Humans can eat a variety of foods raw that are both healthy and safe when properly handled. Many raw fruits, vegetables, nuts, seeds, and even some meats are not only edible but also highly nutritious when consumed raw. However, it’s important to understand proper food handling and preparation of raw foods to reduce the risk of foodborne illnesses. This article explores what foods humans can safely eat raw and how to properly handle them.
Fruits
Many fruits can be eaten raw and provide excellent nutrition including vitamins, minerals, fiber, and phytochemicals. Fruits with edible peels and rinds are generally safe to eat raw if washed properly. Some examples of raw fruits include:
- Apples
- Apricots
- Bananas
- Berries (strawberries, blueberries, raspberries)
- Cherries
- Citrus fruits (oranges, grapefruit, lemons, limes)
- Grapes
- Kiwifruit
- Mangos
- Melons (cantaloupe, honeydew, watermelon)
- Nectarines
- Peaches
- Pears
- Pineapple
- Plums
- Pomegranates
These fruits should be washed before eating to remove any pesticide residues, dirt, or microbes. Fruit with rinds like citrus should be peeled before eating. Melons, grapes, and berries should be washed especially well. Fruits may be sliced or cut for convenience but avoid leaving cut fruit out too long, which allows microbial growth.
Tips for Raw Fruits
- Wash thoroughly under running water before eating
- Scrub firm fruits with a brush
- Peel when appropriate (citrus, mangos, etc)
- Remove pits, seeds
- Slice just before serving
- Refrigerate cut fruit and use within a few days
Vegetables
Many vegetables can also be consumed raw, providing crunchy texture and often greater nutrient content than their cooked counterparts. Some raw veggies are served traditionally uncooked like salads or crudités. Others can be thinly sliced or incorporated into dishes like wraps. Safe raw vegetables include:
- Asparagus
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Green beans
- Kale
- Lettuce
- Mushrooms
- Onions
- Peppers
- Radishes
- Snap peas
- Snow peas
- Spinach
- Sprouts (alfalfa, bean, etc)
- Summer squash
- Tomatoes
- Turnips
- Zucchini
To reduce microbial risk, vegetables should be washed thoroughly before eating raw. Soaking lettuce and leafy greens in cold water can help remove dirt and residues. Peeling vegetables like carrots and cucumbers can also help remove bacteria. Cutting vegetables just before serving is ideal.
Tips for Raw Vegetables
- Wash thoroughly under cold running water
- Soak lettuce and greens to remove grit
- Scrub firm vegetables with a brush
- Peel when appropriate (carrots, cucumbers, beets)
- Slice, grate, or shred just before serving
- Refrigerate cut vegetables and use within a few days
Nuts and Seeds
Nuts and seeds are very healthy to eat raw. They contain heart-healthy fats, plant protein, fiber, vitamins, and minerals. Because their fat content can go rancid after being exposed to heat and air, nuts and seeds retain the most nutrients when raw. Some that are safe to eat raw include:
- Almonds
- Cashews
- Hazelnuts
- Macadamia nuts
- Peanuts
- Pecans
- Pine nuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
Check nuts and seeds for any visible mold before consuming. Roasted nuts may have reduced nutrient content but can still be enjoyed raw. Nut butters also provide an easy way to enjoy raw nuts.
Tips for Raw Nuts and Seeds
- inspect for visible mold
- Store nuts and seeds in a cool, dark place to prevent rancidity
- Refrigerate nut butters after opening
- Enjoy nuts and seeds raw or roasted
Sprouted Beans, Grains and Legumes
Sprouting beans, grains and legumes before eating them raw neutralizes naturally occurring anti-nutrients like phytic acid and lectins found in some varieties. The sprouting process also removes enzyme inhibitors allowing the dormant seeds to become an easily digestible superfood. Sprouts are packed with vitamins and nutrients that become more bioavailable through sprouting. Safe raw sprouts include:
- Alfalfa sprouts
- Bean sprouts
- Broccoli sprouts
- Chickpea sprouts
- Lentil sprouts
- Mung bean sprouts
- Oat sprouts
- Pea shoots
- Quinoa sprouts
- Radish sprouts
- Sunflower sprouts
- Wheatgrass
Purchase sprouts from a reputable grower or sprout your own seeds at home. Rinse sprouts thoroughly before serving. Raw sprouts purchased from stores have been linked to occasional foodborne illness outbreaks.
Tips for Raw Sprouts
- Rinse well under running water
- Use freshly sprouted when possible
- Refrigerate sprouts and use within a few days
- Avoid raw sprouts for pregnant women, young children, elderly
Meat and Seafood
Only certain meats and seafood can be safely consumed raw including sushi, beef tartare, carpaccio, crudo, oysters and caviar. Choose the highest quality, fresh raw meats from a trusted source. Freeze meat for raw consumption at home to kill potential parasites. Marinate meats in an acidic liquid like citrus, vinegar, wine or yogurt which helps kill germs. Some raw meats include:
- Sushi and sashimi (tuna, salmon, etc)
- Beef or venison carpaccio
- Steak tartare
- Ceviche
- Raw oysters, clams, scallops
- Raw fish roe (caviar)
- Raw shellfish like shrimp or crab
Pregnant women, elderly, and those with compromised immune systems should avoid raw meats and seafood due to a higher risk of foodborne illness. Always thaw frozen meats safely and marinate properly before serving raw.
