Healthy Raw Vegetables

You would be hard-pressed to find a vegetable that is not a healthy food. The USDA recommends that adults eat 2 to 3 cups of vegetables per day. Eating these vegetables raw can help preserve the vitamin content --- especially easily degraded vitamins like vitamin C. However, cooked vegetables should also be incorporated into your diet, since the cooking process can help your body metabolize the vegetables' antioxidants more efficiently.

Red Vegetables

Examples of the best red vegetables to eat raw include tomatoes, red bell peppers, radishes and red cabbage. Red vegetables are known to contain high levels of nutrients like quercetin, hesperidin, lycopene and ellagic acid. They may help reduce the risk of some types of cancer and tumors, as well as help lower bad cholesterol and high blood pressure levels.

Green Vegetables

Some of the best dark green vegetables for eating raw include green bell peppers, broccoli and spinach. These vegetables tend to be very high in such components as fiber, vitamin C, calcium, folate and beta-carotene. They are known for contributing to a variety of bodily functions, including your immune system, your eyesight and your digestion.

Yellow and Orange Vegetables

Sweet potatoes, butternut squash, yellow squash, and yellow peppers all fall into the category of yellow and orange vegetables. Yellow squash and yellow peppers are particularly good raw. Yellow and orange vegetables are known for their high levels of potassium, vitamin C, lycopene, and beta-carotene, among other nutrients. They also tend to help your body build strong bones and joints, and reduce the presence of harmful free radicals.

White Vegetables

White vegetables include cauliflower, horseradish and onions, all of which can be delicious raw. The white vegetables are known for such beneficial components as beta-glucans and lignans. They can contribute to reducing the risk of several different types of cancer and strengthening the immune system.

Blue Vegetables

Technically, the blue or purple category of vegetables includes little beyond the eggplant; of course, there are a host of delicious blue or purple fruits available. They contain significant levels of vitamin C, fiber, ellagic acid and flavanoids. They can also help fight cancer and tumors, contribute to the digestive process and reduce the risk of inflammation.