Should you choose raw or boiled vegetables for your daily menu?

A study published in the Nutrition Journal in 2021 indicated that diets rich in raw vegetables are associated with a reduced risk of cardiovascular disease.

Nên lựa chọn rau sống hay rau luộc cho thực đơn hàng ngày?

Raw vegetables are an excellent choice for people with cardiovascular diseases.

Advantages and disadvantages of raw vegetables

According to the National Institute of Nutrition, raw vegetables come in many varieties: onions, mint, basil, perilla, lettuce, coriander, romaine lettuce, cabbage, etc., making dishes more appealing and enhancing their taste.

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 and are less lost compared to when they are cooked.

Raw vegetables are rich in fiber, which aids digestion and promotes bowel movements. Additionally, they contain a lot of water, helping to 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 the Nutrition Journal in 2021 indicated that diets rich in raw vegetables are associated with a reduced risk of cardiovascular disease.

According to Master of Nutrition Priya Bansal (formerly of Apollo Hospital, Delhi, India), raw vegetables retain more vitamins, minerals, and natural enzymes.

These nutrients are easily affected by heat and can be reduced during cooking. Compared to boiled vegetables, raw vegetables provide higher amounts of vitamins (such as vitamin C and vitamin B) 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 vegetables high in fiber such as cauliflower and cabbage.

In addition, according to Dr. Le Van Thieu, Department of General Infectious Diseases, Central Hospital for Tropical Diseases ( Hanoi ), aquatic vegetables such as water spinach, watercress, watercress, etc., have a particularly high risk of containing dangerous worms and parasites. Eating these vegetables raw carries the risk of parasitic larval infection.

Advantages and disadvantages of boiled vegetables

Should you choose raw or boiled vegetables for your daily meals?

Boiling vegetables makes them softer and easier to digest, especially suitable for people with sensitive digestive systems.

A study in the Journal of Nutrition indicated that boiling can enhance the absorption of nutrients such as lycopene in tomatoes and beta-carotene in carrots.

This makes boiled vegetables a useful option for maintaining the body's necessary nutrient levels.

Although boiling vegetables can cause a loss of some water-soluble vitamins, this can be minimized if proper boiling methods are used. Experts recommend using less water when boiling vegetables and avoiding overcooking them.

Consider your options based on your needs.

Combining information from these studies, we can draw some important conclusions. For cardiovascular health, a diet rich in raw vegetables may be a positive choice.

However, for those with sensitive digestive systems, adding boiled vegetables to their diet can reduce discomfort and provide adequate nutrients.

When it comes to weight loss, raw vegetables, with their high water and fiber content, can help control calorie intake. However, it's important to note that thoroughly washing raw vegetables to avoid parasitic infections is crucial.

Advantages and disadvantages of raw vegetables

Advantages and disadvantages of boiled vegetables

Comment (0)