Introduction: "Vegetables should be eaten raw whenever possible to preserve their nutritional content to the greatest extent." "The more natural a cold salad, the better; avoid blanching them whenever you can." Vitamins are water-soluble substances, and blanching vegetables can easily lead to a loss of vitamins.
1. Cucumber
Cucumbers are rich in vitamin C, B vitamins, and many trace minerals. They have abundant nutrients and a crisp, refreshing taste when eaten raw. From a nutritional perspective, the cucumber skin is rich in nutrients and should be retained when eaten raw.
However, to prevent harm from pesticide residues, cucumbers should be soaked in saltwater for 15-20 minutes before being washed and eaten raw. Soak the cucumbers whole, without removing the stems or ends, to keep them intact and prevent nutrients from leaching out from the cut surfaces. Additionally, cold salads should be prepared and eaten immediately; do not let them sit for a long time after preparation, 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's better not to add sugar to cold tomatoes, as the sweetness might affect your appetite. People who are obese, diabetic, or have high blood pressure should not eat the sugary "Snow-Capped Flame Mountain" version of cold tomatoes.
3. Bell Pepper or Chili Pepper
Peppers are the vegetable richest in vitamin C. Vitamin C can boost the human immune system and help defend against various diseases. In the summer, people are prone to summer colds. They are also out and about more, increasing their exposure to the external environment and the chances of viral infection, so it's important to enhance their immunity.
4. Celery
Celery is rich in dietary fiber, potassium, vitamin B2, and vitamin PP (also known as niacin). People are prone to "internal heat" in summer, which can lead to constipation. At the same time, higher temperatures cause more water loss, which can easily disrupt the body's sodium-potassium balance. Celery can help with bowel regularity and regulate sodium-potassium balance.
Vitamin PP affects 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 stalks, so it's a shame to discard them. You can blanch them briefly and add them to a cold salad.
5. Chinese Cabbage
Chinese cabbage is high in dietary fiber and vitamin A. Eating fresh Chinese cabbage in the summer, when the sun is glaring, is beneficial for eye protection and skin health.