“Cooking is the art of transforming food to make it more nutritious, safer and more enjoyable.”
— Michael Pollan
Introduction: an idea I struggled to accept
If someone had told me when I was little that some animal products could be eaten raw and be part of a healthy diet, I would probably have thought it was nonsense. Of course, at that time, I didn’t even consider that Serrano ham was raw, cured but raw.
Like many people, I automatically associated the word “raw” with dangerous or, back then, disgusting. Especially when it came to eggs, fish, meat, or dairy.
However, the more I became interested in nutrition, food anthropology and the culinary traditions of different cultures, the more I realised that the reality is far more complex.
For thousands of years, humans have consumed certain animal foods raw or only minimally processed.
Freshly shucked oysters by the sea, raw fish in Japan, cured meats, egg yolks in various traditional preparations, or fermented dairy products made from raw milk are all part of the food history of numerous cultures.
At the same time, I also discovered something that surprised me even more: many vegetables and legumes that we now consider healthy contain natural compounds that often make cooking them a nutritional advantage.
Traditional cooking had already figured this out long before laboratories or scientific studies existed.
Perhaps the question is not whether foods are better raw or cooked.
Perhaps the real question is: which foods benefit from heat, and which may retain certain advantages when eaten raw?
Cooking: one of humanity’s great evolutionary tools
We often think of cooking simply as a way to improve the taste of food.
However, from an evolutionary perspective, cooking was probably one of the most important innovations in our history.
Heat allowed us to:
- Eliminate some potentially harmful microorganisms
- Improve the digestibility of many foods
- Reduce natural defensive compounds present in some plants
- Increase the availability of certain nutrients
But cooking also comes at a cost.
Some nutrients are heat-sensitive and may be partially reduced during cooking.
That is why, when we talk about healthy eating, there is rarely a single absolute answer.
The real challenge is usually finding the right balance.
Which nutrients can be affected by cooking?
When we heat food, physical and chemical changes occur.
Many of them are beneficial, but some nutrients can be partially reduced.
Vitamin C
This is probably the most heat-sensitive vitamin.
Some of the vitamin C in fruit and vegetables can be lost during prolonged cooking, especially when foods are boiled in large amounts of water.
That is why vegetables such as red peppers, tomatoes or certain leafy greens also retain nutritional value when eaten raw.
Folate (vitamin B9)
Folate is involved in essential processes such as cell formation and foetal development.
As with vitamin C, some of it can degrade during cooking.
This helps explain why raw leafy greens still play an interesting role within a balanced diet.
Some B vitamins
Vitamins such as thiamine (B1) can be partially affected by heat.
Although losses are usually moderate in most home cooking methods, it is another example of how cooking involves certain nutritional trade-offs.
Delicate fatty acids
Not all fats react in the same way to heat.
Polyunsaturated fatty acids, especially omega-3s found in some fish, are more sensitive to high temperatures than saturated or monounsaturated fats.
This does not mean that cooking fish is harmful, but rather that gentler cooking methods help preserve its nutritional qualities better.
Food enzymes: an important clarification
It is often claimed that cooking destroys food enzymes and that we should therefore eat more raw foods.
It is true that heat inactivates many enzymes.
However, there is an important nuance that is often overlooked.
Most enzymes present in food are broken down during digestion, so they do not usually perform meaningful functions in the body after being eaten.
Therefore, while it is technically correct that cooking destroys enzymes, this is probably not one of the strongest arguments for an exclusively raw-food diet.
So why do some people eat raw animal foods?
The answer is usually a combination of culinary tradition, taste, and the preservation of certain nutritional characteristics.
What is interesting is that this is not a modern trend.
In fact, many cultures included raw animal foods long before social media or nutritional fads existed.
And although we now tend to immediately think of microbiological risk, we rarely stop to consider why these traditions have survived for centuries.
Animal foods that have traditionally been eaten raw
When we talk about raw animal foods, many people automatically picture something risky or even a bit extreme.
However, the reality is that numerous cultures have included raw or minimally processed animal foods for centuries.
The key is to understand that not all foods are the same, that quality matters, and that food safety has to be part of the equation.
Let’s look at some of the most common examples.
Egg yolk
Egg yolk has been part of traditional preparations all over the world.
