4 vegetables that are best eaten raw

Dietitian Helen Bond reveals which vegetables are best eaten raw:

BROCCOLI 

Broccoli is often hailed a superfood, largely because it contains a healthy dose of sulforaphane - a compound that is thought to help combat cancer.

Research has suggested it not only kills precancerous cells and prevents them from multiplying, but also reduces the risk of stomach ulcers, and stomach cancer. 

Studies have shown raw broccoli packs a greater punch of this beneficial nutrient than a cooked portion of the veg.

That is because heat damages an enzyme in broccoli, myrosinase, which is vital in contributing to the formation of sulforaphane. 

As a result, the best advise is to lightly steam your broccoli, to ensure you get the best from this super veg. 

SPINACH 

Spinach really is a super leaf. 

It is rich in potassium, which helps keep our blood pressure in check, and it's bursting with vitamins A and C - two nutrients that are vital for our immune system. 

And the benefits don't end there.

The leafy green also provides calcium, magnesium and manganese - all of which play a part in keeping our bones strong and healthy. 

Meanwhile the veg is rich in folate, which helps to maintain a healthy immune system and can help reduce tiredness and fatigue. 

Folate contributes to normal psychological function and is essential for cell growth and maintenance, which is why it's especially important for pregnant women.  

Lutein is also found in spinach in abundance. It is one of the carotenoids found in studies to be beneficial to support eye health and slow down the progression of age-related macular degeneration.

The veg can be eaten raw in salads or wraps, added to stir fries and it is also great in soups, steamed and seasoned with nutmeg or simply wilted with a little rapeseed oil, to help the absorption of the carotenoids and lutein. 

RED PEPPERS

Raw peppers contain a large proportion of vitamin C, per serving.

It amounts to around two times the vitamin C levels of an orange.

But, vitamin C is highly unstable in heat, and as a result cooking can cause levels of the nutrient to plummet if they are cooked. 

Snacking on raw peppers and hummus is a good way to make the most of the immune-boosting antioxidants lurking in the vegetable. 

KALE

Kale is high in vitamin A and vitamin C, both important for healthy skin, plus folate, which is important for a healthy blood, a healthy immune system and cognitive function.

A 90g raw serving counts a one of your five a day and will give you 108mcg folate, 99mg vitamin c, 117mg calcium – a significant contribution to your daily intakes of these nutrients and often higher levels than you would get from other greens.

Around a third of vitamin C can be lost in the cooking water if kale is boiled so use as little water as possible and cook for a short time.

Better still, steam it or stir fry with a drizzle of olive oil to increase the absorption of the carotenoids lutein and zeaxanthin to the body which research has been shown to be beneficial in reduce the risk and progression of age related macular degeneration.

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