4 types of clean and nutritious cold season vegetables, sold in Vietnamese markets

(Dan Tri) - While many people think that winter makes the vegetable menu poor, nutrition experts consider this to be the "golden season" of many types of clean vegetables.

When the weather turns cold, many people feel that the vegetable menu becomes more monotonous than in the summer. However, winter is the golden time for some vegetables to grow strongly, almost without the need for pesticides. Low temperatures reduce pests and diseases, plants are less pressured to survive, so they have better natural resistance.

Therefore, cold season vegetables are not only rich in nutrients but also cleaner, with less chemical residue.

Research from the Harvard School of Public Health shows that vegetables grown in temperate, pest-free conditions tend to have higher levels of polyphenols and vitamin C than the same varieties grown in warmer climates.

In Vietnamese markets and supermarkets, there are 4 types of vegetables typical for the cold season that are easy to find and highly appreciated by nutritionists for their safety and health value. These are reasonable choices to increase vitamins, fiber and minerals, especially suitable for children and the elderly in the cold season.

Cabbage

Cabbage is a cold-season vegetable that is easy to prepare, rich in vitamins, and has few pesticide residues (Photo: Getty).

This is a familiar vegetable that appears densely in cold season markets, often used for pickling, stir-frying or hot pot. Not only is it an easy-to-prepare ingredient, cabbage is also considered one of the clean vegetables thanks to its ability to resist pests and diseases well when the temperature drops.

In terms of nutritional value, cabbage provides a large amount of vitamin C, vitamin K and soluble fiber. These substances aid digestion, prevent constipation and are especially suitable for people on a weight loss regimen thanks to their low calorie content. Regular consumption of cabbage also helps increase resistance during cold days.

White radish

White radish is rich in vitamins, easy to grow in cold weather and is known for its ability to resist pests and diseases (Photo: Getty).

Known as “white ginseng”, white radish is a food with high medicinal value, especially in the cold season. Strong vitality and short growth cycle help white radish grow well in harsh conditions without the need for pesticides. In particular, the natural mustard oil in the leaves and stems can effectively repel insects.

White radishes are rich in vitamin C, fiber and minerals such as potassium and calcium.

According to a study published in the Journal of Agricultural and Food Chemistry, glucosinolate compounds in white radish, specifically glucoraphenin, can be converted into isothiocyanates - biological active substances that help activate detoxifying enzymes and contribute to cancer prevention.

This tuber also helps break down starch and fat, aiding nutrient absorption in people with weak digestive systems.

Lettuce

Lettuce is rich in vitamins and fiber, helps purify the intestines and supports natural digestion (Photo: Getty).

Lettuce is a cool-weather leafy green that thrives in the northern climate. Its leaves are soft, sweet, and fresh, making it perfect for eating raw in salads, rolls, or as an accompaniment to hot pot, a popular winter dish.

Due to its favorable growing conditions and short growing cycle, lettuce is generally pest-free, meaning growers rarely need to use pesticides frequently. This makes lettuce a safe choice during the cold season.

Lettuce's nutritional composition includes vitamins A, C, K and abundant fiber. Eating lettuce regularly helps purify the intestines, aids digestion, and has a natural laxative effect without causing irritation.

Lotus root

Lotus root grows in mud, is almost pest-resistant, rich in antioxidants and naturally safe (Photo: Getty).

Few people expect that the tuber that grows deep in the mud is considered one of the cleanest and most nutritious foods in the cold season.

Lotus roots grow under layers of pond mud, almost completely isolated from insects and pests. Thanks to the natural growing environment, lotus roots are almost unaffected by farming chemicals, a rarity in the modern food industry.

Research published in the journal Antioxidants found that lotus root has the highest antioxidant activity among more than 30 vegetables examined. The phenolic compounds in lotus root not only help protect cells from damage, but also help regulate blood pressure and reduce cholesterol in experimental models.

With its crunchy, soft texture and slightly sweet taste, lotus root is perfect for stews or soups, helping to warm the body and boost immunity during cold weather.

In the context of growing concerns about chemical residues in food, taking advantage of cold-season vegetables is not only an economical solution but also a safe and wise choice.

Consumers should choose reputable points of sale, preserve vegetables properly and prioritize processing methods that preserve nutrients such as quick steaming or cooking soup from boiled vegetable water. Instead of overusing meat and fat in the winter, adding fresh seasonal vegetables will help the body stay healthy from the inside, better resisting the cold and seasonal diseases.

Source: https://dantri.com.vn/suc-khoe/4-loai-rau-cu-mua-lanh-vua-sach-vua-bo-ban-day-cho-viet-20251103191320050.htm