Vegetables should be eaten raw whenever possible to maximize the retention of their nutritional content. An Jianhua, a nutritionist from the Nutrition Research Center at Beijing Normal University, introduced six types of vegetables suitable for eating raw.
"The more natural a cold dish, the better. Avoid blanching whenever you can," said An Jianhua. Vitamins are water-soluble substances, and blanching vegetables can easily lead to their loss.
She reminded people that eating raw food in summer can easily breed bacteria and cause intestinal diseases, so it's crucial to pay attention to hygiene and wash them thoroughly before eating. Garlic and vinegar have antibacterial properties, so it's recommended to add a moderate amount of vinegar and garlic to cold dishes for both flavoring and sterilization. However, those with excessive gastric acid secretion should avoid adding them.
1. Cucumber
It contains vitamin C, B vitamins, and many trace minerals. It is rich in nutrients and has a crisp and refreshing taste when eaten raw. From a nutritional perspective, the cucumber peel is rich in nutrients and should be kept on when eaten raw. However, to prevent harm from pesticide residues, the cucumber peel should be soaked in salt water for 15-20 minutes before being washed and eaten. When soaking cucumbers in salt water, do not cut off the ends; keep them whole to avoid the loss of nutrients during the soaking process. Additionally, cold dishes should be prepared and eaten immediately; leaving them for a long time after preparation can also lead to vitamin loss.
2. Tomato
Tomatoes are rich in vitamin A, which is beneficial for protecting vision and repairing sun-damaged skin. It's better not to sprinkle sugar on cold tomatoes, as the sweetness might affect appetite. Obese individuals, diabetics, and people with high blood pressure should not eat the "Snow-Capped Flame Mountain" style of cold tomatoes with added sugar.
3. Celery
Celery is rich in crude fiber, potassium, vitamin B2, and niacin. During the hot summer, people are prone to "internal heat," leading to constipation. At the same time, high temperatures cause more water loss, which can easily lead to an imbalance of sodium and potassium. Celery can help with bowel regularity and regulate sodium and potassium balance. Vitamin B2 affects a person's skin, nervous system, and appetite. A deficiency in vitamin B2 can easily lead to fatigue, weakness, and mouth ulcers. The celery leaves contain more nutrients than the stalks, so it's a pity to discard them. They can be blanched and then eaten in a cold dish.
4. Chinese Cabbage
Chinese cabbage is high in dietary fiber and vitamin A. Eating fresh Chinese cabbage more in the glaring summer is beneficial for eye protection and skincare. However, avoid eating Chinese cabbage that has been stored for too long, as it has lost most of its nutrients. Additionally, people with peptic ulcers should not eat Chinese cabbage raw, as the coarse fiber can irritate the gastrointestinal ulcers.
5. Eggplant
Eggplant contains more selenium than other vegetables. Take a fresh, tender round eggplant, peel it, and shred it. Mix it with a moderate amount of salt and sesame oil for a cold dish. Selenium has antioxidant effects, helps maintain the normal function of human cells, improves immunity, and has disease-preventing and anti-aging effects for the human body. Through metabolic processes in the body, it can also exert anti-cancer effects.