Tips for Raw Meat and Seafood
- Source sushi-grade fish from reputable suppliers
- Freeze meats for home use to kill parasites
- Marinate in acidic liquid for ceviche and carpaccio
- Serve raw seafood super fresh and chilled
- Avoid for high-risk groups like pregnant women
Raw Dairy
Unpasteurized dairy products can also be consumed raw as long as the source is reputable. The bacteria in raw milk helps some people digest lactose better. Raw milk may contain beneficial enzymes, vitamins and probiotics but comes with a higher risk of foodborne pathogens especially for children. Only purchase raw dairy from licensed farmers. Types of raw dairy include:
- Raw milk
- Raw cheeses like cheddar, gouda, paneer or ricotta
- Raw yogurt
- Raw kefir
- Raw butter
Avoid soft raw milk cheeses, queso fresco and queso blanco which have caused outbreaks. Pregnant women, young children, elderly and those with compromised immunity should avoid raw dairy products.
Tips for Raw Dairy
- Only purchase raw dairy from regulated, licensed farms
- Avoid raw dairy if you are pregnant, immunocompromised or a child
- Do not consume if raw dairy appears or smells abnormal
- Refrigerate immediately and use within 5-7 days
Food Safety with Raw Foods
Eating raw foods comes with some inherent risks since they are not cooked to kill harmful bacteria. However, you can safely enjoy raw produce, dairy, meat, and seafood by following proper handling and preparation guidelines:
- Wash hands, counters, utensils before and after contact
- Use clean cutting boards and knives to prep raw foods
- Rinse all fruits and vegetables thoroughly before eating
- Scrub firm produce with a brush or peel when appropriate
- Source all raw meats/seafood from reputable suppliers
- Thaw frozen meats destined for raw use in the refrigerator
- Marinate raw meats in acidic ingredients like lemon juice or vinegar
- Refrigerate all cut/prepped raw foods immediately until serving
- Avoid prolonged exposure to air and warmer temperatures
- Refrigerate or freeze leftovers within 2 hours and use within 3-5 days
In general, raw foods should be consumed as soon as possible after cutting, preparing, or thawing. Leftover cut fruits, vegetables, sprouts, dairy and meats should go in the refrigerator or be discarded. Take extra care handling raw foods when serving those at higher risk including young children, elderly, pregnant women, and those with compromised immunity.
Tips for Serving Raw Foods Safely
- Prep raw foods just before serving when possible
- Arrange raw items in small batches over time rather than large platters
- Keep raw foods refrigerated until ready to serve
- Avoid letting raw foods sit at room temp more than 2 hours total
- Use clean utensils and dishes for raw food service
- Discard used marinades and liquids from raw meat/seafood
- Refrigerate or freeze leftovers within 2 hours
| Food Category | Raw Options | Tips |
|---|---|---|
| Fruits | Apples, berries, citrus, melons, stone fruits | Wash; peel/core; refrigerate cut fruit |
| Vegetables | Lettuces, greens, celery, carrots, onions, tomatoes | Wash well; peel where applicable; refrigerate cut veggies |
| Nuts/Seeds | Almonds, walnuts, cashews, pumpkin seeds, sunflower seeds | Inspect for mold/damage; store properly |
| Sprouts | Alfalfa, mung bean, radish, pea shoots | Purchase fresh; rinse well; refrigerate |
| Meat/Seafood | Sushi, oysters, steak tartare, ceviche | Source sushi-grade; freeze meat; marinate seafood |
| Dairy | Raw milk, some cheeses, kefir, yogurt | Only pasteurized for high-risk groups |
Who Should Not Eat Raw Foods?
While raw foods can be enjoyed safely by most healthy adults, some groups are at higher risk for foodborne illness from bacteria, viruses, and parasites found in uncooked foods. These high-risk groups should take extra precautions with raw foods or avoid them altogether:
- Young children under age 5
- Elderly adults over 70
- Pregnant women and their fetuses
- Those with compromised immunity from conditions like cancer, HIV/AIDS, organ transplants
- People taking medications that suppress the immune system like steroids, methotrexate
- Anyone with a diagnosed foodborne illness
Young children and the elderly have developing and weaker immune systems respectively that have trouble fighting off foodborne pathogens. Pregnant women need to avoid risky foods to protect their health and their unborn babies.
Immunocompromised individuals are also unable to easily fend off illness from germs. These high-risk groups should only consume pasteurized dairy products, cooked meats, and thoroughly washed fruits/vegetables. Food handling for the entire household becomes extra important if members are in a high-risk group.
Extra Precautions for High-Risk Groups
- Drink only pasteurized dairy products
- Cook meats, seafood, and eggs thoroughly before eating
- Avoid raw sprouts
- Wash all produce extra well before consuming
- Avoid cross-contamination in kitchen from raw meats/seafood
- Use meticulous food handling and prep hygiene
Conclusion
Humans can derive great nutrition and enjoyment from raw fruits, vegetables, nuts, sprouted grains and beans, as well as raw dairy, meats, and seafood when safely handled. However, raw foods do carry an increased risk of contamination from potentially harmful bacteria, viruses, parasites, and toxins. Fortunately, following proper storage, handling, and preparation guidelines can reduce the risks.
Additionally, some individuals with weaker immune systems should take extra precautions or avoid uncooked foods altogether. In general, the health benefits of eating raw foods like produce and sprouted grains likely outweighs potential risks for most healthy adults. Paying attention to food safety, hygiene, and quality sources allows you to maximize nutrition and flavor from raw foods as part of a healthy diet.