Here are ten items that are often more beneficial when eaten raw.

Eating spinach raw preserves its high vitamin C content, which cooking can diminish.

Raw kale retains its full vitamins A, C, and K, even though cooking can enhance nutrient digestibility.

Raw bell peppers maintain their full vitamin C content and crunch, which can be lost during cooking.

Raw cucumbers are rich in vitamin K and water, with cooking reducing their nutrient content.

Raw carrots maximize beta-carotene content, even though cooking can increase its bioavailability.

Raw garlic retains allicin, which has health benefits, unlike cooked garlic where allicin can be reduced.

Raw tomatoes provide a good dose of vitamin C, though cooking enhances lycopene availability.

Raw zucchini retains more vitamins and antioxidants, which can be reduced by cooking.

Raw broccoli retains more vitamins and enzymes, including cancer-fighting sulforaphane.

Raw onions retain more beneficial compounds like quercetin, which cooking can diminish.