Don’t waste time cooking: These are the 7 foods that are best eaten raw

If you eat to nourish your body, and to feel a little pleasure too, you should know that not all preparations are ideal. That is why cooking grilled meats is better than in liters of oil, but the same happens with fruits and vegetables.

Nutrients, vitamins, or nutritional intake change or are lost, depending on the cooking process you use. And in certain cases, heat is the enemy of vitamins or antioxidants found in food. 

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These are some of the foods that you should eat raw, even once in a while


This cereal high in vitamins, minerals and even protein is a favorite for breakfast. Porridge is an easy and satisfying preparation, but it is recommended to consume it raw to take better advantage of the fiber. 

Potassium-rich vegetables 

Swiss chard, Italian squash, spinach and tomatoes are vegetables (and a fruit) are rich in potassium. This electrolyte allows the contraction of the muscles, the proper functioning of the heart rhythm and the expulsion of waste from the cells.

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When cooking these vegetables, in water for example, this mineral remains in this liquid, which many later throw away. 

Fruits and vegetables high in antioxidants

Grapes, strawberries and carrots provide antioxidants such as vitamin C, flavonoids or carotenoids. These help fight cell aging by counteracting cell damage caused by free radicals.

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But, these are sensitive to high temperatures, so a large amount is lost when cooking. 


This tuber provides folic acid, vitamins A, C, potassium, magnesium and iron. Whether antioxidants or other substances, they are reactive to heat and are lost during cooking processes.

Garlic and onion

Garlic, onion, and vegetables from the same families contain a food compound called allicin. This is activated with the fermentation process that derives from the fracture or rupture of the garlic.

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Red paprika

This is the vegetable with the most vitamin C available in nature, but most of it is lost with cooking, however minimal it may be. 


The best ally for diabetics has magnesium, iron, potassium and folic acid. All these excellent components for health are diluted with cooking.