Vegetables that are raw are the most nutrient-dense form for ingestion. Cooking can strip away many of their vitamins and antioxidants, which are substances that protect cells from damage from unstable molecules called free radicals. Free radical damage may lead to cancer according to the National Cancer Institute. Because they are rich in antioxidants, eating vegetables raw can provide protection against cancer and other free radical damage. Some advocates even endorse juicing of vegetables to maximize the ingestion of vitamins and minerals.
Beta-Carotene Vegetables
Beta-carotene is a substance found in yellow, red and orange vegetables. Beta-carotenes produce carotenoids, the red, yellow and orange pigments found in plants. Carotenoids are converted by the body to vitamin A, an excellent antioxidant. Carotenoids are best absorbed by the body when ingested with a small amount of fat in the meal according to the Linus Pauling Institute. Raw vegetables containing beta-carotene include red and yellow peppers, carrots, plantains, and peas in their pods.
Lycopene Vegetables
According to the National Cancer Institute, lycopene is a potent antioxidant found in tomatoes and tomato products. The Linus Pauling Institute reports that men whose diets are rich in lycopene are less likely to acquire prostate cancer. Eighty-five percent of the dietary intake of lycopene comes from tomatoes. While lycopene is considered a carotenoid, it does not metabolize to vitamin A in the body.
Vitamin C Vegetables
Vitamin C, a "highly effective antioxidant," according to the Linus Pauling Institute, and can be found in raw vegetables. Vitamin C can protect lipids, carbohydrates, proteins and DNA from being damaged by free radicals according to the Institute The daily dietary allowance of vitamin C in adults is 90mg for males and 70mg for females. Smokers need slightly more--125mg and 110mg in men and women, respectively. The antioxidant activity of vitamin C may play an important role in the prevention of heart disease, stroke, cancer, cataracts and gout. Raw vegetables that are high in vitamin C include broccoli; leafy, green vegetables; and red and yellow peppers.
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