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Named vegetables that can be safely eaten raw

Названы овощи, которые смело можно есть сырымиNever tried raw mushrooms or broccoli? And the beets and cauliflower?

Nutritionists told what vegetables can be eaten raw, although in our country is not particularly accepted. But in vain — it is in raw form, they retain the maximum benefit.

1. Cauliflower

First, cauliflower is very useful: it is low in calories, high in fiber, vitamin C and vitamin K, sulforaphane and choline. It is the latter which helps to maintain the structure of cell membranes and is involved in the production of acetylcholine — a neurotransmitter that greatly influences brain health and helps prevent serious neurodegenerative diseases (e.g. Alzheimer’s disease).
Second, raw cauliflower — it’s delicious. It is something similar to… an ordinary cabbage. Well its wash, disassemble on inflorescences, add hummus or guacamole — quick and healthy snack ready.

2. Broccoli

Broccoli is often digest, and because of this it turns into unappetizing green mass. Fresh raw broccoli is crunchy and juicy. During heat treatment it loses some vitamins, such as vitamin C: if 100 grams of broccoli contains about 90 mg of vitamin, then cooked nearly 40% is lost.
In addition, broccoli contains potassium, vitamin a, fiber, folic acid and sulforaphane is an important substance that can lower blood pressure, improve heart health and even fight cancer cells. A study of Dutch scientists has shown that the absorption of sulforaphane higher when eating raw broccoli than cooked.

3. Bell pepper

One medium bell pepper contains about 32 calories and lots of vitamin C — nearly 150% of the daily value. During heat treatment of the vitamin is destroyed, so if you want to get the maximum benefits from this vegetable, it is better to eat it raw. Besides, bell peppers are a good source of vitamin B6, vitamin E and magnesium. Add it to salads or use as a snack with other vegetables and dipping sauces.

4. Young zucchini

Raw zucchini something like low-fat avocado, so they are ideal for light vegetable salads. Young fruits can make spaghetti or wrappers for snacks.
The average young zucchini contains about 33 calories, 2 more grams of protein, 2 grams of dietary fiber, vitamin a, vitamin C and potassium is an important element for the functioning of the whole organism.

5. Beets

Beetroot is commonly associated with soup, salad or a maximum with a salad of baked vegetables. But it is well suited for salads and raw. Simply grate the beet, carrot and Apple, add a little lemon juice and ginger and a light salad with lots of fiber ready.
Beets are rich in vitamin C, potassium, manganese and folic acid (vitamin B9), which helps the immune and circulatory systems and supports reproductive functions of the body.

6. Mushrooms

We know mushrooms are not vegetables, but decided not to take them to a separate list.
Mushrooms unlike mushrooms, you can safely eat raw. The easiest option is to add them to vegetable salads and side dishes or eat whole sprinkled with lemon juice or soy sauce.

The minimum number of calories and a lot of b vitamins, potassium, magnesium and vegetable protein make mushrooms an indispensable ingredient for vegetarians.

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