The eight vegetables you might not know you can eat raw for health boost

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From creamy mashed potato and sweetcorn smothered in butter to wealthy tomato soup and miso-glazed aubergine, cooked veggies can be extremely tasty.

But did you know that, in some circumstances, munching raw vegetables can be higher for your health?

“When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says practical nutritionist Pauline Cox, writer of Hungry Woman: Eating For Good Health, Happiness And Hormones.

“Beneficial enzymes within raw veg can also be lost to roasting and cooking.”

Fresh veg can be particularly interesting in summer time when you’re craving filling salads and crunchy snacks.

“Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says.

As with any raw ingredient, it’s essential to arrange veg correctly.

“Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, dietary therapist and founding father of Nourishful Nutrition.

Here, consultants speak by way of eight vegetables which can be scrumptious raw…

1. Sweet potato

“Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox.

But you’ll need to grate the flesh first to make it extra palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.”

2. Kale

Baked kale chips have turn out to be very stylish lately as health-conscious people look for new methods to eat the vitamin-rich leaves.

“Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope.

“However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C.

“Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.”

3. Sugar snap peas

Unlike some varieties of peas, there’s no must shell sugar snaps, that are excessive in nutritional vitamins C and Ok.

“Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham.

“Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.”

They make a scrumptious snack on their very own or dipped in hummus.

“You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues.

“Cut the pods into smaller segments and mix into salads for extra texture and crunch.”

4. Celeriac

“Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox.

Cut off the powerful outer peel earlier than grating, slicing ribbons with a vegetable peeler or chopping into small items.

“Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” Cox.

“Thinly sliced into matchstick-sized strips and tossed with a dollop of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.”

5. Cauliflower

Cauliflower cheese could also be a culinary traditional, however you don’t must bake this cruciferous veg to reap the health rewards.

“Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox.

She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.”

However, if you have any digestive health points you must be cautious with cruciferous vegetables like cauliflower.

“They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, registered advisor nutritionist at Healthspan.

“Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.”

6. Baby corn

While full-size corn cobs are approach too powerful to eat entire, child corn (harvested earlier than the stalks mature) is gentle sufficient to munch entire.

“Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham.

“The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.”

You can slice the stalks so as to add to salads or serve them as crudites, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.”

7. Courgette

“Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Hope, and since it’s bought a semi-firm texture it’s simple to adapt for raw dishes.

Hope provides: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.”

8. Brussels sprouts

Not a fan of the traditional Christmas dinner facet dish?

“Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a wealthy supply of nutritional vitamins C and Ok.

“Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!”

As Brussels sprouts are cruciferous, the identical warning applies to cauliflower for individuals with IBS.

Hobson provides: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function.

“People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.”

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