From homemade mayonnaise to steak tartare, traditional Italian carbonara, or certain desserts, raw yolks have featured in many cuisines long before ultra-processed foods existed.
What does it provide?
Egg yolk contains particularly interesting nutrients such as:
- Choline
- Vitamin A
- Vitamin D
- Vitamin B12
- Lutein and zeaxanthin
- Healthy fats
Some of these nutrients can be slightly affected by high heat, although cooked eggs remain an exceptionally nutritious food.
An interesting detail
Raw egg white contains a protein called avidin, which can interfere with the absorption of biotin if consumed in large amounts on a regular basis.
However, the yolk provides plenty of biotin, so eating the whole egg helps minimise this effect.
Oysters
Oysters are probably one of the most commonly consumed raw animal foods in history.
For centuries, they have been part of the diet of many coastal communities.
What do they provide?
They are particularly rich in:
- Zinc
- Vitamin B12
- Iron
- Selenium
- Copper
In fact, very few natural foods contain as much zinc as oysters.
A historical note
The ancient Romans already considered them a delicacy and developed systems to transport them alive over long distances.
Raw fish: sashimi and sushi
Perhaps the most well-known example today.
Japanese tradition turned raw fish into a true cultural and gastronomic expression.
What does it provide?
Fatty fish used in sashimi, such as salmon or tuna, contain:
- High-quality protein
- Long-chain omega-3 fatty acids (EPA and DHA)
- Vitamin D
- Selenium
Omega-3s are relatively sensitive to heat, which is why some people value occasional consumption of raw or lightly cooked fish.
Important note
When it comes to raw fish, prior freezing is essential to reduce the risk of anisakis, in line with current food safety recommendations.
Carpaccio and steak tartare
Although many people consider them modern dishes, raw meat preparations have existed for centuries in different parts of Europe and Asia.
What do they provide?
Red meat provides:
- Heme iron
- Zinc
- Vitamin B12
- Complete proteins
Some studies suggest that certain B vitamins may be better preserved in lightly cooked preparations.
However, the nutritional differences are usually not significant enough to justify taking unnecessary risks without high-quality, fully traceable meat.
Fermented dairy products made from raw milk
Before pasteurisation became common, virtually all cheeses were made from raw milk.
Even today, there are still exceptional traditional cheeses produced this way.
What do they provide?
Fermented foods can offer:
- A diversity of microorganisms
- Compounds formed during fermentation
- Unique flavours and aromatic profiles
It is important to remember that safety depends on the production process and compliance with food safety regulations.
How I lost my fear of raw animal foods
For a long time, I assumed that any raw animal food was automatically dangerous.
It was simply an idea I had taken for granted.
However, when I started researching, I noticed something interesting.
I had no problem consuming ultra-processed foods with endless ingredient lists I could barely pronounce, yet I worried about a fresh egg yolk from a local farm (crazy, right?).
That doesn’t mean the risks don’t exist.
They do.
But understanding them helped me stop seeing the issue in black and white.
I learned that risk depends on many factors:
- The quality of the food
- Its origin
- Storage conditions
- Handling
- The health status of the person consuming it
Just as not all cooked food is safe, not all raw food is dangerous.
How to consume raw animal foods sensibly
If you decide to occasionally include some of these foods, it is worth following a few basic guidelines.
Prioritise quality
Not all products are intended to be eaten raw.
Quality and traceability are especially important.
Follow safety regulations
For fish intended to be eaten raw, prior freezing is an essential measure against certain parasites.
Maintain the cold chain
Perishable foods must be properly stored from purchase to consumption.
Listen to your body
Not everyone tolerates the same foods in the same way.
Individual experience matters too.
Some people need extra caution
These include:
- Pregnant women
- Immunocompromised individuals
- Elderly people who are particularly vulnerable
- Very young children
In these cases, it is advisable to follow healthcare professionals’ guidance.
But if there is one thing I have learned after researching this topic, it is that losing fear does not mean losing respect.
It means understanding food better and making informed decisions.
The other side of the coin: why many vegetables improve when cooked
For years, the idea that raw vegetables are always the healthiest option became widely popular.
And while it is true that some nutrients are better preserved when vegetables are not cooked, the reality is that many plants evolved defence mechanisms to protect themselves from insects, animals and predators.
