Don't just focus on vitamins when eating vegetables
Why eat vegetables? The traditional seven major nutrients plus the thousands of chemicals found in modern plants are not enough to summarize the benefits of vegetables, because their natural combination can only be obtained from whole, unprocessed produce. Therefore, every small vegetable and every fruit is so marvelous, far from being as simple as a competition of which has more vitamins. Therefore, only by eating them frequently and comprehensively can you fully obtain the nourishment from vegetables.
There are risks to eating raw vegetables
Eating raw vegetables is popular because people firmly believe this can avoid nutrient loss caused by cooking. But the problem is that while the nutrients in the vegetables are preserved without processing, the toxic and harmful substances are also left intact.
For example, vegetables in the mustard family contain small amounts of goitrogenic substances, which can interfere with the thyroid's absorption and use of iodine. Cauliflower, like other mustard family vegetables, also contains small amounts of goitrogenic substances. Similarly, cruciferous vegetables like radishes and soybeans, when they enter the human body, are metabolized into a thyroid-toxic substance called thiocyanate, which can cause insufficient secretion of thyroid hormones and a compensatory enlargement of the thyroid.
These thyroid-killing substances from vegetables are all afraid of heat. Through proper cooking, the danger can be effectively avoided. Blanching vegetables and then serving them cold, stir-frying them quickly, or making them into soups or fillings can both preserve nutrients and reduce toxins.
Which vegetables use more pesticides
Many people love to eat cowpeas, Chinese cabbage, cabbage, cauliflower, bok choy, amaranth, peppers, and eggplants, and pests love them too, especially cowpeas and eggplants. Therefore, these vegetables have the problem of pesticide residues, affecting food safety. In contrast, vegetables like pumpkins, sweet potatoes, carrots, onions, crown daisies, green onions, cilantro, lettuce, and tomatoes are much safer because no pesticides need to be applied to repel pests.
In addition, the degree of nitrate contamination in roots, stems, and leaves is far higher than in flowers, fruits, and seeds. Therefore, try to eat more gourds, fruits, beans, and edible fungi, such as cucumbers, tomatoes, edamame, and shiitake mushrooms. Also, supplement with some vitamin C to block the formation of nitrites, which reduces the potential danger of leafy greens.