Can vegetables be eaten raw?

Feb 14, 2023 Source: Cainiu Health

Dr. Wang Lei

Introduction

Whether vegetables can be eaten raw usually depends on the specific type of vegetable. Cucumbers, tomatoes, and lettuce taste better when eaten raw and can reduce the digestive burden on the gastrointestinal tract. Eating green beans raw may cause gastrointestinal poisoning and hemolysis. Consuming spinach raw can easily lead to nitrite poisoning. Cowpeas contain saponins that may irritate the digestive tract.

Whether vegetables can be eaten raw usually depends on the specific type of vegetable.

I. Can be eaten raw

1. Cucumber: Cucumbers have a refreshing taste and are rich in water content. Eating them raw helps preserve more nutrients and improves nutritional utilization. 2. Tomato: Eating tomatoes raw better retains their sweet, fresh flavor and reduces nutrient loss. 3. Lettuce: Lettuce generally has a better texture when eaten raw, and it reduces the digestive burden on the gastrointestinal tract. Additionally, chili peppers can generally be eaten raw as well.

II. Should not be eaten raw

1. Yardlong bean (Chinese long bean): Eating yardlong beans raw may lead to ingestion of higher levels of hemagglutinin and saponins, which can irritate the gastrointestinal mucosa and cause red blood cell agglutination, potentially resulting in gastrointestinal poisoning and hemolysis. 2. Spinach: Raw consumption of spinach may easily lead to accumulation of nitrites, causing nitrite poisoning and symptoms such as nausea and vomiting. 3. String beans (snap beans): String beans contain saponins, which are typically destroyed under high temperatures. If consumed raw, they may irritate the digestive tract and cause gastrointestinal discomfort. Additionally, fava beans (broad beans) generally should not be eaten raw either.

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