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| Raw vegetables are a great choice for people with heart disease. |
Advantages and disadvantages of raw vegetables
According to the National Institute of Nutrition, there are many types of raw vegetables: onions, basil, dill, perilla, lettuce, coriander, lettuce, mustard greens... making dishes more attractive and increasing appetite.
Raw vegetables also provide the body with vitamins (C, A, E, etc.), minerals, and some trace elements. The vitamins in raw vegetables are preserved intact, with less loss than when cooked.
Raw vegetables are rich in fiber, which aids digestion and promotes bowel movements. Additionally, raw vegetables are also high in water, which helps hydrate the body and support overall digestive health.
Raw vegetables have attracted the attention of the research community for their ability to provide fiber and water to the body.
A study published in Nutrition Journal in 2021 showed that diets rich in raw vegetables are associated with a reduced risk of cardiovascular disease.
Master, nutritionist Priya Bansal (who used to work at Apollo Hospital, Delhi, India) said that raw vegetables retain more vitamins, minerals and natural enzymes.
These nutrients are susceptible to heat and can be reduced during cooking. Compared to boiled vegetables, raw vegetables provide higher amounts of vitamins (such as vitamin C and B vitamins) because they are not lost during cooking.
However, another study in the "Journal of Medicine and Nutritional Research" noted that raw vegetables can cause discomfort for people with sensitive digestive systems, especially after eating high-fiber vegetables like cauliflower and cabbage.
In addition, according to Dr. Le Van Thieu, Department of General Infection, Central Hospital for Tropical Diseases (Hanoi), aquatic vegetables such as Vietnamese coriander, water spinach, celery, watercress... have a particularly high risk of containing dangerous worms and parasites. If these vegetables are eaten raw, there is a risk of infection with parasite larvae.
Advantages and disadvantages of boiled vegetables
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| Should you choose raw or boiled vegetables for your daily menu? |
The boiling process will make vegetables softer and easier to digest, especially suitable for people with sensitive digestive systems.
A study in the Journal of Nutrition showed that boiling can enhance the absorption of nutrients such as lycopene in tomatoes and beta-carotene in carrots.
This makes boiled vegetables a useful choice in maintaining the necessary nutrients for the body.
Although boiling vegetables can cause some loss of water-soluble vitamins, this can be minimized if proper cooking techniques are used. Experts recommend using less water when boiling vegetables and avoiding overcooking.
Consider your options based on your needs
Combining the information from the above studies, we can draw some important notes. For cardiovascular health, a diet rich in raw vegetables can be a positive choice.
However, for those with sensitive digestive systems, adding boiled vegetables to the diet can reduce discomfort and provide adequate nutrition.
When it comes to weight loss, raw vegetables with high water and fiber content can help control calorie intake. However, it is important to wash raw vegetables thoroughly to avoid parasitic contamination.
Thus, choosing between raw and boiled vegetables requires careful consideration and balance is the key to taking full advantage of the benefits that both options offer.
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