Eating your veggies raw means you will likely get more water soluble nutrients vitamin C, and B vitamins than from eating cooked vegetables. However, even cooked veggies can supply plenty of vitamin C, so you can still meet your needs over the course of the day.
One of the reasons veggies are so great for you is
their antioxidant content. But like vitamin C, antioxidants can break down
during cooking. Some water-soluble antioxidants might leach into the water as
your vegetables cook, while other antioxidants might be neutralized by cooking
oil, which naturally starts to oxidize as you cook.
One of the benefits of eating raw veggies isn't
related to nutrient content it's simply another way to eat vegetables to
include more variety in your diet. If you usually include a side of roasted
broccoli with dinner, serving up a raw broccoli slaw instead can add a pleasant
crunch and make your dinner feel fresh and new. So eat your veggies cooked via
a range of healthy methods steaming, roasting, grilling and so on as well
as raw. A variety of cooking methods, as well as a variety of foods, is the
keys to a well-rounded diet that delivers the nutrients you need.
