Everyone knows that nutrients in vegetables, such as vitamin C and B vitamins, are easily destroyed by cooking, and eating them raw helps preserve these nutrients. However, depending on the type of vegetable, some are best blanched in boiling water before eating, while others must be thoroughly cooked before consumption.
Vegetables Suitable for Raw Eating
Carrots, white radishes, water radishes, tomatoes, cucumbers, bell peppers, the heart of Napa cabbage, purple cabbage, etc. When eating raw, it's best to choose pesticide-free green or organic vegetables. Methods for eating raw include making homemade vegetable juice, lightly tossing fresh vegetables with vinegar, salt, olive oil, etc., or eating them in cubes with dip.
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, like 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 like turnips and other mustard family vegetables contain glucosinolates; blanching them hydrolyzes these into volatile mustard oil, which improves the flavor and aids digestion. Blanching wild vegetables like purslane can thoroughly remove dust and small insects and prevent allergies. For vegetables like lettuce and water chestnuts, it's also best to peel, wash, and scald them in boiling water before eating raw.
Vegetables That Must Be Cooked
1. Starchy vegetables, such as potatoes, taro, and Chinese yam, must be cooked, as their starch granules will not break down otherwise, making them indigestible for the human body.
2. Lima beans and green beans contain large amounts of saponins and lectins and must be cooked until they change color and are thoroughly done.
3. Bean sprouts must always be cooked, whether in cold salads or stir-fried.
Fresh Mushrooms and Daylilies Should Not Be Eaten
Fresh mushrooms and fresh daylilies contain toxins and should never be eaten. When using dried mushrooms, it's best to soak them in warm water before cooking. Any parts that remain tightly shrunk after soaking should not be eaten. Dried daylilies are better rehydrated in cold water.
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 good for eating raw. However, as they are considered a "cooling" food, people with a "yin-deficient" constitution are better off eating them cooked. The nutrients obtained from some foods can differ depending on whether they are eaten raw or cooked. For instance, tomatoes contain lycopene, which can reduce the risk of prostate and liver cancer. To effectively absorb lycopene, tomatoes should be eaten cooked. However, if you want to get vitamin C, eating them raw is more effective because vitamin C is easily lost during cooking.