Cooking vegetables can often bring out their health benefits, but to maximize the cancer-fighting potential of some of them, raw is the better way to go.

Cooking can be a very good idea. But some vegetables are not made for that, because they shall be eaten raw and if you cook them they will lose their healing magical properties.  That’s because crucifers, unlike other types of vegetables, are high in glucosinolate, a plant compound that produces naturally occurring small molecules called isothiocyanates, which have been shown to fight cancer. It should be noted that people with goiter or hypothyroidism must limit their intake of cruciferous vegetables, which are goitrogenic.

We are going to present you several vegetables that are more useful to be eaten raw, and they are used for prevent their water-soluble vitamins from leaching out during cooking process.

1. Arugula (in Italy Arugula is added raw in the pizza).

2. Bok choy (this is type of Chinese cabbage and it was ranked on second place for nutrient density).

3. Broccoli ( It is rich in vitamin C. only half cup gives us 52mg, like an recommended dietary allowance for an adult which is 60 mg. Of all the cruciferous vegetables, broccoli has the highest level of carotenoids, which may reduce the risk of renal cancer and lung cancer).

4. Cabbage (this has a lot of properties to fight against cancer. It is also an amazing source of vitamin C and K. Only chop it up and toss it with lemon, garlic and olive oil).

5. Kale

(Kale has become such a fashionable vegetable, but in ancient times, it was one of the most common green vegetables in Europe. In addition to its cancer-fighting properties, kale is very high in vitamins C and K, calcium and beta carotene, which has been used to reduce the risk of breast cancer in women before menopause, and the risk of age-related macular degeneration. For a delicious and simple raw kale salad, just chop it up, massage the leaves with olive oil and toss in a little lemon juice and black pepper).



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