Onions has sulphur compounds, along with cancer-fighting antioxidants. Thus, eating it raw can help shield you against lung and prostate cancer. So, do not shy away from popping a slice in your mouth when cooking.
Red pepper contains a large amount of vitamin C. Vitamin C helps to repair, regenerate tissues and protect against heart disease. When you cook it, the level of vitamin C will significantly decline. So, if you want to get the best out of red pepper, do not cook it!
Quite a number of people hate eating raw garlic because of the smell. However, cooking it reduces the antioxidant allicin, which helps fight heart disease and cancer. Garlic does contain other nutrients that remain intact after cooking, but to maximize its benefits, it's best to enjoy garlic raw.
Spinach is high in vitamin C and cooking it gets rid of a large amount of nutrient. However, cooking spinach also breaks down oxalic acid which can assist with your body's absorption of calcium, iron, and magnesium; so it is advisable to alternate when eating it.
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