Unlike animals, plants cannot escape.
Their strategy is to produce substances that make them harder to eat.
That is why many vegetables, legumes and tubers contain compounds that can reduce nutrient absorption or make them harder to digest when eaten raw.
The good news is that traditional cooking has been solving this problem for thousands of years.
In many cases, cooking makes vegetables more digestible, safer and, somewhat surprisingly, even more nutritious.
Natural compounds that are reduced by cooking
Oxalates
Oxalates are naturally occurring compounds found in vegetables such as:
- Spinach
- Swiss chard
- Beetroot
- Beet greens
Oxalates can bind to minerals such as calcium or magnesium and partially reduce their absorption.
In addition, people who are prone to developing certain types of kidney stones are often given specific dietary advice regarding their intake.
Cooking, especially boiling, can significantly reduce oxalate content.
That is why cooked spinach is not simply “hot spinach”.
From a nutritional point of view, it is also a different food.
Lectins
Lectins are proteins found in many plants.
They are especially present in:
- Legumes
- Cereals
- Some seeds
Raw legumes contain high levels of lectins, which can be problematic.
Fortunately, soaking and cooking reduce them very effectively.
This is one of the best examples of how traditional cooking developed food safety techniques long before modern science existed.
Phytates
Phytates act as a phosphorus storage form in seeds.
They can partially reduce the absorption of minerals such as:
- Iron
- Zinc
- Calcium
Traditional processes such as: soaking, sprouting, fermentation and cooking, all help reduce their content.
Goitrogens
Cruciferous vegetables contain compounds known as goitrogens.
These include:
- Broccoli
- Cauliflower
- Brussels sprouts
- Kale
- Cabbage
In normal amounts, they do not represent a problem for most people.
However, cooking reduces some of these compounds and may be particularly useful for individuals with certain thyroid conditions.
When cooking increases nutrient availability
Perhaps one of the most surprising aspects is that cooking does not always mean nutrient loss.
In some cases, the opposite happens.
Heat breaks down plant cell structures and makes it easier for our bodies to access certain compounds.
Tomatoes: more lycopene after cooking
Tomatoes are often used as an example of a healthy raw food.
And they are.
But there is a fascinating detail.
Lycopene, one of their most studied antioxidants, becomes more bioavailable after cooking.
This means our body can absorb it more effectively.
That is why a slow-cooked homemade tomato sauce may provide more usable lycopene than a raw tomato.
The traditional combination of cooked tomato and olive oil seems to be something our ancestors understood long before scientific studies confirmed it.
Carrots: more available carotenoids
Carrots contain beta-carotene, a precursor of vitamin A.
When they are lightly cooked, their cell walls become more accessible, and our body can make better use of these carotenoids.
This does not mean we should stop eating raw carrots.
It simply means both forms have their advantages.
Pumpkin and sweet potato
A similar effect occurs with:
- Pumpkin
- Sweet potato
- Yams
Cooking improves digestibility and enhances the availability of certain carotenoids.
Spinach
Spinach is a particularly interesting case.
Raw, it provides vitamin C and folate.
Cooked, it significantly reduces its oxalate content.
That is why neither option is necessarily superior.
They simply offer different nutritional profiles.
Digestibility also matters
We sometimes talk about nutrients as if they were the only relevant factor.
But there is another fundamental aspect: how we feel after eating.
Many people experience: bloating, gas, or a feeling of heaviness when consuming large amounts of raw vegetables.
This does not necessarily mean they have a digestive issue.
In many cases, it simply means they are eating foods that are easier to digest when cooked.
Fibre changes with heat.
Plant cell walls soften.
And the digestive system requires less effort to process them.
That is why many traditional cultures based a large part of their plant-based foods on:
- Soups
- Stews
- Creamed dishes
- Casseroles
- Sautéed vegetables
This was not accidental.
It was accumulated experience passed down through generations.
So which vegetables are worth eating raw?
After all this, it might seem that cooked vegetables are always the better choice.
But that would not be accurate either.
Some vegetables work extremely well raw and provide valuable nutrients in that form.
Among the most interesting are:
Red pepper
One of the best sources of vitamin C.
Cucumber
Refreshing, hydrating and easy to digest for most people.
