Three harmful ways to eat vegetables.

Eating raw vegetables, vegetables that have been left overnight, or a lot of pickled vegetables is not good for your health.

Vegetables provide essential nutrients to maintain health and enhance nutrient absorption. According to Dr. Dang Ngoc Hung from the Institute for Nutrition Research and Consulting, green leafy vegetables like spinach, kale, and water spinach are rich in vitamins C, K, and folate, while colorful vegetables like amaranth, purple cabbage, tomatoes, broccoli, and bell peppers are rich in vitamin C, beta-carotene, and flavonoids, which reduce oxidation, boost immunity, and prevent disease. Additionally, vegetables are high in fiber, which protects the digestive system and lowers cholesterol.

However, there are three ways of eating vegetables that you should avoid because they can cause health problems, as follows:

Eat raw vegetables

Many people have a habit of eating raw vegetables with other foods. In reality, raw, unprocessed vegetables pose many risks, including contamination with preservatives, pesticides, and growth hormones. In addition, there is the risk of bacterial contamination due to improper washing or unsanitary storage conditions. Over time, these harmful substances accumulate in the body, which is detrimental to health.

You should only eat raw vegetables if they are home-grown, organic, or from a clearly traceable source. Conversely, vegetables bought from the market, whose cultivation and transportation processes are unclear, should ideally be cooked before consumption. High temperatures and hot water can cause some of the chemicals in vegetables to evaporate.

When eating noodle soup, you should ask the owner to blanch the vegetables in hot water instead of eating them raw.

Eat vegetables that have been left overnight.

Many families have a habit of saving leftover vegetables from the night before to use for breakfast or lunch the next day. However, some leafy green vegetables can contain high levels of nitrates, and when left overnight, the nitrate content can easily transform into nitrites. Vegetables like cauliflower, spinach, bok choy, broccoli, radishes, carrots, and celery contain more nitrates than other vegetables.

Nitrite isn't inherently toxic, but excessive amounts can lead to the formation of nitrosamines—carcinogenic substances. Of course, not all vegetables produce nitrite after being left overnight. But for safety, you should eat them all at once to avoid unnecessary nitrite intake.

Eat plenty of pickled vegetables.

Pickled vegetables help preserve them for longer, while also providing a mildly sour and slightly salty flavor that's delicious when eaten with rice. However, consuming vegetables prepared in this way is not recommended by experts because they contain a lot of salt, which is not good for blood pressure and blood sugar.

The World Health Organization (WHO) advises that the higher the salt content in food, the greater the risk of stomach cancer. Salt can increase the risk of peptic ulcers, promote the growth of H. pylori bacteria, and increase the risk of cancer formation.

In general, pickled vegetables should only be consumed in moderation. Instead, you should prepare them by steaming or boiling.

Thuy Quynh

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