Onions, red peppers and broccoli - eat them raw

Raw food has grown in popularity in recent years. This does not mean that there is no place for cooked foods in a balanced diet (in fact, quite the opposite), but consuming some foods in their natural form is sometimes more beneficial and indeed tastier.

Both cooked and raw foods are good for health. It really depends on the type of food. Cooking food can destroy some enzymes and affect some nutrients. Eating certain foods raw will ensure that they retain their nutrients. On the other hand, cooking can increase the digestibility, availability of certain nutrients and destroy harmful compounds and bacteria.

In conclusion, it can be said that one is not necessarily better than the other. Although it is not a bad idea to include raw foods in your menu. They are full of health benefits that you would lose if you cooked them.


Onions are full of antioxidants. Exposing onions to heat reduces the benefits of cancer-preventing phytochemicals.

Sulfur compounds in raw onions can also help lower cholesterol levels by promoting insulin production and helping to break down blood clots.

Red peppers

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

Red peppers should be eaten raw, as cooking significantly reduces their nutrients, especially vitamins B and C.


Broccoli is one of those foods that divides opinion on how it should be eaten. Cooking can increase levels of cancer-fighting compounds known as glucosinolates, as well as aid digestion.

But you can certainly benefit from eating them raw. In fact, raw broccoli can contain up to 10 times more sulforaphane (a powerful anti-carcinogen) than cooked broccoli./BGNES