Eating Healthy: 7 Foods You Should Always Include On Your Daily Diet

Certain foods are not only good for our bodies but indispensible; incorporating these foods into your daily diet not only makes us feel better but healthy as well.

This list attempts to expand our knowledge and understanding of raw foods. There are many foods that can benefit your health when eaten raw and these nine (9) are a great place to start.

This is actually a wide category, but overall, there isn’t much research that showcases the benefits of cooking fruit. Consuming berries, citrus fruits, melon and other ingredients in their raw state is highly recommended. In fact, you should be eating at least five to six servings of fruit daily.

Although the jury is still out on whether or not a tomato is a fruit or vegetable, many agree that it is, in fact, a fruit. This is one food that you should cook in order to obtain higher levels of Lycopene, a potent antioxidant. That doesn’t mean you should avoid raw tomatoes, but if you have the option, this is a unique circumstance – cooked tomatoes are ideal.

  1. Red Peppers
bell peppers

Raw foods like red peppers contain nutrients like vitamin C.

We eat raw peppers almost daily, and for good reason! Unfortunately, when peppers are cooked, their nutritional value breaks down.

In order to preserve the vitamin C or eat raw with hummus. If you’re tired of hummus, try some of the many bean dips.

  1. Onions

Onions contain high levels of Allicin compound that’s known for its cancer-fighting and immune-boosting properties. Both red and white onions are recommended in order to obtain enough Quercetin, another potent antioxidant.

Once cooked, however, these key nutrients and enzymes are destroyed. Add raw onion to your salads, soups and sandwiches, they add a nice textural component as well!

  1. Tomatoes

Tomatoes contain a high level of Lycopene, which is a substance that is used in some of the very pricy facial cleansers.

If you want to try tomatoes for skin care, you need to start eating a plate full of tomato salad; this can help your skin glow. You can also peel the tomatoes and then place them on your face with inside of the tomato touching your skin.

Leave the tomatoes on your face for a minimum of ten minutes, then wash. Your face will feel clean and shiny.

  1. Garlic
benefits of garlic

Garlic, like many other Onions is high in the biologically active compound known as Allicin; you will achieve greater absorption when consumed raw.

Once cooked, the enzyme that supports the formation of Allicin will become inactivated.

Toss a chopped clove into your smoothies, or combine with olive oil and lemon juice for a simple homemade salad

  1. Nuts & Seeds
Sesame (Simsim)

Acting as a great source of healthy fats, protein, and other key vitamins and minerals, regular consumption of raw nuts and seeds will most certainly support positive health. Some of the best options include Simsim, Macadamia… when consumed raw, you will benefit from high amounts of manganese, vitamin B1, oleic acid (a healthy fatty acid) and magnesium.

6. Pumpkin Seeds

Pumpkin seeds

Pumpkin seeds are known to be nutritional powerhouses; they are high in zinc, they’re known to promote healthy cell development and enhance both immune, thyroid and reproductive function.

7. Kale

Kale Salad

Kale has fiber, potassium, and vitamin C and B6 which are great to maintain heart health. High potassium intakes are also associated with protection against loss of muscle mass, reduced risk of stroke, reduction in the formation of kidney stones, and preservation of bone mineral density. Get all the benefits of kale by adding it in your salads.

While some foods can be had raw, having cooked food also is not entirely bad for you. Some nutrients like Lycopene in tomatoes and carotene in carrots are better absorbed after they’ve been heated. Make sure your diet has a good balance of both and that you eat plenty of vegetables along with your protein.