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From creamy mashed potato and sweetcorn smothered in butter to rich tomato soup and miso-glazed aubergine, cooked veggies can be incredibly tasty. But did you know that, in some cases, munching raw vegetables can be better for your health? “When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox, author of Hungry Woman: Eating For Good Health, Happiness And Hormones. “Beneficial enzymes within raw veg can also be lost to roasting and cooking.” Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks. “Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says. As with any raw ingredient, it’s important to prepare veg properly. “Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist and founder of Nourishful Nutrition. Here, experts talk through eight vegetables that are delicious raw… 1. Sweet potato “Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox. But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.” 2. Kale Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves. “Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope. “However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C. “Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.” 3. Sugar snap peas Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K. “Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham. “Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.” They make a delicious snack on their own or dipped in hummus. “You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues. “Cut the pods into smaller segments and mix into salads for extra texture and crunch.” 4. Celeriac “Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox. Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces. “Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” Cox. “Thinly sliced into matchstick-sized strips and tossed with a dollop of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.” 5. Cauliflower Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards. “Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox. She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.” However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower. “They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, registered consultant nutritionist at Healthspan. “Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.” 6. Baby corn While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole. “Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham. “The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.” You can slice the stalks to add to salads or serve them as crudites, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.” 7. Courgette “Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes. Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.” 8. Brussels sprouts Not a fan of the classic Christmas dinner side dish? “Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K. “Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!” As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS. Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function. “People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.” Read More Brain’s appetite control centre different in overweight or obese people – study Study reveals how muscle cells deteriorate with age, hampering injury recovery Is it heat exhaustion or are you just tired? The eight vegetables you might not know you can eat raw for health boost Woman with cystic fibrosis had weeks to live – now she’s climbing mountains Salon owner with incurable cancer who lost hair in treatment makes customisable wigs

In a mud-soaked nightdress, the Ukrainian grandmother claws at the fetid water that has swallowed the steps down to her home in Kherson city. Frail and in shock, Antonia Shevchenko, 84 appears unaware of the futility of her attempts to try to drain the swamp drowning her house. Her daughter Svetlana, 64, marooned by the sweltering mud, tries to coax her to stop and calm down. Shelling roars in the background. It is the first time the pair have been back since they evacuated after the Nova Kakhokva dam blew up this month, unleashing the contents of one Europe’s largest reservoirs over southern Ukraine. The explosion - which Ukraine blames on Russia - sparked the worst ecological disaster on the continent in recent history and will likely impact global food security, according to the United Nations. In Kherson, the capital of the region, it killed dozens of people, submerged whole towns, drowned all the wildlife and turned this street into a canal. “We didn't even have time to get her clothes, we had to carry her in the slippers and nightie she is still wearing now,” says Svetlana in tears, as her confused mother repeats “It’s all just mud,” in the background. “It’s impossible to fix this. I feel nothing now. Everything is just empty inside. Now it’s all gone, we have nothing left," Svetlana adds. A few streets away Oksana Kuzminko, 70, who was also returning for the first time, picks her way through the devastation. “Welcome to zombie land,” she adds with a despairing shrug. Until recently the only way to navigate these streets was to steer a boat between the tops of the roofs of the submerged houses. Now the waters have receded, the terrifying scale of the damage and the work still to be done has been revealed. Sewage, mud, rubbish, dead animals, bits of masonry, and potentially land mines swirl together in the backyards of the partially collapsed houses. The area is still being pounded by Russian forces, stationed on the other side of the swollen banks of the Dnipro river. Anna Gatchecnko, 73, another elderly resident of this district, says the combination of flood waters and the war is “your worst nightmare”. “We survived the Russian occupation, the shelling and now this happened,” she says, wearing plastic bags she has tied to her feet in the toxic slush. “They took everything. My house, my belongings were the last things