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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.

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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.

                      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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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