Lettuce
Provides fibre, water and various micronutrients
Lamb’s lettuce and rocket
Rich in interesting plant compounds and very easy to include in meals.
Carrot
Although cooking increases the bioavailability of some carotenoids, raw carrots remain an excellent option.
Radishes
Provide flavour, texture and characteristic compounds from the cruciferous family.
Onion
Contains sulphur compounds that can be partially affected by heat.
Occasionally eating it raw may provide interesting nutritional and culinary nuances.
Perhaps the answer lies in balance
When we look at traditional cuisines around the world, a curious pattern emerges.
They rarely rely exclusively on raw foods.
And they rarely cook absolutely everything.
Most combine both approaches.
A salad alongside a stew.
Fresh tomato with cooked tomato sauce.
Cooked vegetables paired with fresh herbs.
Perhaps the real lesson is that our bodies benefit from diversity.
And that, as is so often the case in nutrition, the most sensible answers tend to be found far away from extremes.
Conclusion: understanding food is more useful than fearing it
If there is one thing I have learned from researching nutrition, it is that many of our food fears come from overly simplified messages.
“Everything raw is better.”
“Everything cooked is better.”
“Raw animal foods are dangerous.”
“Vegetables should always be eaten fresh.”
Reality rarely works like that.
When we look at how humans have eaten for generations, we find something far more interesting: adaptation, experience and common sense.
Some foods clearly improve with cooking.
Others retain certain advantages when eaten raw.
And many can be enjoyed in both forms.
Perhaps one of the key lessons from traditional cooking is that it was never trying to find a single universal answer.
It simply observed what worked best for each food.
Cooking allowed our ancestors to make better use of many plant foods, reduce potentially problematic compounds and improve digestibility.
At the same time, certain cultures continued to enjoy raw or minimally processed animal foods when conditions allowed.
Not because they were superior in every respect.
But because they were part of a diverse diet, closely connected to the environment and based on quality and seasonal ingredients.
Personally, losing my fear of some raw animal foods did not mean I started eating them every day.
It meant understanding that reality was far more nuanced than I had assumed.
And that, very often, knowledge reduces fear more effectively than any rigid rule.
In the same way, discovering that some vegetables can even become more nutritious after cooking reminded me of something important: nature is complex, and so is nutrition.
Perhaps the question should not be whether a food is better raw or cooked.
Perhaps the more useful question is:
What is the best way to make the most of this specific food?
Because when we learn to look at food with curiosity rather than fear, eating stops being a source of anxiety and becomes something much simpler.
And much more enjoyable.
In the end, taking care of our diet is about understanding the foods that reach our table and learning how to use them in the way that benefits us most.
Glossary
Antinutrients:
Naturally occurring compounds in some plant foods that can partially reduce the absorption of certain nutrients. The most well-known include phytates, oxalates and lectins.
Bioavailability:
The extent to which our body can absorb and use a nutrient once it has been consumed.
Carotenoids:
Natural pigments found in vegetables such as carrots, pumpkins and tomatoes. Some can be converted into vitamin A or act as antioxidants.
Choline:
An essential nutrient important for brain function, the nervous system and cellular metabolism.
Goitrogens:
Compounds found in some cruciferous vegetables that can interfere with iodine utilisation when consumed in very large amounts.
Lectins:
Naturally occurring proteins in many plants, especially legumes. Cooking significantly reduces their content.
Lycopene:
An antioxidant pigment found mainly in tomatoes, whose bioavailability increases with cooking.
Oxalates:
Natural compounds found in foods such as spinach or chard that can reduce the absorption of certain minerals.
Scientific references
- Wrangham R. Catching Fire: How Cooking Made Us Human.
- Carmody RN, Wrangham RW. The energetic significance of cooking. Journal of Human Evolution.
- Harvard T.H. Chan School of Public Health. The Nutrition Source.
- National Institutes of Health (NIH). Office of Dietary Supplements.
- Gupta RK et al. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology.
- Nishino H et al. The role of carotenoids in human health. Journal of Nutritional Science and Vitaminology.
- van Boekel M et al. A review on the beneficial aspects of food processing. Molecular Nutrition & Food Research.
- Hurrell RF, Egli I. Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition.
- USDA FoodData Central.
- European Food Safety Authority (EFSA). Scientific opinions on food safety and nutrition.