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Is raw food healthier than cooked food? -

Both cooked and raw foods have health benefits. It really depends on the food. Cooking food can destroy some enzymes and affect some nutrients. Eating some foods raw will ensure these foods preserve their nutrients. On the other hand, cooking can increase digestibility, the availability of some nutrients, and destroy harmful compounds and bacteria.

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Is raw food healthier than cooked food? -

In summary, one is not necessarily better than the other. Though it’s not a bad idea to include raw foods in your diet. These are packed with health benefits that you’d lose if you cook them.

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Onions -

Onions are packed with antioxidants. Exposing onions to heat reduces the benefits of cancer-protecting phytochemicals.

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Onions -

The sulfuric compounds in raw onions may also help reduce cholesterol levels, promoting insulin production, and helping break down blood clots.

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Cucumber -

Cucumbers are all about that fresh, crisp, and crunchy texture. Cooking them not only will affect their texture, but also reduce their nutritional content.

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Watercress -

Watercress contains a number of enzymes that become damaged when exposed to heat. Consuming raw watercress will preserve its phytochemicals (anti-cancer compounds).

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Seaweed -

Seaweed is packed with iodine, magnesium, iron, and calcium. Cooking it can diminish its nutritional value.

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Seaweed -

A 2011 study published in the Thyroid Research Journal found that boiling kelp reduced up to 90% of its iodine content.

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Avocados -

Minerals and fiber in avocados can be lost during cooking. Nonetheless, avocados can still be cooked (even though you might prefer them raw, anyway).

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Berries -

Not only are these nutritionally awesome, they are also delicious and versatile. They're best eaten fresh, frozen, or dried.

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Olive oil -

Olive oil is packed with vitamin E and antioxidants, which may be affected by heat. It is, however, safe to cook with it.

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Red bell peppers -

These are low in calories and rich in vitamin B6, vitamin E, magnesium, and especially vitamin C.

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Red bell peppers -

Red bell peppers should be eaten raw, as cooking them will greatly reduce their nutrients, especially vitamins B and C.

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Sauerkraut -

Sauerkraut, as well as other fermented foods, is great for your gut bacteria. Heat, however, will kill the good bacteria.

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Nuts -

Nuts are nutritionally-dense foods. Eating them roasted is an option, but consuming them raw will ensure you don't lose as much vitamin E and antioxidants, as well as magnesium and iron.

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Broccoli -

Broccoli is one of those foods that split opinions when it comes to how they should be consumed. Cooking can increase the levels of cancer-fighting compounds known as glucosinolates, as well as making them easier on the digestive track.

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Broccoli -

But you can certainly benefit from eating them raw, too. In fact, raw broccoli can contain up to 10 times more sulforaphane (an anticarcinogen) than cooked broccoli.

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Garlic -

Garlic has a ton of antioxidants and sulfuric compounds, which have been proven to have a number of health benefits. Cooking can destroy these anticarcinogenic sulfuric compounds.

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Lemon -

Lemons are rich in vitamin C and fiber, which are nutrients that can be affected by heat.
 

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Celery -

Eating celery is all bout the crunch, right? So, why would you even want to cook it? Plus, doing so will reduce its phenolic antioxidant content.

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Coconut -

Raw coconut not only tastes great, but it's also good for you. Coconut water is also a natural source of electrolytes, so you really can't go wrong with it.

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Sprouts -

Sprouts are rich in phytonutrients and chlorophyll. Cooking them may affect the content of vitamins C and B. Consuming some of these raw, however, is not recommended for pregnant women. This is because pathogenic bacteria can get into the seeds.

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Tomato -

Tomatoes are great, either raw or cooked. Cooking them will increase the availability of the antioxidant lycopene. Eating them raw, however, will be better if you're looking to increase your vitamin C intake.

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Radish -

Cooking radish may help neutralize its strong flavor and reduce gastrointestinal issues, but it will also affect how much vitamins and minerals you get.

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Carrots -

Cooking may help with the absorption of beta-carotene, which is then converted into vitamin A. But eating carrots raw will still be beneficial.

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Spinach -

These leafy greens are packed with vitamins C and E and fiber, as well iron, potassium, and magnesium. Exposure to heat may affect these though.

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Beetroot -

Beetroot is packed with vitamins and is an excellent source of folate, antioxidants, and can increase nitric oxide (NO) availability. Cooking it may decrease the effectiveness of these properties.

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Wild rice -

Wild rice is actually a grass, and it can be eaten raw after being soaked in water for a couple of days. It's a great source of alpha lipoic acid (ALA), so give it a try.

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Kale -

Packed with vitamin C, kale is best consumed raw to preserve its nutrients. 

Sources: (Healthline) (Insider) (Prevention) (Boldsky) (Le Cordon Bleu)

See also: Tips for eye health and maintaining good eyesight

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