Are vegetables raw and nutritious? Experts tell you that these dishes must not be eaten raw!

Guiding experts | Zhang Yong

Associate Professor, Department of Nutrition and Food Hygiene, School of Public Health and Management, Chongqing Medical University

In recent years, people have started a "raw food campaign", especially raw vegetables. From a nutritional point of view, vegetables are eaten raw and multivitamins can be destroyed without cooking, which is beneficial for more vitamin intake.

But not all vegetables are suitable for eating raw. The vegetables that can be eaten raw after washing are mainly cucumbers, carrots, white radishes, tomatoes, bell peppers, Chinese cabbage hearts, and so on.

These vegetables can be eaten raw

cucumber

Cucumber is rich in nutrients and tastes raw and crisp. It is advisable to wash the raw food in the salt water for about 15 minutes. When soaking the cucumber with salt water, do not dig the roots. Keep the cucumber intact to prevent loss of nutrients from the cut surface in the process of foaming.

carrot

Raw taste is good, crisp and sweet. But from a nutritional point of view, beta-carotene, which is abundant in carrots, is the main source of vitamin A in the body.

Vitamin A is a fat-soluble vitamin. The digestibility of beta-carotene in the body is directly proportional to the ratio of fats. Carrots are eaten with edible oil and can significantly increase the absorption and utilization of beta-carotene, which is higher than the nutritional value of raw food.

White radish

As the saying goes, “Eating radish in summer and eating ginger in winter does not require a doctor to prescribe”, which means that radish is a very good food, and can be eaten raw and cooked.

tomato

For the raw food there is a classic dish called "Snow Drift Flame Mountain", which sprinkles a large amount of white sugar on the cut tomatoes. In fact, this is not the best way to eat raw tomatoes.

The best way is to wash the tomatoes with water and then scald with boiling water and eat them again without sugar. Too sweet taste may affect appetite. In addition, patients with diabetes, in particular, do not eat a lot of sugared tomatoes, otherwise it is not conducive to blood sugar control.

Bell Pepper

Also known as big peppers and bell peppers, it is one of the most abundant foods in all vegetables. There are red, yellow and green colors on the market, and the colors are very beautiful. They often become the best color dishes on the table. Often used raw.

Chinese cabbage heart

The Chinese cabbage heart in the northern winter needs to be washed and shredded, and seasoned with spices.

From a safety point of view, due to the lack of steps for cooking and sterilizing, there is an increased chance of bacterial food poisoning in raw vegetables. Therefore, the selection and processing of raw materials are more stringent.

Food requirements are as fresh and clean as possible, and pesticides, human and animal wastes, etc. are rarely used. It is better to choose pollution-free green vegetables or organic vegetables, and it is better to produce vegetables under soilless conditions.

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