The Debate Between Raw vs Cooked Foods is Ongoing

salmon meal displayed on board and white and blue decorative plate

When it comes to nutrition, the debate between raw vs cooked foods is ongoing. While some people swear by a raw food diet, others believe that cooking food is necessary to make it safe to eat and to unlock its nutritional potential. So, what are the benefits of each approach? Let’s take a closer look.

Raw Foods

Raw food enthusiasts believe that eating food in its natural state provides the body with the most nutrients possible. Raw foods are not heated above 118°F (48°C), which is said to preserve enzymes and other nutrients that are destroyed by cooking. Some of the benefits of eating raw foods include:

  1. Increased Nutrient Intake: Raw foods contain a wide range of vitamins, minerals, and other nutrients that can be lost during cooking. Eating raw fruits and vegetables can help you get more of these vital nutrients into your diet.
  2. Improved Digestion: Raw foods contain enzymes that can help improve digestion and aid in nutrient absorption. These enzymes are destroyed by cooking, which is why some people believe that a raw food diet can help alleviate digestive problems.
  3. Reduced Inflammation: Some studies have suggested that a raw food diet may help reduce inflammation in the body. Chronic inflammation is linked to a range of health problems, including heart disease, cancer, and autoimmune disorders.

Cooked Foods

While some people may believe that cooking destroys nutrients, the truth is that cooking can actually make some nutrients more available to the body. Some of the benefits of cooking food include:

  1. Increased Antioxidant Intake: Cooking can increase the amount of antioxidants in some foods, such as tomatoes and carrots. Antioxidants are important for protecting the body against damage from free radicals.
  2. Improved Digestibility: Cooking can help break down tough fibers in some vegetables, making them easier to digest. It can also make some nutrients more available to the body, such as lycopene in tomatoes.
  3. Reduced Risk of Foodborne Illness: Cooking food to the appropriate temperature can help kill harmful bacteria and viruses that may be present in raw food.


While there are benefits to both raw and cooked foods, the key is to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins. Some foods, such as leafy greens, are best eaten raw, while others, such as meat and eggs, need to be cooked to be safe to eat. Ultimately, the best approach is to listen to your body and eat the foods that make you feel your best.


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