Raw vegetables can be eaten in many forms including salad, dressings, and smoothies or even as snacks. However, nutritionists say people hardly know the benefits of consuming raw vegetables.

Private Kamanzi, a dietician and nutritionist in Kigali, says incorporating raw foods, specifically vegetables and fruits, into your diet can have numerous health benefits.

For instance, he says eating raw vegetables gives you the most enzymes, vitamins and minerals needed for good health in general.

He notes that not only are raw vegetables low in calories, they are also high in fibre, vitamin C, potassium and a range of antioxidants that benefit one’s overall health.

From numerous researches and studies, Kamanzi says since vegetables have a high content of water and photochemical, consuming them raw helps maintain the youth and elasticity of the skin. 

He says that this is due to the carotenoid pigments that give vegetables their red and orange colours, which improves the appearance of the skin, making it brighter and more elastic.

Studies show that many of the vegetables are also appreciated for their anti-ageing benefits, helping the skin maintain firmness and effectively fighting wrinkles.

"Raw vegetables are low in carbohydrates, but very rich in dietary fibre, thus helping one lose excess weight and helping in controlling body weight,” he says.

Kamanzi advises that eliminating carbohydrates and increasing the consumption of dietary fibre in fresh raw vegetables and fruits can help us stay healthy all the time.

Yves Muvunyi, a Kigali-based nutrition consultant, says dietary fibre and water from raw vegetables can help in preventing constipation.

He notes that people should understand that one of the biggest benefits of eating veggies raw is higher vitamin content.

"Eating your veggies raw means one is likely to get more water-soluble nutrients, C and B vitamins, than from eating cooked vegetables,” he says.

Also, Muvunyi says that one of the reasons raw veggies are so great is their antioxidant content. But like vitamin C, antioxidants can break down during cooking.

Eating raw veggies at the peak of their ripeness helps one get the most antioxidants they need for their wellbeing.

Nutritionists urge that raw vegetables help increase energy levels, mostly if one eliminates carbohydrates and processed foods from their diet. In this regard, fresh vegetable juice is incredibly useful and acts quickly. 

Studies also reveal that fresh vegetables, preferably organic and locally grown, are ideal for maximising nutrition, which limits exposure to various chemicals.

Meanwhile, Kamanzi advises that before consuming raw vegetables, it’s ideal to maintain good hygiene by cleaning them thoroughly to avoid consuming contaminated vegetables.