As the weather turns warmer, fresh vegetables are becoming widely available, and many are excited to enjoy cold dishes again! Chi Fengyu, Director of the Nursing Department at the 254th Hospital, recently told reporters that everyone knows that nutrients in vegetables, such as vitamin C and B vitamins, are easily destroyed by cooking, so 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 fresh vegetable juice, lightly dressing fresh vegetables with vinegar, salt, olive oil, etc., or cutting them into pieces to dip in sauce. Vegetables Needing 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 shoots, 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, like turnips, contain sinigrin. Blanching them hydrolyzes it into volatile mustard oil, which improves the flavor and aids digestion. Blanching wild vegetables like purslane can completely remove dust and insects and prevent allergic reactions. For lettuce and water chestnuts, it's also best to peel, wash, and scald them in boiling water before eating. Vegetables That Must be Cooked
1. Starchy vegetables, such as potatoes, taro, and Chinese yams, must be cooked, as their starch granules will not break down otherwise, making them indigestible for the human body.
2. Kidney beans and green beans contain large amounts of saponins and hemagglutinins and must be cooked until they change color before consumption.
3. Bean sprouts must be thoroughly cooked, whether eaten cold or stir-fried. Fresh Mushrooms and Daylilies Should Not Be Eaten
Fresh mushrooms and fresh daylilies contain toxins and should never be eaten. When eating dried mushrooms, it's 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. A Combination 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 radishes; those with more juice and less spiciness are better for eating raw. However, as they are considered "cooling" foods, people with a "yin deficiency" constitution are better off eating them cooked. The nutrients absorbed from some foods can differ 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 it, tomatoes should be cooked. However, if you want to get more vitamin C, eating them raw is more effective, as vitamin C is easily lost during the cooking process.