Vegetables can often be seen on the dining table. The nutritional value of vegetables is very good, but the vitamins in vegetables may be destroyed during cooking. Some vegetables can be eaten raw to retain their nutrients. ingredients, but some vegetables are not suitable for eating raw, so which vegetables can be eaten raw directly? Which vegetables need to be blanched before eating?

1. Vegetables suitable for eating raw

Carrots, white radish, water radish, tomatoes, cucumbers, bell peppers, Chinese cabbage hearts, purple cabbage, etc. When eating raw, it is best to choose pollution-free green vegetables or organic vegetables. Methods of eating raw include making homemade vegetable juice, adding some vinegar, salt, olive oil, etc. to the fresh vegetables, and cutting them into pieces for dipping in sauce.

2. Vegetables that need to be blanched

Cruciferous vegetables, such as broccoli and cauliflower, taste better after being blanched. They are rich in fiber and are easier to digest; spinach Vegetables that contain more oxalic acid, such as kohlrabi, bamboo shoots, wild rice, etc., are also best blanched, because oxalic acid combines with calcium in the intestines to form calcium oxalate, which is difficult to absorb, interfering with the body's absorption of calcium; mustard vegetables such as kohlrabi contain glucosinolates , blanch it in water, and after hydrolysis it will generate volatile mustard oil, which tastes better and can promote digestion and absorption; blanch purslane and other wild vegetables can completely remove dust and bugs, and can also prevent allergies. Before eating lettuce, water chestnuts, etc. raw, it is best to peel, wash, and blanch them in boiling water before eating.

3. Vegetables suitable for children

Pumpkin: Pumpkin is rich in nutrients and comprehensive. The fruit contains sugars, vitamins, proteins and 17 kinds of amino acids needed by the human body. In addition, pumpkin is also rich in potassium, calcium, magnesium, selenium, iron, zinc, etc. Although the carotene contained in pumpkin is slightly inferior to that of carrots, pumpkin is still the star of carotene content. Its carotene content is 8 to 20 times that of watermelon, making it a high-quality source of vitamin A.

Chrysanthemum chrysanthemum: Chrysanthemum chrysanthemum is a vegetable with relatively comprehensive nutrients. It is rich in vitamins, various amino acids, fats, proteins, and high amounts of sodium, potassium and other minerals. Its carotene content is also relatively high, 1.5 to 30 times that of cucumbers, eggplants and other vegetables. Chrysanthemum chrysanthemum contains volatile oil with a special fragrance, which helps to regulate qi, digest food and appetite, and increase appetite. Rich in crude fiber, it helps intestinal peristalsis and promotes defecation.

Lettuce: Lettuce contains a lot of water, dietary fiber, vitamins B1, B2, B6, vitamin C, vitamin E and other vitamins, as well as calcium, phosphorus, potassium, sodium, magnesium and a small amount of copper. Iron, zinc. It can be said that lettuce is definitely an "all-around" player!

Carrots: Carrots have high nutritional value and are rich in carotene (an average of 1.35 grams per 100 grams), ranking among the best among vegetables. Carotene can be converted into vitamin A in the small intestinal wall and liver cells and used by the body. 70% of the vitamin A that normal people need is converted from carotene. Vitamin A plays an important role in improving the integrity of the skin and mucous membranes, improving immune function, preventing infections of the respiratory tract, urinary tract and other organs, promoting the growth and development of children, and participating in the formation of photosensitive substances in the retina.

Peas: Pea is a nutritious food, containing 23-25% of protein, 57-60% of carbohydrates, 45% of crude fiber, and also contains a variety of minerals, vitamins and trace elements. In particular, peas contain a lot of trace elements such as copper and chromium. Copper is good for improving the baby's hematopoietic function and helping bone and brain development; chromium is good for the metabolism of sugar and fat and can maintain the normal function of insulin. The choline and methionine contained in peas help prevent arteriosclerosis; the vitamin C contained in fresh peas ranks first among all fresh beans.

Lentils: Lentils are a vegetable that is abundant in summer. It has very good nutritional content and is also known as "the meat among vegetables". Beans contain more high-quality protein, unsaturated fatty acids, vitamin B and vitamin C.

Potatoes: Potatoes are very rich in nutrients. The protein content of 100 grams of potatoes is about 2 to 2.5 grams. Moreover, the protein quality of potatoes is good, close to animal protein. It contains special mucin, which is not only moisturizing but also nutritious. Intestinal effects, as well as lipid metabolism, can help cholesterol metabolism. In addition, potatoes have 8 essential amino acids for the human body and also contain a variety of vitamins, of which vitamin C is relatively high. In addition, potatoes are also high in calcium, phosphorus, magnesium, and potassium.

Cauliflower: Cauliflower is also called cauliflower and comes in two varieties: white and green. The nutritional value of cabbage and green cauliflower is basically the same, and the carotene content of green cauliflower is higher than that of white cauliflower. Cauliflower is rich in protein, fat, carbohydrates, dietary fiber, vitamins and minerals. It also contains rich vitamin K that is not found in ordinary vegetables. At the same time, it is one of the foods containing the most flavonoids, and its calcium content is comparable to that of milk.