Raw vegetables are abundant in vitamins, minerals, fiber, natural enzymes and phytochemicals (cancer fighting agents). Vegetables are nutrient-dense and satisfying, especially in their raw form. Not all vegetables are created equal, so be sure to refer to a nutritional chart for raw vegetables to get exact information on the nutritional content of each particular vegetable.
Vitamins
Vegetables are rich in vitamin content--Mother Nature made it that way because our bodies need vitamins to order to function. Sweet potatoes, kale, carrots, spinach, avocado, broccoli, peas, asparagus and green peppers are all dense in vitamin A and vitamin C. Some vegetables high in the B vitamins are potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potato, kale, broccoli, carrots, artichoke, peas, spinach, onions and green peppers. Avocado has all the B vitamins and is satiating to the palate. Mushrooms have vitamin D; vitamin K is found in leafy vegetables like broccoli, spinach and kale.
Minerals
Minerals have many functions in the body. Calcium helps maintain healthy bones and teeth. According the U.S. Food and Drug Administration (FDA), a helping of broccoli can provide about 6 percent of an adult's daily calcium need. In addition, iron and copper are necessary to avoid anemia and an iodine deficiency is often associated with goiter.
Raw vegetables vary in mineral content; the FDA provides a raw vegetable nutritional chart to help you determine the mineral content of raw vegetables. Most minerals are present in raw vegetables, however, not in huge amounts.
Cellulose (Fiber)
Most vegetables are high in cellulose, a dense fiber that can be difficult for humans to digest. Certain vegetables like carrots, cucumbers and celery are low in fiber and easier to digest. However, cellulose is valuable to the colon by decreasing the incidence of constipation or diverticulum disease. Since cellulose is challenging for the body to digest, it is important to note that large amounts of it can lead to gas, bloating and general digestive discomfort. One way to soften the fiber in vegetables, making them more digestible, is to cook or steam them.
Natural Enzymes
Digestive enzymes are found in living foods--raw foods that have not been heated over 115 degrees F. They are naturally occurring chemicals that are vitally important in the digestion of proteins, fats, and carbohydrates within the vegetables themselves. Every raw vegetable--from asparagus to zucchini--is loaded with the individual natural enzymes necessary to digest that vegetable. Enzymes are a necessary part of the digestive process.
Phytochemicals
Eating raw cruciferous vegetables, such as broccoli, kale and cabbage is important because they are rich in antioxidants like vitamin C. According to the Linus Pauling Institute at the Oregon State University, the specific phytochemicals that cruciferous vegetables contain are called glucosinolates and reduce the risk of certain cancers.
Getting More Nutritional Value from Raw Vegetables
Buying organic vegetables ensures the highest quality of nutrition because harmful pesticides have not been introduced that interfere with the growth of the vegetable.
Leaving the skin on your organic vegetables is a great way to get the most nutritional value from your vegetables. Lying beneath the outer peal of most fruits and vegetables is the majority of the vitamin and mineral content.
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