"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 six types of vegetables suitable for raw consumption to the public.
"The more natural a cold salad is, the better. Avoid blanching them whenever possible." An Jianhua said that vitamins are water-soluble substances, and blanching vegetables can easily lead to their loss. She reminded people to pay close attention to hygiene when eating raw vegetables, ensuring they are washed before consumption. Garlic and vinegar have antibacterial properties, so it is recommended to add a moderate amount of both to cold salads for both flavor and sterilization. However, people with excessive stomach acid secretion should avoid adding them.
1. Cucumber
Cucumbers contain vitamin C, B vitamins, and many trace minerals. They are rich in nutrients and have 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, cucumbers should be soaked in salt water for 15-20 minutes before washing and eating them raw. When soaking cucumbers in salt water, do not cut off the ends; keep the cucumbers whole to prevent nutrients from leaching out from the cut surfaces. Additionally, cold salads should be prepared and eaten immediately, not left for long periods after preparation, as this can also lead to vitamin loss.
2. Tomato