Can you eat raw vegetables?

In this brief article, we will address the question, ‘can you eat raw vegetables?’. We will also discuss why raw vegetables are better than cooked ones and the health benefits of consuming raw vegetables.

Can you eat Raw Vegetables?

Yes, you can eat raw veggies. You undoubtedly already know that veggies are healthy, but people often fail to realize that cooked & raw veggies differ in their nutritional values. In certain circumstances, uncooked vegetables are healthier; nevertheless, cooked vegetables, such as tomatoes, contain more nourishment.

Why are raw vegetables healthier than cooked vegetables?

Enjoy the bounty of fresh food this summer while not spending hours in the kitchen because raw veggies provide optimal health by enzymes & minerals that are present in them. 

Raw foods, particularly vegetables and fruits, can offer several health benefits, according to Shayna Kumar, who is a registered dietician at Piedmont

“Once you become acclimated to eating raw food, you’ll probably have greater energy, better skin, improved digestion, and a lower risk of cardiovascular disease,” she says. Because raw vegetable processing methods are generally straightforward.

Nutrients are lost during cooking

Vitamins and minerals are abundant in vegetables. Vitamins in vegetables are divided into 2 essential forms that are those which are soluble in fats and those which are soluble in water. 

Among fat-soluble supplements, A, E, D & K are stable while C&B vitamins are soluble in water & are sensitive to cooking.

This is the reason why nutritionists recommend the consumption of raw veggies to get the most nutrients out of them. However, certain plants are abundant in water-soluble supplements rather than fat-soluble ones. 

Prioritizing raw consumption can help you acquire more vitamin C and B vitamins. Cooking veggies that are high in fat-soluble is preferably a good option

The vegetables are also considered to be enriched with antioxidants, and cooking alters the antioxidant activity of various types of vegetables. 

Some antioxidants in vegetables are eliminated during boiling, while others become more accessible, as per the study published in 2019 in the Journal of Food Chemistry. The cooking method you select is also important.

Vitamin C-rich vegetables are the healthiest to consume raw. These include spinach, lettuce & broccoli, etc. As for frying/sautéing, they destroy much of the vitamin C content present.  Depending on the technique of cooking, it is found that veggies enriched with vitamin C lose 9-55% of their content. 

The least significant effect was steaming, during boiling eliminated the greatest nutrients. Vegetables high in supplement C that can be eaten raw include:

  • Brussels sprouts
  • Green beans
  • Green beans
  • Peas (snow peas)

Read Fruits and vegetables you should never eat raw — and the ones you should

Many people who follow a raw food diet feel that it improves the body’s ability to avoid and fight diseases, particularly chronic ones.

Health benefits of raw vegetables?

According to Trusted Source, eating a plant-based (but not necessarily raw) diet provides considerable health and disease-fighting benefits. A raw food diet has some advantages, including better health and weight loss. The following sections go over some of the potential advantages.

High nutritional content

Nuts, fruits, veggies & legumes, all of which are cornerstones of a healthy diet, are abundant in a raw food diet. Including a variety of these items in your diet will give you enough vitamins, minerals, healthy fats, and protein.

Fewer items that have been processed

Salt added sugars, and unhealthy saturated fats are all included in processed foods. It causes inflammation of blood vessels & diseases related to the cardiovascular system thus, resulting in limiting/eliminating processed meals provides increased health advantages.

Loss of weight

If a person wants to reduce weight, he or she should eat mostly raw foods. Since raw meals have fewer calories & plant-based raw meal is enriched with fiber, it satisfies the hunger of an individual for a longer period.

Enzyme retention in food

Cooking, according to some sources, can damage/enhance some enzymes or crucial vitamins.

It is believed that nature created a unique optimal blend for each food and that these crucial enzymes permit an individual to digest their meal thoroughly.  According to studies, the only living food is raw.

However, the acid in the stomach denatures most of the enzymes found in food. The enzymes required for food digestion are found in our bodies.

Other advantages

Although not scientifically established, some people believe that eating raw foods will provide the following benefits:

 greater vigor, cleaner skin, and improved digestion

What Is the Risk of Consuming Raw Vegetables?

All foods, including vegetables, are susceptible to infection. These can be a result of pesticide spray on them, or due to inappropriate food handling practices. 

Another important factor is cross You may assist lower your risks by using correct food safety practices without compromising good nutrients.

Other FAQs about Vegetables that you may be interested in.

What can I substitute for vegetable shortening?


In this brief article, we addressed the question, ‘can you eat raw vegetables?’. We also discussed why raw vegetables are better than cooked ones and the health benefits of consuming raw vegetables.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.