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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? Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

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Naomi Watts has admitted that going through menopause in her mid-thirties felt like “the end of her worth”. Watts, now 55, said she thought of menopause as “equating to the end” of her career, when she experienced it three years after her breakthrough performance in David Lynch’s 2001 psychological thriller Mulholland Drive. In an interview with Times Radio on Thursday, the two-time Oscar-nominated actor added that the lack of conversation around menopause – or the end of menstruation – “told me that you don’t matter anymore”. She continued: “So I kind of spent a lot of time spinning out and turning in on myself, feeling panicked about the end of my career, the end of my worth. If I can’t bring children into the world, my partner will probably leave me. What do I mean? Where’s my purpose?” Watts has been advocating for greater awareness and sensitivity around the subject, with the actor launching her own menopausal beauty brand Stripes last October. In the interview, she noted that, while women come together to discuss their periods, first kisses, or experiences with getting pregnant, the conversation around menopause has remained shrouded in secrecy and shame. However, Watts acknowledged that she wouldn’t have spoken about her own experiences when she was younger. Opening up about her decision to talk about going through early menopause publicly, she said: “Maybe it was just the right timing, maybe that the average age of menopause is 51. Maybe I just had to get past that milestone to actually admit that that was me. However, Watts added, her outlook has since changed because she “got on top of the education” and has a better understanding of it. “I’ve also got my friends,” she continued, underscoring the importance of having a community. “We can moan about it if we have to, laugh about it and share our experiences openly. “I think when the conversation is off the table, that’s the worst part of it,” Watts said. The Impossible actor has previously said that going through early menopause was “incredibly isolating”, with the NHS estimating that premature menopause – before the age of 40 – affects one per cent of women in the UK. The symptoms are the same as perimenopause, or the years of transition leading up to menopause. These usually include changes in the pattern and/or frequency of menstrual cycles, anxiety, mood changes, hot flushes, and hair loss or thinning. Read More ‘It was the most isolating experience’: Meet the women with early menopause Smoking causes 150 cancer cases every single day in UK, study finds Millions of women able to get contraceptive pills over the counter next year Smoking causes 150 cancer cases every single day in UK, study finds Millions of women able to get contraceptive pills over the counter next year Woman with cystic fibrosis had weeks to live – now she’s climbing mountains

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A man accused of being a Bosnian war criminal who faked his way into the US was arrested in Boston, according to court records. Kemal Mrndzic, who authorities took into custody on Wednesday, allegedly oversaw a prison camp in Bosnia & Herzegovina where prisoners were murdered, raped, and tortured in the 1990s. Federal prosecutors allege that Mr Mrndzic, 50, lied about being a refugee and claimed he had US citizenship, according to Boston.com. They claim he worked as a supervisor at the ÄŒelebići prison camp in the country during the Bosnian War. Survivors accused him of being involved in the war crimes committed against prisoners at the camp. He has been charged with falsifying, concealing, and covering up a material fact from the US government by trick, scheme, or device, for using a fraudulently obtained US passport, and for possessing and using a fraudulently obtained naturalisation certificate and fraudulently obtained Social Security card. Three former guards who allegedly worked with Mr Mrndzic have already been convicted by the United Nations International Criminal Tribunal for the former Yugoslavia. Prosecutors said he was interviewed by the UN's tribunal after the Bosnian War and was then accused of participating in the war crimes carried out in the camp. Mr Mrndzic allegedly fled the region to Croatia, where prosecutors say he took on a fake identity and presented himself as a refugee to gain entry to the US. He gained access in 1999 and was later granted citizenship, according to Radio Free Europe. Prosecutors said Mr Mrndzic claimed he had been taken prisoner by Serb fighters and was afraid they would seek revenge on him if he was not granted refugee status. “It is alleged that in his refugee application and interview, he falsely claimed that he fled his home after he was captured, interrogated and abused by Serb forces, and could not return home for fear of future persecution,” the Department of Justice said in a statement. “He was admitted to the U.S. as a refugee in 1999, and ultimately became a naturalized U.S. citizen in 2009.” Mr Mrndzic made his first court appearance on Wednesday morning and was released on a $30,000 bond. He faces up to 20 years in prison for the fraudulent passport and naturalisation charges — 10 years each — and up to five years in prison for the remaining charges, with three years of supervised release afterwards as well as a $250,000 fine. Approximately 240 ethnic Serbs were imprisoned at ÄŒelebići as part of the systemic ethnic cleansing of Serbian civilians by Bosnian Muslim and Croat forces. Read More Death row inmate challenges new Tennessee post-conviction law Remains of Georgia woman killed 46 years ago identified, confirmed serial killer victim Man accused in baseball bat attack of Connolly congressional staffers now facing federal charges

The Women's World Cup is well underway as England has made it to the semi-finals where they are up against tournament hosts Australia to secure a spot in the final. Meanwhile, Spain plays Sweden on August 15th in the other semi-final and so if England makes it, they will face either one of those European teams. As the Women's World Cup is being held in Australia and New Zealand, footy fans in the UK have to watch the action unfold in the morning if they want to see it live due to the time difference. Sign up to our free Indy100 weekly newsletter Therefore, having a traditional beer or other alcoholic beverage in the pub this early is off the cards - however, there are other alcohol-free alternatives to be enjoyed from home or at work or wherever you're watching the game. Here is a breakdown of what these are: Coffee Coffee is what most people tend to reach for as their first beverage of the day, so many wouldn't need to change their routine in this instance. If you're looking for that energy boost to concentrate on the morning games, then you can't go wrong with a cup of Joe. Red Bull Energy drinks like Red Bull provide a fruity taste but also provide the caffeine boost when needed to watch a morning game - plus they come in a variety of flavours such as the original, tropical fruits, watermelon, coconut and berry, apricot-strawberry, juneberry, and cactus fruit. But if you're wearing an England shirt or supporting the Lionesses in general, then drinking the watermelon red can and the coconut and berry white can coordinate with the team's kit colours. Alcohol-free beer For those who want to have a taste of beer but do not want to feel the effects of having one, then alcohol-free beer is the way to go. Nowadays, most beer brands have an alcohol-free alternative on offer such as Heineken, Birra Moretti, Beck's Blue, Peroni, San Miguel, Corona, Stella Artois and Carlsberg - there are plenty of options to choose from. But it's not just beer that you can get alcohol-free, if you want a gin and tonic then Gordon's also has a booze-free option too. Juice or Mocktail For something refreshing in the morning, fruit juice is a shout - but to make things fancier for watching the footy, you could always make a mocktail. Some recipe examples include: a Virgin Mojito, Virgin piña colada and fruit punch. Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

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