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

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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.

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    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

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          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.

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              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.

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                  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.

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                      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.

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                      Elise Moreau

                      Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

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                      Last Updated on January 13, 2022

                      10 Cheap And Amazing Honeymoon Ideas

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                      10 Cheap And Amazing Honeymoon Ideas

                      A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

                      To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

                      1. Camping

                      A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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                      2. Staycation

                      You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

                      3. Island Getaway

                      People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

                      4. Fancy Resort

                      Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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                      5. Road Trip

                      The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

                      6. Charter a Boat

                      If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

                      7. Las Vegas/Atlantic City

                      If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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                      8. Themed Retreats

                      There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

                      9. Working Honeymoon

                      Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

                      10. Festivals, Fairs & Special Events

                      Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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                      Featured photo credit: Josue Michel via unsplash.com

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