Vegetables are one of the most basic tenets of healthy eating. Summer produce hitting the farmer’s markets and grocery store shelves, there’s no better time to add more nutrient-dense and colourful vegetables to your plate.

There are plenty of vegetables you can crunch into fresh from the source such as think carrots, cucumbers and salad green. Some vegetables should not be eaten raw that need to be cooked in order to provide your body with optimal health profile.

There are some veggies you should take the time to prepare before chowing down.


It won’t harm you to consume asparagus raw, but cooking this thin, stalky vegetable first eating only raw vegetables harmful for your health. It helps your body absorb more of its cancer-fighting nutrients.


Mushrooms can be eaten raw, but you will receive more of the potassium-rich benefits if you take the time to sauté, roast or grill them. Mushrooms are a versatile ingredient to add to your favourite homemade pizza, stir-fry or pasta dish for a little extra veggie power.



It is probably a stretch to say you should never eat tomatoes raw and they are delicious on top of a sandwich or salad. Your body can absorb more lycopene from cooked tomatoes. Lycopene is a cancer-fighting ingredient and you are making sure at least some of the tomatoes. You are stewed up in soup or sauces.


Potatoes are eaten raw, but there’s actually a very good reason you shouldn’t. Potatoes contain toxins and anti-nutrients that can harm your body. But uncooked vegetables can also cause digestive discomfort. Instead, boil, bake or roast this vegetable.

Brussels sprouts

Brussels sprouts are another vegetable and it can cause gas and bloating if consumed raw. You can try tossing in olive oil and a little salt. These are roasting for improved flavour and easier digestion.

broccoli and cauliflower

Broccoli and Cauliflower

These are consumed raw vegetables. Broccoli can even have more of a positive nutritional impact when eaten uncooked vegetables but many people struggle to digest. These are cruciferous veggies in their natural state. Try lightly steaming to retain the liver-cleansing enzymes and allow for easier digestion.


Cooked spinach contains more calcium, iron, and magnesium. it is most salad green, try adding wilted spinach to your favourite pasta or as an ingredient in your morning omelette.