6 Vegetables That Are Healthier Raw Than Cooked, According to Dietitians

Bell Peppers

Bell peppers are one of the richest sources of vitamin C, a powerful antioxidant essential for immune function, collagen production, hormone activation, and protein metabolism. While vitamin C deficiency is rare these days, it can occur—especially in people with low fruit and vegetable intake. On top of limited intake, studies show that because vitamin C is water-soluble and heat-sensitive, it breaks down easily during cooking, particularly at high temperatures or for prolonged periods. That’s why registered dietitian Avery Zenker recommends enjoying bell peppers raw. Just 1/2 cup of raw red bell peppers delivers more than 100% of your recommended daily intake of vitamin C.

For easy ways to eat more, Zenker suggests pairing raw bell pepper strips with hummus, stuffing halved peppers with tuna or chickpea salad, or adding diced peppers to grain bowls, wraps, or sandwiches for crunch and color.

Broccoli

Like bell peppers, broccoli is a good source of vitamin C—but that’s not the only reason to eat it raw. Broccoli contains the enzyme myrosinase, which plays a crucial role in converting glucosinolates into sulforaphane, a compound that may help destroy precancerous cells and reduce inflammation.

According to Toby Amidor, MS, RD, and author of Health Shots, myrosinase is heat-sensitive and breaks down during cooking, especially boiling or steaming for long durations. Eating broccoli raw preserves more of this enzyme, allowing your body to maximize sulforaphane production. Enjoy raw broccoli florets with dips, chopped into salad, or grate the stems into a crunchy slaw.

Garlic

Though often thought of as an herb or spice, garlic is a vegetable—and one with powerful health benefits when eaten raw. Its distinctive smell and flavor come from sulfur compounds, especially allicin, which is formed when garlic is crushed or chopped. Allicin is linked to garlic’s heart-healthy and anti-inflammatory benefits, but it’s highly sensitive to heat.

“Heating garlic above 140-degrees Fahrenheit can reduce its allicin content and therefore its health-promoting effects,” explains Amidor. If raw garlic is too pungent for your palate (or stomach), Amidor suggests adding crushed or chopped garlic at the very end of cooking or incorporating it into salad dressings, dips, or spreads. Another easy trick: grate a raw clove into olive oil and lemon juice for a simple vinaigrette or rub it on toast before topping with avocado or sliced tomato.

Beets

Beets owe their vibrant red color to betalains, which are antioxidant and anti-inflammatory compounds that are highly sensitive to heat. Zenker notes that raw beets also retain more vitamin C and naturally occurring nitrates, which have been shown to support cardiovascular health and boost athletic performance by increasing nitric oxide availability in the blood. “Beets are well known for their nitrate content, which has been widely studied to enhance vascular function,” she says. Cooking can significantly reduce these benefits, especially when beets are boiled or roasted at high temperatures. To enjoy them raw, try grating beets into salads, combining with carrots and apples to make a crunchy slaw, blending into smoothies or dips, or slicing thinly for a beet “carpaccio” with lemon, olive oil, and a sprinkle of goat cheese.

Carrots

Crunchy, sweet, and super convenient, carrots are a raw veggie staple—and for good reason. They retain more of their natural fiber when eaten raw, which can support healthy digestion and help regulate blood sugar and cholesterol levels. However, they’re also high in beta-carotene, a compound your body converts to vitamin A and which becomes more bioavailable when carrots are cooked.

To get the best of both worlds, eat a combination of raw and cooked carrots in your diet. If you’re boiling carrots, consider using the leftover water in soups or sauces to reclaim lost nutrients. Enjoy raw carrots sliced into sticks for dipping, shredded into slaws, or blended into a gingery carrot dressing with oil, vinegar, and a drizzle of honey.

Cucumbers

Technically a fruit, but commonly treated as a vegetable, cucumbers are a cool, crisp addition to your raw veggie lineup. Made up of 95% water, they’re naturally hydrating and contain small amounts of potassium, vitamin K, and antioxidants like cucurbitacins, which may have anti-inflammatory and anti-cancer properties.

Lucey recommends using raw cucumbers in homemade tzatziki and notes that cucumbers were among the vegetables linked to better mental health in recent research on raw produce intake. Other easy ways to enjoy cucumbers raw include slicing them into salads and sandwiches, blending them into chilled soups, or top cucumber slices with hummus, cheese, or smoked salmon for a quick and healthy snack or mini appetizer.