What vegetables are best eaten raw in summer

Summer spoils us with an abundance of fresh vegetables. For health food fans, understanding the best ways to prepare certain foods is critical to achieving maximum nutritional value. Steaming, grilling, grilling, in the oven – all this gives a certain nutritional value to food. If you want to get the most out of your vegetables, you need to know what is the best way to eat them. Some of them need to be cooked, because then they release more vitamins, and some are best eaten raw.

Beets, rich in vitamins, should be eaten in their original form, since high temperatures reduce the concentration of folic acid (part of the B complex of vitamins) by a quarter. When cooking beets, up to 25% of vitamin B9 is lost, and twice as much vitamin C. Both vitamins are water soluble and transfer from beets to water when cooked. Raw beets contain a significant amount of fiber, vitamins C and B9, minerals (potassium, manganese) and affect the immune system, lower blood pressure, increase stamina, and have an anti-inflammatory effect.

The same goes for broccoli – when consumed raw, it is better absorbed by sulforaphane, a natural compound that slows down aging and is important in the fight against cancer cells.

Raw onions and garlic contain the phytonutrient allicin, which promotes cardiovascular health, lowers blood pressure, and reduces hunger. It is also the reason why you shed tears when you cut onions. Eat garlic raw to avoid killing allicin, which is responsible for its antibacterial and antifungal properties. Eating raw garlic two or more times a week reduces the risk of lung cancer.

Heat treatment of red pepper will reduce the level of vitamin C, which is abundant in the raw product. For comparison, it is twice as much as in oranges. Red peppers also contain vitamin B6, vitamin E and magnesium.

Carrots are by far the largest source of vegetable carotenoids, which have anti-cancer effects due to the phytonutrient falcarinol. Carrot carotenoids have a beneficial effect on the regulation of blood sugar levels. Boiled carrots have a higher glycemic index, so raw carrots are better for diabetics.

When spinach is rich in potassium, which regulates blood pressure and the endocrine system, great harm is done when cooked. High temperature destroys half of the vitamins contained in it. Since it is difficult to eat it raw, try steaming it at least.

All nuts that are not toasted contain more iron, magnesium and less sodium (not salty). They are perfect for a healthy snack, alone or with other foods.

As for tomatoes, they are healthier when cooked, because lycopene is more easily absorbed from them. And the nutrients from asparagus, cabbage, and eggplant will be easier for the body to absorb when cooked.