Everyone knows that nutrients in vegetables, such as vitamin C and B vitamins, are easily destroyed by cooking, so eating them raw is beneficial for preserving these nutrients. However, depending on the type of vegetable, some are best blanched in boiling water before eating, while others must be thoroughly cooked.
I. Vegetables suitable for eating raw:
Carrots, white radish, water radish, tomatoes, cucumbers, bell peppers, the heart of napa cabbage, purple cabbage, etc. When eating raw, it is best to choose pollution-free green vegetables or organic vegetables. Methods for eating raw include making homemade vegetable juice, lightly tossing fresh vegetables with a little vinegar, salt, olive oil, etc., or cutting them into pieces to dip in sauce.
II. Vegetables that need to be blanched:
Cruciferous vegetables, such as broccoli and cauliflower, have a better texture after blanching; they are rich in fiber and easier to digest. Vegetables high in oxalic acid, such as spinach, bamboo shoots, and water bamboo, are also best blanched, as oxalic acid combines with calcium in the intestines to form calcium oxalate, which is difficult to absorb and interferes with the body's calcium absorption. Vegetables from the mustard family, such as turnips, contain glucosinolates. Blanching them hydrolyzes these compounds into volatile mustard oil, which improves the flavor and promotes digestion and absorption. Wild vegetables, like purslane, should be blanched to completely remove dust and small insects, and to prevent allergic reactions. Lettuce and water chestnuts should also be peeled, washed, and scalded in boiling water before being eaten raw.
III. Vegetables that must be cooked:
1. Starchy vegetables, such as potatoes, taro, and Chinese yams, must be cooked. Otherwise, the starch granules will not break down, and the human body cannot digest them.
2. Kidney beans and green beans contain large amounts of saponins and hemagglutinins and must be cooked until they change color and are thoroughly done.
3. Bean sprouts must always be cooked, whether in a cold salad or stir-fried.
IV. Fresh mushrooms and daylilies cannot be eaten:
Fresh wood ear mushrooms and fresh daylilies contain toxins and should absolutely not be eaten. When eating dried wood ear mushrooms, it is best to soak them in warm water before cooking. Do not eat the parts that remain tightly shrunk after soaking. Dried daylilies are better rehydrated in cold water.
V. A mix of raw and cooked is most beneficial:
A combination of raw and cooked vegetables is more beneficial for the body. For example, there are many varieties of radish; those that are juicy and less pungent are better for eating raw, but they are considered cooling foods, so people with a yin-deficient constitution should eat them cooked. Some foods provide different nutrients when eaten raw versus cooked. For instance, tomatoes contain lycopene, which can reduce the risk of prostate and liver cancer, and this nutrient is better absorbed when tomatoes are cooked. However, if you want to get vitamin C, eating them raw is more effective because vitamin C is easily lost during cooking.