional benefits, this superstar veggie is not only packed with vitamin C, calcium, potassium, and protein… it also contains sulforaphane – a compound found to fight cancer cells, lower blood pressure, improve heart health, and provide antioxidants that help with anti-aging and immunity.

      According to a study from the Journal of Agricultural and Food Chemistry, people who consumed broccoli raw absorbed sulforaphane more quickly and in higher amounts compared to people who consumed it cooked. Try this incredibly simple and delicious raw broccoli soup recipe for something different than the typical raw broccoli salad.

      3. Onions

        Believe it or not, the same stuff that makes you tear up when you cut onions is the same stuff you want to consume more of to improve your health. Called allicin, this phytonutrient helps curb hunger, prevent cancer, promote cardiovascular health, and reduce high blood pressure. You get more of it when you eat onions raw as opposed to eating them cooked.

        Make sure to include both red and yellow onions for a natural does of quercetin – a bioflavonoid that has anti-fungal, anti-inflammatory, and anti-bacterial properties to help you fight off all sorts of nasty viruses, including the common cold. Try them with this raw onion wraps recipe.

        4. Red Bell Peppers

        Advertising

          Citrus fruits are often what first comes to mind when you think of vitamin C, but red bell peppers should be right there with those oranges, lemons, and limes. With nearly three times the vitamin C intake you need for the day, red bell peppers are also a powerful antioxidant and a great source of vitamin B6, vitamin E, and magnesium.

          You may be able to get away with cooking your red bell peppers for a short time over low heat which will still maintain their sweetness, but be aware that roasting, frying, or grilling them at a temperature over 375 degrees Fahrenheit will cause their vitamin C properties to break down. Eat them raw for their full nutritional benefits. Take a look at this amazing stuffed raw pepper recipe with confetti guacamole.

          5. Nuts

            Although higher in calories compared to most other health foods, nuts are a primary source of healthy fats that can help you balance your diet. These essential fats actually help you lower your bad cholesterol, reduce your risk of developing blood clots, and promote good artery health.

            When it comes to choosing nuts, go for a variety of almonds, cashews, hazelnuts, pecans, and other types that haven’t been roasted in oil and have no added salt. Raw nuts are higher in iron, magnesium, and contain no GMO oils. When you need a quick but yummy snack, have this naked raw trail mix recipe on hand to satisfy your craving.

            6. Berries

              Adding dried berries to some mixed nuts has become a popular food trend for a fast snack that’s both sweet and salty. Unfortunately, dried berries don’t offer the same nutritional benefits as their raw counterparts.

              Advertising

              Berries that have been put through a drying process may contain as much as two or three times more sugar in them, increasing their calories and carbohydrates. Because they’ve been dehydrated, they lack certain water-soluble vitamins and minerals that made them so healthy in the first place.

              Stick to fresh, raw berries to keep calories low and benefit from their nutritional value. Enjoy fresh or frozen berries for breakfast by trying this lovely looking yogurt parfait recipe.

              7. Coconut

                Coconut deserves an item of its own on this list for all the incredible benefits it has to offer. Drinking raw coconut water in large amounts can replenish fluids arguably better than regular water on its own, and the oil that comes from the coconut meat contains healthy fats that strengthen both the brain and heart.

                Skip the coconut-flavored processed stuff like bars, candies, and pastries, which fill your body with too much sugar while offering little nutritional value. Find out how to make coconut butter from raw, shredded coconut for a tasty butter substitute.

                8. Garlic

                  Garlic is one of those types of foods that’s almost always consumed cooked. Like onions, garlic contains the phytonutrient allicin, which can be consumed in higher amounts by eaten raw.

                  Advertising

                  A study revealed that raw garlic consumed two or more times a week produced less of a risk for developing lung cancer. You can still certainly benefit from enjoying cooked garlic — you’ll just have to eat more of it if to get the same nutrition it offers in its raw state. If you’re stumped on how to use garlic without cooking it, try this creamy garlic dressing recipe for your salads and veggies.

                  9. Juice

                    There are tons of cans and cartons and jugs of juice you can buy directly from the store that promise all sorts of amazing health benefits; but when it comes straight down to it, nothing beats buying the raw ingredients and juicing them yourself. Store bought juices undergo processing that may strip the ingredients of their nutritional value, while also adding in other chemicals, flavors, coloring, sweeteners, and preservatives.

                    Juicing from raw vegetables and fruits ensures that you’ll get a nutrient dense drink that hydrates, detoxifies, improves digestion, increases energy, and even aids in weight loss. Rather than reaching for the nearest carton at your local grocery store, trying making your own grapefruit strawberry juice from scratch.

                    10. Chocolate

                      Chocolate is truly the Jekyll and Hyde of health foods. Raw cacao is rich in antioxidants, can help lower blood pressure, increases serotonin to boost your mood, and even helps curb cravings – but pump it up with sugar, flour, oils, and other ingredients that turn your cocoa into decadent sugar bombs, and you completely undo the healthy power of this beloved super food.

                      If you can, try to get your hands on some raw cacao nibs, which are the parts of the cacao bean that are roasted and processed into cocoa. If you’re a total chocoholic, consider trying this chocolate bar recipe made with raw cacao.

                      How many foods on this list are you already eating raw? Don’t forget to check out the suggested recipes for ideas to get started if you haven’t already. And remember – whether raw or cooked, choosing any of the foods on this list over processed junk will always be better for you, no matter what.

                      More by this author

                      The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016 Amazing Benefits of Honey (+5 Refreshing Recipes)

                      Trending in Health

                      1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on January 17, 2019

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                      Why Is It Hard to Live A Peaceful And Happy Life?

                      Our Habitat Has Become Too Technological

                      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                      Too Many People Don’t Want to Unplug

                      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                      Listen carefully:

                      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

                      Advertising

                      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                      8 Mindfulness Exercises to Start Practicing

                      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                      Are you ready for it? Let’s go!

                      1. Pray Daily

                      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                      Pray. You won’t regret it.[5]

                      2. Pay Attention to Your Inner Thoughts

                      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

                      Advertising

                      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                      This article can guide you to beat negative thoughts:

                      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                      3. Smile Often

                      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                      The moment that you smile unconsciously, you then know that you are truly happy.

                      4. Organize Your Working Desk

                      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

                      Advertising

                      5. Celebrate Your Friend’s Victories

                      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                      6. Listen to Your Spouse/Partner

                      God put someone in your life for a reason. You might as well listen to him or her.

                      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                      7. Give Yourself a Break from Technology

                      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                      How do you do that? This is my formula:

                      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

                      Advertising

                      If you score more than 35, you need to take action immediately.

                      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                      8. Go Exercise

                      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                      12 Benefits of Regular Exercise You Should Know

                      The Bottom Line

                      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                      It is possible to live a happy and peaceful life. It only depends on you.

                      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                      More Resources About Mindfulness

                      Featured photo credit: Lesly Juarez via unsplash.com

                      Reference

                      Read Next