1. Red Peppers

Red peppers contain a surprisingly high amount of vitamin C, or 150 percent of the recommended daily value. The National Institutes of Health does warn if it’s cooked above 375 degrees, this can break down its nutritional value. “Vitamin C is heat sensitive, so it will start to degrade at high temps as well as when exposed to light and air. It doesn’t completely destroy the vitamin C, though,” according to Medical Daily.  Opt for a sauté or light grill.

2. Coconut

Coconut in its raw state provides a plethora of nutritional benefits compared to the dried form. Drinking coconut water has been comparable to a sports drink because of its naturally hydrating ability and high levels of electrolytes,

 3. Fruit

Dried fruit is a popular add-on to mixed nuts to create a both sweet and salty flavor. However, while it’s added to the snack, the nutritional value is negated. Fruits put in the drying process contain more sugar, which means their calories and carbohydrate content increases. Now, the vitamins and minerals that made these fruits once are now lost

4. Garlic

Garlic is a food that is usually consumed cooked to add flavor to various dishes. This vegetable contains the phytonutrient allicin, which can be absorbed in greater quantities in its raw state.

5. Onions

Like garlic, onions also contain allicin, which can help curb hunger, prevent cancer and promote heart health. Both red and yellow onions are ideal to receive a natural dose of the bioflavonoid quercetin. According to Medical Daily it’s better to consume raw onions as opposed to cooked because the “cancer fighting enzymes no longer remain with the onions when cooked.”

6. Broccoli

According to Meehan, “Steaming and baking broccoli does not seem to have any real significant reducing effects on the sulforaphane levels, while boiling can reduce its level by up to 70 percent.”  Medical Daily