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We don’t always know it, but some foods are richer in essential nutrients and vitamins when raw. Zoom on 6 of them that you will be happy to savor this summer. Your health will thank you!

If some foods benefit from being cooked to promote the absorption of their good compounds (proteins, lycopene, etc.), others have every interest in being eaten raw if you want to take advantage of their vitamins, and more particularly their vitamin C content. , which is very sensitive to heat.

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Eating raw: the basic rules

Cooking has the advantage of destroying microbes and parasites. So when you want to eat raw, freshness and hygiene must be impeccable if you want to avoid food poisoning.

For meats (tartars, carpaccio) and fish, care must be taken not to break the cold chain; ideally, they are consumed on the day of purchase. Otherwise, freeze them. Freezing for at least 48 hours also has the advantage of eliminating parasites. Because of the higher health risks, chicken and pork are always eaten well cooked through and never pink. Finally, raw animal products are not recommended for pregnant women, young children and the elderly or debilitated.

Green beans and eggplant: we never eat them raw!

“In the raw state, beans and eggplant contain a molecule that is toxic to the liver, warns Raphaël Gruman, dietitian-nutritionist. Cooking inactivates it and thus makes these vegetables edible.”

The more the beans are cooked, the more their fibers are softened and digestible… but lose in taste. Tapered and cooked “al dente”: a good compromise. The eggplant will be easier to digest without its skin. The latter nevertheless contains antioxidant pigments, which it would be a shame to deprive yourself of. Adapt its preparation to your intestinal sensitivity.

Our expert: Raphaël Gruman, dietitian-nutritionist (Paris-Deauville)

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Garlic: it is eaten raw for its sulfur compounds
Cooking garlic destroys the enzyme that allows the formation of allicin and the beneficial sulfur compounds of garlic (antibacterial, anticholesterol, anticancer…). So to consume it, it is squeezed or crushed, which allows the formation of protective compounds by enzymatic reaction, and it is slipped into salads or cold sauces. Be sure to remove the germ and if you have trouble digesting it, add it at the end of cooking so as not to deactivate the enzyme.

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Sauerkraut: we eat it raw (but fermented) for probiotics
Sauerkraut is fermented cabbage rich in probiotics, the good bacteria that strengthen our microbiota. But cooking destroys them (and goose fat, where it often cooks, adds fat). So we buy raw sauerkraut (not cooked be careful, both exist) from the caterer. Or you prepare it yourself from a cabbage, a jar and salt. In this case, it takes about three weeks of fermentation before it can be tasted.

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Parsley: eaten raw for vitamin C
Vitamin C is hyperfragile, it does not like heat, air or storage. In order not to lack this precious vitamin (which stimulates the body, protects against infections, promotes the assimilation of iron and calcium), there is nothing like parsley. Chop it at the last minute on salads, but also on hot dishes, but it is especially not added at the start of cooking. The ideal when you don’t have a garden: potted parsley on your windowsill that you cut at the last minute.

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Nuts: raw to take advantage of their water content
Cooking destroys the vitamin C contained in these fruits, and it also partially degrades the fibers. To take advantage of the fibers and their water content, peaches, apricots or even plums are eaten raw. They are eaten as they are or cut into quarters, with a hint of cinnamon, in yogurt or on fromage blanc.

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Chocolate: eaten raw for its antioxidants
To make chocolate, cocoa beans are roasted to enhance their flavors. However, this operation destroys some of the antioxidants. If you want to take advantage of their advantages, it is therefore better to choose a chocolate with a high cocoa content (at least 70%) and raw. Discover 9 raw chocolate anti-fatigue recipes here.

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