BY: Lively Staff

June 15, 2017

Raw Food: The 5 Best Foods to Eat Raw Instead of Cooked

Cut out cooking in favor of the nutritional benefits of eating raw food!

Busy days sometimes call for an easy dinner and raw nutrition can help in preparation as well as nutrition! Cutting out cooking can not only save you time, but also offer a wealth of nutritional benefits. Raw food diets have been around for quite some time – since the 1800s! – and evidence suggests that incorporating raw food into a daily diet can aid in promoting a boost in energy, support heart health, and promote healthy digestion.

But what makes raw food such a powerhouse? In general, nutrients found in fruits and veggies are more abundant before they are cooked; they contain more digestive enzymes which can more easily break down nutrients into smaller pieces and can more easily aid in overall digestion. Raw foods also help to balance acidity within the body.

raw food

We’ve picked out five foods which offer immense nutritional benefits when consumed raw:

Bell Peppers

When eaten raw, bell peppers contain abundant amounts of iron which, when eaten with other iron-dense foods, can increase the body’s overall iron stores. This is important so that the body can promote healthy blood. Research has shown that raw  bell peppers may improve eye health due to high concentrations of carotenoids called lutein and zeaxanathin.  Already rich in several vitamins and minerals, raw bell peppers are an especially great source of Vitamin C. Just one cup of bell peppers contains 157% of the DRI of vitamin C. 


Raw beets can have a massive impact on maintaining a normal blood pressure as a result of the high concentration of nitrates found in beets (5). Beets naturally contain nitrates, which are effective when working to cleanse the body. You’re probably wondering why these nitrates are good, right? Many nitrates can indeed have a negative effect on the body and are often associated with high sodium, but the nitrates found in beets can have positive health effects.  Dietary nitrates, which are found in beets, convert to nitric oxide, which aid in eliminating toxins from the body.  


Coconut offers a wealth of health benefits as a result of the distinct way it is digested.  Tons of vitamins and minerals are found in coconut, including Vitamin C, Vitamin E, magnesium, and calcium.  Coconut, when consumed raw, can help to seal the digestive tract lining, support nutrient absorption, and overall it does not cause digestive upset.  Raw coconut maintains vast amounts of dietary fiber, supporting healthy immune function and healthy blood pressure.


Tomatoes are a great source of potassium, which helps to aid in controlling anxiety and stress, while helping to eliminate water retention. They also are an excellent source of vitamins A, C and K.  When cooked for two minutes, tomatoes lose about 10% of their Vitamin C levels; when cooked longer than two minutes, tomatoes can lose up to 29% of their Vitamin C density, destroying one of their most valuable vitamins. Tomatoes are also high in lycopene, which have been shown to strengthen cells that line the arteries. 


Raw broccoli contains abundant amounts of Vitamin C, at almost 70% of the recommended daily value. One organic compound called sulforaphane is found predominately in cruciferous vegetables like broccoli. This compound is especially effective in promoting the elimination of toxins and block the formation of harmful cells. Sulforaphane is created by compounds that come from glucose, and if heated from cooking, enzymes will become damaged and can no longer break down compounds that create sulforaphane. 

raw food

Cut out cooking and see more benefits from raw food!




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