What vegetables can you eat raw?

IN fresh vegetables and fruits contain significant amounts of vitamins and antioxidants. Many of these compounds are destroyed when cooked, so raw fruits are undoubtedly healthy. In addition, they contain a large number of fiber, promoting satiety and removing toxins from the intestines.

No wonder the World Health Organization recommends eating at least 5 servings vegetables and fruits per day. However, you need to know that the size 1 serving is equal to a human palm (about 100 g.), because overeating raw fruits can lead to not very pleasant consequences: digestive disorders, diarrhea, bloating.

It is worth considering that some people do not tolerate fiber– even a small amount of fresh vegetables or fruits causes discomfort in them digestive tract. Also, a large amount of raw food in the summer is contraindicated for those who suffer from inflammatory diseases intestines, gastritis, peptic ulcer or problems with pancreas. It is better for such people to eat boiled vegetables, which do not irritate the digestive system.

The healthiest ones are seasonal fruits and vegetables; it is better to choose those fruits that are collected in your place of residence - during transportation and long-term storage, some of the valuable compounds are destroyed.

Which vegetables and fruits are healthier to eat in processed form?

Fresh fruits are not always better than heat-treated ones. Such exceptions include:

1. Baked apples– yes, when baked, these fruits lose some of their vitamins, but they are richer in pectin compounds. Baking apples is an excellent option for those who cannot tolerate them raw.
2. Boiled carrots– when cooked, the root vegetable is better digested and contains more beta-carotene and antioxidants.
3. Processed tomatoes– heat treatment improves the absorption of the valuable pigment lycopene from tomatoes. This antioxidant strengthens blood vessels, helps preserve youth and prevents cancer. Therefore, natural ketchup is healthier than fresh tomatoes.
4. Sauerkraut and steamed cabbage– steamed cabbage retains vitamins and is better absorbed (this does not apply to fried and boiled heads of cabbage, there are no vitamins left in them). And when fermented, the amount of vitamin C in the vegetable increases three times.
5. Boiled beets– antioxidants and minerals are well absorbed from the cooked root vegetable. But you need to observe moderation, because boiled beets act as a laxative and can lead to diarrhea.

What do raw vegetables and fruits go with and don’t go with?

Fresh vegetables go well with almost any food, vegetable salads They will be an excellent side dish for meat, fish, and boiled potatoes. But fruits are eaten as a snack between main meals or 30 minutes before meals. Otherwise, they contribute to the fermentation of eaten food in gastrointestinal tract. You should not combine raw fruits with, it is too difficult for digestion. Exceptions: with milk, fruits with cottage cheese or yogurt, vegetables with cheese.

Is it possible to eat fruits from a bush or garden bed?

Eating fruits unwashed is not the best best idea, even if they grow on yours. The fact is that vegetables and fruits can be worm eggs or pathogens intestinal infections falling on them with soil particles.

Harmful microorganisms can also be present on unwashed hands. Therefore it is worth wash your palms and the fruits themselves before eating the harvested crop. Rinsing fruits and vegetables running water reduces the likelihood of infection with worms or intestinal infections several times.

Fruits often contain other contaminants. Dust and dirt settle on plants, which can contain compounds hazardous to health, even if the garden plot is located far from the city limits. From a medical point of view, only those vegetables and fruits that have not come into contact with the ground and were grown in an ecologically clean area are safe in an unwashed form. But such fruits are unlikely to be found in modern dachas and vegetable gardens.

Ekaterina Kushnir

Illustrations: Yulia Prososova

I want to talk a little about which vegetables are delicious to eat raw and which are not. Something may not apply to vegetables, but I will combine it into one article.

- Eggplant.

Before, I was terribly fond of eggplants - stewed, fried, baked, any eggplant dishes. Often eggplants seemed tastier to me meat dishes! True, this was no less harmful, because eggplants absorbed a lot of fat. So, having become a raw foodist, at first I couldn’t imagine how I would live without eggplants. And I tried to eat them raw. Complete disappointment. The eggplants are kind of wimpy and tasteless. I tried it several times - it was disgusting. Moreover, both their own from the dacha and from the markets. Both young and more mature.

- Beet.

I have heard more than once that raw foodists speak very positively about beets. Either I haven’t tried really good beet varieties, or it’s just not my product. So disgusting, it's like eating dirt. Although I really liked boiled and stewed beets.

