<a href="https://www.championat.com/authors/5643/1.html">Nata Gonchar</a>” title=”<a href="https://www.championat.com/authors/5643/1.html">Nata Gonchar</a>“/></div><p>founder of the International Institute of Integrative Nutrition</p><p class=What fruits should not be eaten raw and why?

Vegetables are the foundation of a nutritious diet. A rich source of fiber, vitamins and valuable nutrients. However, some raw vegetables can do more harm than good. We talk about those who need heat treatment.


The unique property of the vegetable is that in boiled and raw form it is equivalent in terms of nutrients in the composition. The amino acids in beets help the body fight early aging.

Boiled beets are rich in folic acid and iron, which has a positive effect on the circulatory system and helps fight anemia. The fortified composition (contains the entire B group, vitamin P, C, zinc, magnesium, potassium) strengthens the immune system. Boiled beets are good for the liver:

  • cleanses of toxins;
  • contributes to the restoration and renewal of cells.

A fresh vegetable is not recommended for people with gastritis and stomach ulcers: coarse fiber and acidity can cause pain, discomfort and heaviness after consumption. Without harm to health, raw beets can be consumed up to 70 g per day. After heat treatment, up to 100-120 g of vegetable is allowed.

Photo: unsplash.com/@emmalejane


Green, white and purple asparagus contain the maximum amount of vitamins: A, beta-carotene, alpha-carotene, E, C, K, B vitamins, as well as macro- and microelements (minerals).

To preserve the taste and valuable nutrients, the vegetable should not be subjected to prolonged heat treatment. For cooking, it is enough to boil the stems for five minutes, then pour over with ice water – and you can serve.

Asparagus holds the record for folic acid content:

  • supports the normal development of the fetus during pregnancy;
  • improves the condition of the skin – makes it smooth and velvety, prevents the appearance of wrinkles;
  • improves blood circulation.

It has a slight diuretic property, is devoid of fat and practically devoid of calories – an ideal product for those who decide to lose weight.

How tasty and proper to cook asparagus at home, told in the material.

How to cook delicious asparagus for a side dish.  Step by step recipe
How to cook delicious asparagus for a side dish. Step by step recipe


To preserve the maximum of useful substances, it is recommended to boil potatoes in their skins or bake tubers. Baked potatoes are rich in potassium, which helps fight cardiovascular disease.

Potatoes contain a lot of vitamin C and antioxidants, so they have a beneficial effect on the immune system, protect against the development of chronic diseases and oncology. The vegetable is a source of resistant starch, which lowers blood glucose levels. The root crop has a complex effect on the digestive tract:

  • restores microflora;
  • normalizes stool;
  • prevents a number of autoimmune, inflammatory and malignant diseases.


According to recent studies, beta-carotene and antioxidants present in carrots are better absorbed from a boiled vegetable. Raw carrots increase the load on the organs of the digestive tract, and boiled carrots are easier and better digested. If you have problems with the gastrointestinal tract, liver or pancreas, it is better to steam or bake the vegetable.


Spinach is rich in vitamins C, A and E, as well as potassium, iron, sodium. The leaves of the vegetable contain oxalates, which interfere with the absorption of nutrients. Pre-cooking or frying can reduce their concentration, which is why spinach is best eaten only after heat treatment.

Spinach can be stewed with other herbs and vegetables, mushrooms or cereals can be added. Such a dish will impress with taste and will be good for health.

Eat vegetables in different forms: boiled, baked, fermented and raw. Try to eat one serving of vegetables with each meal – about 70-100 g.

About how our ancestors ate and what they preferred – meat or vegetables, they told in the article.

Scientists have found out who people used to be - vegans or meat eaters
Scientists have found out who people used to be – vegans or meat eaters

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