Some foods lose some of their nutrients and benefits to the body when cooked or added to industrialized products because many vitamins and minerals are lost during cooking or due to excess sugar, white flour and chemical preservatives that the industry adds in processed products.
So here's a list of 10 foods that bring the most health benefits when consumed raw.
1. Cocoa
The benefits that chocolate brings to health are due to cocoa, which is rich in antioxidants and has properties like reducing blood pressure and producing serotonin, the hormone that gives the feeling of well-being.
However, to produce chocolate the industry uses large amounts of sugar, oil, flour and other ingredients that make the end product no longer have the benefits of cocoa. So the ideal is to consume chocolates with at least 70% cocoa, and use the cocoa powder to make recipes and add to the breakfast milk, for example.
2. Fresh fruits
Although practical, industrialized juices are rich in artificial preservatives, dyes and sweeteners, which can cause problems such as allergies and increased glycemia, as well as not bringing all the beneficial nutrients of fresh fruit.
Thus, one should prefer to buy fruits and make the natural juice at home, because that way the meal will be rich in fresh nutrients that will detoxify the body, improve metabolism and bring disposition to the body.
3. Garlic
Garlic is rich in allicin, a substance that helps to lower high cholesterol, reduce blood pressure and prevent thrombosis and heart disease. However, raw garlic is that it contains large amounts of allicin, as part of it is lost during cooking.
Therefore, to protect the heart and have more of the benefits that garlic brings, it should be eaten raw or drink 1 cup of garlic water daily in the morning and before bed. Learn how to make this home remedy for the heart here.
4. Coconut
Consuming cookies, cereal bar, breads and other products with coconut does not bring the benefits of this fruit, as they are rich in sugars and white flour, which increase glycemia and favor weight gain.
Therefore, fresh coconut should be preferred because it contains fibers that improve the functioning of the intestine, and its water is rich in potassium, sodium, phosphorus and chlorine, important minerals to maintain hydration of the body, especially after a physical activity . Also see how to make coconut oil at home.
5. Dried fruits
During the process of dehydration, fruits lose some of the vitamins they contained in their water and start having double or triple the sugar before, which increases the calories of the food and blood glucose after consumption.
Thus, one should prefer to consume fresh fruits, which give more satiety, have fewer calories and bring all the nutrients to maintain the proper functioning of the body.
6. Nuts, peanuts and nuts
Oil-bearing nuts such as nuts, nuts and peanuts are rich in omega-3s, good fat that helps maintain heart health, and nutrients like iron and magnesium that prevent anemia and muscle problems.
Therefore, the consumption of these industrialized fruits with added salt should be avoided, because excess salt increases blood pressure and causes retention of liquids, reducing the benefits of raw fruits. Here's how the Brazil nut protects the heart.
7. Red Bell Pepper
Red bell peppers are rich in vitamin C, vitamin E, vitamin B6 and magnesium, nutrients that work as antioxidants and prevent problems like anemia.
However, when cooked, fried or roasted for a long time, red bell pepper loses its vitamin C and its antioxidant power. Therefore, one should consume it raw or use it in quick stir fries, without letting the temperature of the food become too high.
8. Onion
Just like garlic, the onion is rich in allicin, a substance that helps prevent cardiovascular problems, cancer and high blood pressure. However, cooked onions lose some of that nutrient, and so eating raw onions brings more health benefits.
9. Broccoli
Broccoli is a vegetable rich in vitamin C, calcium, phosphorus, potassium and protein, and contains the sulforaphane substance, which prevents cancer, lowers high blood pressure, improves the immune system and protects the heart.
However, this protective substance is best absorbed in the intestine and most commonly used in the body when broccoli is consumed raw, so avoid cooking this vegetable for a long time, preferring to consume it raw or cooked quickly for 5 to 10 minutes in the steam.
10. Beet
The beet is rich in fiber, vitamin C, potassium, magnesium and folate, nutrients that help strengthen the immune system, fight inflammation and reduce blood pressure.
However, when cooked, the beet loses some of this nutrients, and so it is best to consume it raw, grated in salads or added in natural juices. See recipes for juices made with beets.
See how the raw diet is made, where only raw foods are allowed on the menu.
