There are reports that raw vegetables are nutritious, as vitamins C and B in vegetables are easily destroyed by processing and cooking. However, there are also reports that vegetables must be cooked, as eating them raw can easily lead to food poisoning. So, should vegetables be eaten raw or cooked?
Raw eating is indeed beneficial for preserving nutrients. However, not every vegetable is suitable for direct consumption raw. Some vegetables are best blanched in boiling water before eating, while others must be thoroughly cooked. Before eating vegetables raw, they must be disinfected. Typically, after rinsing with water, vegetables can be soaked in boiling water for a few minutes, or washed with a vegetable-specific cleanser. At the same time, before serving raw vegetables, you can add seasonings with antibacterial properties such as scallions, ginger, garlic, vinegar, salt, and mustard to achieve a sterilizing effect.
Because the resistance of many pests and weeds to pesticides has generally increased, farmers may use highly toxic pesticides and herbicides, leading to pesticide residues on vegetables. Therefore, it is best to choose pollution-free green vegetables or organic vegetables for raw consumption. Vegetables grown in soilless cultivation can also be eaten raw with confidence.
Vegetables that can be eaten raw after a simple wash include carrots, radishes, tomatoes, the heart of Chinese cabbage, cucumbers, and bell peppers.
Vegetables that should be blanched before eating include spinach and bamboo shoots. These vegetables contain oxalic acid, which combines with calcium in the intestines to form calcium oxalate, which is difficult to absorb and interferes with the body's absorption of calcium. Therefore, before making a cold salad, they must be blanched in boiling water to remove most of the oxalic acid. For nutrient-rich vegetables like broccoli and cauliflower, blanching them improves their texture, and their abundant fiber also becomes easier to digest. For wild vegetables like purslane, blanching can completely remove dust and small insects and also prevent allergies.
In addition, starchy vegetables such as potatoes, taro, and Chinese yams must be cooked, otherwise their starch granules will not break down, and the human body cannot digest them. Kidney beans contain large amounts of saponins and hemagglutinins; if not cooked thoroughly, they can cause poisoning. The cooking time for kidney beans should be long, not short, until they are thoroughly cooked and discolored before they can be safely eaten. Bean sprouts should be stir-fried; even in a cold salad, they must be cooked first.
Cooking vegetables can soften the fiber, which is beneficial for people with weak digestion, indigestion, bloating, or chronic diarrhea. For these people, eating too many raw vegetables may cause diarrhea or bloating, while eating them after cooking can avoid these problems.