A sugar-filled piece of chocolate cake just cannot compete with how healthy a ripe, red apple is. Even though people know the health benefits of vegetables, they often find it difficult to maintain a healthy diet. No matter what your fitness goals are, your diet should always include loads of vegetables because of all the nutrients they have to offer.

With vegetables, it is important to know the right way to eat them with maximum benefits. Some are better with steaming, some require grilling, boiling, baking, roasting, and some provide the most benefits when eaten raw.

Vegetables That Can Be Eaten Raw

It certainly makes sense to cook vegetables properly to enjoy their health benefits. However, it is equally important to avoid overcooking some vegetables or else their nutritional value will come down. With certain veggies, you can save yourself from wasting hours in cooking and preparing them. Here are some of the best vegetable you can eat raw.

1. Beets

While beets are high in sugar, they have a number of other nutrients that make up for it. They provide you with vitamin C, fiber, manganese, and potassium. They also provide you with the B vitamin folate that not only improves your immune system but also boosts your stamina, lowers inflammation, and regulates your blood pressure. You can cook beets but this reduces their folate content by 25%. Alternatively, you can make a salad with raw beets, apples, carrots, and ginger lime if you are not comfortable with eating beets in their raw state.

2. Garlic

You just cannot keep garlic out of the list of vegetables that can be eaten raw. While most people prefer cooking garlic, you may want to avoid it to get a higher dose of allicin. You can lower your risk of developing lung cancer by consuming raw garlic at least twice a week. Cooked garlic is still healthy but you need to eat a lot more of it to enjoy its health benefits.

3. Broccoli

You can always eat this cruciferous vegetable in its raw state. Not only does it contain calcium, vitamin C, protein, and potassium, it also has a compound called sulforaphane that fights cancer cells, improves heart health, regulates blood pressure, and boosts immune system. Eating it raw makes it easier for your body to absorb sulforaphane. You can always opt for a typical raw salad but many other recipes are also available online.

4. Onion

Allicin, the phytonutrient, is responsible for making you tear up while cutting onions, but it is also associated with several health benefits. Consuming more of it helps promote heart health, prevent cancer, reduce hunger, and regulate blood pressure. You get more of this phytonutrient when you eat onions raw. Be sure to consume both yellow and red onions to provide your body with a flavonoid called quercetin that has anti-inflammatory, antifungal and antibacterial properties.

5. Red Bell Peppers

Packed with vitamin C, red bell peppers are one of the best vegetables that can be eaten raw and they provide you with numerous health benefits. Besides being a rich source of vitamin C, they also provide you with vitamin B6, magnesium, and vitamin E. You are not going to get enough vitamin C though when you grill, fry, or roast bell peppers at a temperature higher than 375F. Instead, eat them raw to maximize their nutritional benefits.

6. Cabbage

Antioxidants in cabbage give it cancer-fighting properties, which is one big reason to eat cabbage raw. It also provides you with vitamin K, vitamin C, and other nutrients. Many people resort to cabbage to cure hangovers, while others use it as a laxative. Simply chopping it up and tossing with garlic, lemon, and olive oil lets you enjoy the amazing benefits of cabbage in an easy way.

7. Cauliflower

Packed with folate, dietary fiber, and vitamin C, cauliflower can always be a part of any healthy diet. Since it is low in carbs and fat, you can always include it in your fat-loss diet. Eating it raw provides you with a large amount of cancer-fighting compounds that offer other health benefits as well. You can simply grate it and add it to a salad of chopped black olive, red peppers, olive oil, capers, and lemon juice.

8. Kale

Kale is also one of those vegetables that can be eaten raw. It has cancer-fighting properties and is packed with calcium, vitamin K, beta-carotene, and vitamin C. The presence of beta-carotene makes it even more beneficial for women because it lowers your risk of breast cancer. You can easily make a raw kale salad by chopping it up and then massaging the leaves with olive oil. Be sure to toss in some black pepper and lemon juice for added benefits.

9. Watercress

Watercress is known for its cancer-fighting properties, but is also rich in folic acid, calcium, manganese, iron, iodine, and vitamins B6, K, C, and A. It also serves as an effective diuretic and improves digestion as well. Eating it raw makes it much more beneficial. Simply add it to a sandwich for a tasty and healthy crunch.

10. Brussels Sprouts

Brussels sprouts have anti-carcinogenic properties and provide you with loads of vitamin K, vitamin C, and vitamin B, like folic acid. You can eat them raw, and a great way is to chop them and toss with lemon juice, olive oil, and pepper to make a perfect side dish. Since they also contain vitamin K, you should talk to your doctor first if you are already taking anticoagulants.

11. Arugula

Wanna know the vegetables that can be eaten raw? Try arugula. You can find raw arugula used in pizzas and pastas. People use it in pizzas, especially after baking to ensure it does not wilt. You can easily include arugula in your diet and add it to a number of sauces as well as many cooked dishes.

12. Orange and Yellow Vegetables

You can eat yellow and orange vegetables without having to cook them. The color of these vegetables is due to plant pigments called carotenoids. A great example is carrots that you can eat raw. They contain vitamin A that boosts your immune system and keeps your vision healthy. Yellow peppers, yellow tomatoes, and yellow squash are some other healthy choices in this category.