Introduction: There is a wide variety of vegetables, each with its own unique nutritional value. Generally, they can be divided into two main categories based on color: dark green leafy vegetables, such as spinach and amaranth; these vegetables are rich in carotene, vitamin C, vitamin B2, and various minerals; and light-colored vegetables, such as Chinese cabbage and lettuce, which may be rich in vitamin C but have lower levels of carotene and minerals.
Eating vegetables both raw and cooked in combination is more beneficial to the body. For example, there are many varieties of radish. It's best to eat them raw if they are juicy and less spicy, but as they are considered a "cooling" food, people with a "yin-deficient" constitution should preferably eat them cooked. The nutritional components absorbed from some foods differ whether they are eaten raw or cooked. For instance, tomatoes contain lycopene, which can reduce the risk of prostate and liver cancer. To absorb it, tomatoes should be cooked. However, if you want to get vitamin C, eating them raw is more effective.
Everyone knows that nutrients in vegetables, such as vitamin C and B vitamins, can be 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 Eating Raw:
Carrots, white radish, water radish, tomatoes, cucumbers, bell peppers, the heart of Chinese 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 dressing fresh vegetables with a little vinegar, salt, olive oil, etc., or eating them in cubes with a dip.
Vegetables That Need to Be Blanched:
Cruciferous vegetables, such as broccoli and cauliflower, taste better after blanching, and their rich fiber is also easier to digest. Vegetables high in oxalic acid, like spinach, bamboo shoots, and water bamboo, are also best blanched because 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, such as turnips, contain sinigrin. Blanching them hydrolyzes it into volatile mustard oil, which improves the flavor and aids digestion and absorption. Blanching wild vegetables like purslane can completely remove dust and small insects and prevent allergies. For vegetables like lettuce and water chestnuts, it's also best to peel, wash, and briefly 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. Kidney beans and green beans, which contain large amounts of saponins and lectins, must be thoroughly cooked until they change color before consumption.
3. Bean sprouts must always be cooked, whether in a cold salad or stir-fried.
Fresh Daylilies and Wood Ear Mushrooms Should Not Be Eaten:
Fresh wood ear mushrooms and fresh daylilies contain toxins and should never be eaten. When eating dried wood ear mushrooms, it's advisable to soak them in warm water before cooking. Do not eat the parts that remain shriveled after soaking. Dried daylilies are better soaked in cold water.