10 foods you should avoid eating raw. Here are the health risks they pose.

Raw foods are often thought to be a healthier option because they retain more nutrients. However, not all foods are safe to eat raw. Some ingredients, including raw meat, eggs and even some fruits and vegetables, contain harmful toxins, bacteria or substances that can cause a range of illnesses, from mild stomach discomfort to life-threatening illnesses.

Cooking is critical because it neutralizes harmful compounds and destroys harmful microorganisms, making food safer to consume. Understanding which foods are dangerous to eat raw and how to properly prepare them is important to protecting your health.

Here are 10 foods you should never eat raw and the health risks they may pose:

1. Eggs

Raw or undercooked eggs may contain salmonella, a bacteria that causes food poisoning. Symptoms such as fever, abdominal cramps, diarrhea and vomiting may occur. To reduce the risk, use pasteurized eggs in recipes that call for raw eggs, such as homemade mayonnaise or some desserts.

2. Mushrooms (some types)

While common mushrooms such as button mushrooms are safe to eat raw, wild and some cultivated varieties contain harmful toxins that can lead to organ damage, nausea and vomiting. For example, fly agaric mushrooms can be deadly. Cooking mushrooms destroys toxins and makes them easier to digest.

3. Cashew

Raw cashews contain urushiol, a toxin also found in poison ivy that can cause serious allergic reactions, including skin rashes and breathing problems. Commercial cashews are roasted to remove this toxin, making them safe to eat.

4. Potatoes

Raw potatoes, especially the green parts and sprouts, contain solanine, a toxic substance that can cause nausea, vomiting and neurological problems. Cooking potatoes removes the solanine, making them safe to eat.

5. Beans

Raw beans contain lectins, a type of protein that can cause severe stomach discomfort and nausea. Cooking beans destroys the lectins, making them safe to eat.

6. Pumpkin

Although raw pumpkin pulp can be consumed in small quantities, it is usually cooked to enhance the sweetness and make it easier to digest.

7. Bottle gourd

Bottle gourd is commonly used in curries and soups, but eating it raw can cause digestive problems. It’s safer to cook before eating.

8. Cabbage

Raw cabbage is usually used in salads, but it can cause gas. In addition, it can carry insects. To reduce these risks, lightly blanch it in hot water with salt before eating.

9. Eggplant

Raw eggplants contain solanine, which can impart a bitter taste and cause neurological and gastrointestinal symptoms such as headaches, stomach cramps, diarrhea, nausea and vomiting. Cooking eggplant neutralizes the solanine and enhances its flavor.

10. Cauliflower

Although it can be eaten raw, cauliflower may harbor worms or insects due to its compact shape. Cooking it in dishes such as curries or stir-fries improves its flavor and makes it easier to digest.