Vegetables should be eaten raw whenever possible to retain their maximum nutritional content. An Jianhua, a nutritionist from the Nutrition Research Center at Beijing Normal University, introduced five types of vegetables suitable for eating raw.
“The more natural a cold salad is, the better. Avoid blanching whenever you can,” An Jianhua said. Vitamins are water-soluble substances, and blanching vegetables can easily lead to their loss.
She reminded people that eating raw vegetables in the summer can easily breed bacteria and cause intestinal diseases, so it is crucial to pay attention to hygiene and wash them thoroughly before eating. Garlic and vinegar have antibacterial properties, so it is recommended to add a moderate amount of vinegar and garlic to cold salads. This not only adds flavor but also kills bacteria. However, people 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 skin is rich in nutrients and should be kept on when eaten raw. However, to prevent harm from pesticide residues, the cucumber skin 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 or remove the roots; keep the cucumber intact to prevent the loss of nutrients during the soaking process. Additionally, cold salads should be prepared and eaten immediately, not left for long periods, as this also promotes vitamin loss. 2. Tomato
Tomatoes are rich in vitamin A, which is beneficial for protecting vision and repairing sun-damaged skin. It is better not to sprinkle sugar on cold tomatoes, as the sweetness might affect appetite. Obese individuals, diabetics, and patients with high blood pressure should avoid eating the sugar-added cold salad known as "Snowy Mountain of Flame."
3. Celery
Celery is rich in dietary fiber, potassium, vitamin B2, and niacin. During the hot summer, people are prone to "internal heat," which can cause constipation. At the same time, people lose more water in hot weather, which can easily lead to an imbalance of sodium and potassium. Celery can help people with bowel regularity and regulate sodium and potassium balance. Vitamins affect a person's skin, nervous system, and appetite. A deficiency in vitamin B2 can easily lead to fatigue, listlessness, and mouth ulcers. The celery leaves contain more nutrients than the stems, so it's a pity to discard them. They can be blanched and then eaten in a cold salad. 4. Chinese Cabbage
Chinese cabbage is high in dietary fiber and vitamin A. Eating fresh Chinese cabbage more during the summer with its glaring sun is beneficial for eye protection and skin nourishment. However, do not eat Chinese cabbage that has been stored for too long and has lost most of its nutrients. Additionally, people with peptic ulcers should avoid eating Chinese cabbage raw, as the coarse fiber can irritate the gastrointestinal tract's ulcers. 5. Eggplant
Eggplant contains more selenium than other vegetables. Peel a fresh, tender round eggplant, shred it, and mix it with a moderate amount of salt and sesame oil for a cold salad. Selenium has antioxidant effects, helps maintain the normal function of human cells, improves immunity, and has disease-preventing and anti-aging effects on the human body. Through metabolism in the body, it can also play an anti-cancer role.