in this world that I had." The Kakhovka dam - essential for fresh water and irrigation in southern Ukraine - is located in a part of the Kherson region that Moscow illegally annexed in September and has occupied for the past year. The damage is so severe Ukraine has accused Russia of “ecocide” – believing Moscow’s forces blew it up in an attempt to prevent Kyiv’s troops from advancing in the south as they launched a counteroffensive. Moscow has vehemently denied the accusations and blamed Kyiv. Experts say the dam was so robustly built only an internal explosion could have caused such a catastrophic breach. The tearing floods have wiped out hundreds of towns and villages according to the United Nations, which has warned nearly a quarter of a million people have been left in need of drinking water. Downstream of the dam - towns and villages have morphed into polluted swamps where cholera has been detected. Upstream, the reservoir which once sustained swathes of agricultural land, has turned into a salty desert. Residents in those areas queue to get water from fire trucks under shelling. And the repercussions will be felt well beyond Ukraine’s borders, even potentially sparking global hunger. Ukraine - a major exporter of grains, oils and vegetables - was already struggling to export its harvest because of war. The ravages of flooding in one of the world’s most important breadbaskets will almost inevitably lead to lower grain exports, higher food prices around the world, and less to eat for millions in need. “The truth is this is only the beginning of seeing the consequences of this act,” Martin Griffiths, a United Nations aid official warned recently. It also raised fears about the stability Zaporizhzhia nuclear power plant, Europe’s largest, which relied on the waters of the now-dry Kakhovka reservoir to function. Rafael Grossi, head of the UN’s Atomic agency, which has unsuccessfully attempted to build a safety zone around the facility, was so concerned he travelled to the Russian-occupied plant. There he admitted it was "grappling with ... water-related challenges”. In Zaporzhizhia’s regional capital, Taras Tyshchenko, head of the Ministry of Health's Centre for Prevention and Disease Control, said if the Russians were capable of unleashing the waters over Kherson, they would have no qualms in taking out the nuclear power. After the dam's explosion, his health facility tests the air and waters across the region multiple times a day for radiation and contamination. So far they have detected cholera and remain on high alert for radiation. They have been through three rounds of training in the event there is a disaster at the nuclear power plant and have distributed potassium iodide tablets to those living within the danger zone. The damage from the destroyed dam is unfathomable, he says in front of the city’s main dock which is now dried out. The sweeping concrete jetty, which once hosted commercial water traffic, stoops forlornly over muddy puddles where his teams take water samples. “It could take well over a decade to fix the dam, refill the reservoirs and restore this region to normal," he adds grimly. "And that work can only really start after victory." In the interim cities, towns and villages along the Kakhovka reservoir will morph into wastelands if no solution is found. Deep fissures crisscross the cracked riverbeds where dead fish and molluscs slowly crisp in the sun. In one village, a forlorn fisherman drives a scooter across the desert scape in search of a pool of water. “Once the dam exploded we tried to build our own mini dams to try to retain some water, “ explains Vitaly Marozov, 29, who works at a 400-hectare farm producing vegetables and fruit just outside of the city of southern city Nikopol. He plays us a video of local volunteers building a makeshift barrier out of sacks and soil. “Now we are trying to dig wells but the water is salty," he adds. This is already destroying crops. Standing by a destroyed field of cabbages, dusted white with salt, he says they will be lucky if they can salvage a fifth of their total yearly yield. The damage he believes will cost their farm 22 million hryvnia, or around £500,000, and it will only get worse as the season progresses. “We are just one farm, this is the case all around this area. This will impact global food security unless someone does something drastic,” he continues. Back in the water-logged regions, volunteers deliver aid by boats to the communities now cut off from help. Others bring pumps to try to drain the pools of stagnant water from the worst-hit areas. But all it does is expose the irreparable damage done to the entire southern sweep of Ukraine. We find Olha Mosyk, 70, who was forced to swim to safety with a litter of newborn kittens, islanded by destruction in her home in the Mykolaiv region. Sodden muddy piles of dirt mark the remains of the walls of her house. “You need steel teeth to break Ukrainians. That won’t work on me,” she says, pulling up the remains of rotten potatoes from her destroyed field which is the same tyranny of blackened mud. “All we can do is try to pull ourselves together,” she adds with a pause. Back in Kherson city, Svetlana tries to comfort her mother Antonia who is on the cusp of a panic attack. “How do I feel? Crying all the time. My whole body is shaking,” the 84-year-old says faintly, her red floral nightie a flash of colour in the grey water. “It’s all flooded. My whole life is underwater.” Read More Zelensky accuses Russia of plotting ‘radiation leak’ attack at Zaporizhzhia nuclear plant Ukraine's president tells other countries to act before Russia attacks nuclear plant Ukrainian soldiers rescue Russian troops left to drown after Kakhovka dam destruction Russia-Ukraine war live: Moscow ‘arrests General Armageddon’ over Wagner rebellion Recapping the revolt in Russia, through the words of 4 presidents and a mutinous warlord

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