What Are the Benefits of Eating Raw Vegetables?

Raw vegetables are so healthy that government food pyramids don't put a strict upper limit on how many you can eat per day. Vegetable consumption guidelines vary by age, gender and activity level, but the United States Department of Agriculture recommends that women eat at least 2 cups of vegetables per day while men should eat at least 3 cups. Raw vegetables provide nutrients that are essential to life and help prevent and reverse disease processes.

Vitamins and Minerals

Raw vegetables are a wonderful source of vitamins A, C and E, a well as B-complex vitamins, potassium and calcium. Vitamin A is essential to vision, skin health and disease prevention. B-complex vitamins perform myriad tasks, including aiding in red blood cell production and the prevention of neural tube birth defects. Vitamin C plays an important role in collagen production and iron absorption, and vitamin E is a powerful antioxidant. Potassium can help regulate blood pressure, and calcium is essential to healthy bones. Cooking vegetables at high temperatures or for long periods of time can significantly reduce their content of vitamin C and B-complex vitamins.

Antioxidants

Raw vegetables are a rich source of antioxidants, or chemical compounds that help prevent or reverse cellular damage caused by free radicals. Free-radical damage is linked to heart disease and cancer. In addition to aiding in the prevention of heart disease and cancer, antioxidants also play a role in reducing the risk of Alzheimer's disease and arthritis and in slowing the aging process, according to the University of Michigan Integrative Medicine program. Certain antioxidants, such as beta carotene, are not as readily absorbed by the body from cooked vegetables as they are from raw vegetables. It should be noted that cooking actually improves the bioavailability of lycopene, an antioxidant found in tomatoes.

Fiber

Raw vegetables are one of the best sources of dietary fiber. Diets rich in fiber can lower cholesterol levels and help prevent cardiovascular disease. Fiber can also prevent constipation and lower the risk of diverticulitis.

Weight Loss

Raw vegetables' high water and fiber content makes them low-calorie, filling foods that can aid in weight loss by satiating hunger without significantly contributing to daily caloric intakes. Raw vegetables also have a low glycemic index, which means they cause gradual increases in blood sugar levels instead of spiking blood sugar levels, which can then lead to a rapid drop in blood sugar levels, causing fatigue and increased hunger.

http://www.livestrong.com/article/258893-what-are-the-benefits-of-eating-raw-vegetables/