- Sugar beet.

No matter what they say, it doesn’t taste good to me. Firstly, the taste itself is terrible, and secondly, it really hurts the throat.

- Potato.

Even my friend, who is far from a raw food diet and cannot imagine life without meat, loves raw potatoes. She always eats it when she cooks. But no matter how much I tried, I can’t imagine how you can eat it. Even with severe hunger... I don’t know what could be more disgusting. I tried very young potatoes just dug out of the ground, more mature ones, very mature ones, different varieties, yellow, white, pink. And she's all terrible.

- Carrot.

But young carrots are simply delicious! Thin, not overripe, just pulled out from the garden. I have never seen such young, delicious carrots in a store; I only ate one like this at our dacha.

- Radish.

There are bitter and pungent varieties of radishes, but there is nothing good about them. And there are very sweet and tasty ones! Fairy tale. I ate radishes mono without anything, about 30 at a time, amazing.

It can be very tasty! Some varieties, like radishes, are sweet, tasty and not pungent.

- Beans.

On dishmania, this was almost the number two product for me... after eggplant. How delicious my grandmother cooked beans, it’s simply beyond words! Therefore, even on a raw food diet, during the first months I could not come to terms with the fact that I would not eat it and tried to love it in its raw form. But.. unfortunately, it is bitter and tasteless. But no discomfort then it didn’t happen, as happens with some people. The beans were fresh, just from the garden.

- Zucchini.

Yummy! But only when young. Dairy, so to speak. When the seeds have not yet ripened, and the fruits themselves are small and thin. These zucchini remind me of low-fat ones. Delicious!

- Ripe zucchini.

Not the same anymore. The taste is lost and something nasty and repulsive appears.

They say there are delicious sweet pumpkins, but unfortunately I haven’t come across any like them.

- Broccoli.

Delicious!!! Especially the stems, without flowers. Adore! Again, I went crazy over this cabbage during my dishmania, but it also turned out to be incredibly tasty raw. I don’t know about the store, I’m talking about ours from the dacha.

- Cauliflower.

Average. It seems okay, okay, but not great. There is no desire to eat it.

- Kohlrabi cabbage.

Delicious stuff. Just the same, it is most delicious in its raw form, and not cooked.

- White cabbage.

Also delicious, like broccoli. Probably the most delicious of all cabbages. And the cabbage itself and the stalk. Moreover, such cabbage is tasty both in Russia and in tropical countries. Different, but both delicious.

- Brussels sprouts.

Oh, how I liked it stewed, before the raw food diet. And raw it is bitter...

- Chinese cabbage.

Cool stuff, very tasty. Although it looks more like a salad, greens.

- Corn.

I thought for so long that raw corn tasted bad until I actually tried it. good variety. Since then I fell in love with this gorgeous product! Sweet, juicy, tasty, filling... mmm!

- Cucumbers.

Homemade cucumbers are very tasty. They just have a bright taste that store-bought cucumbers don’t have (they just smell delicious and nothing more).

1 year ago

Nutritionists say that it is raw vegetables not only cleanse our body of harmful toxins, but also contain a huge amount of vitamins, minerals and fiber. Only fresh vegetables contain rutin, which strengthens the walls of blood vessels, and a full range of phytonutrients that increase immune functions body. Products containing glucose and fructose ( Bell pepper, leaf salad, green peas), are not friendly with high temperatures. However, there are exceptions to every rule - some vegetables bring maximum benefit when cooked. These are exactly what we will be talking about.

The bigger, the better?

One of the most common food systems in the UK is called five-a-day - this is how many servings of vegetables and fruits WHO recommends that an adult consume per day. Total weight five servings should be about 400 grams (more is possible, but not less). This includes all raw, boiled, stewed, fried, dried and canned foods, except starchy root vegetables (potatoes, sweet potatoes and others). True, the inhabitants of Foggy Albion, as well as the inhabitants of the rest of globe, ignore these recommendations.

Experts advise to heavily rely on raw vegetables and fruits, although there are contraindications to their consumption. For example, people with gastritis should not eat beets, cabbage, tomatoes, turnips and even cucumbers. increased acidity and stomach ulcers. But you shouldn’t be too upset about this: most of the listed products are much healthier when cooked. In addition, in the spring, nutritionists generally do not recommend eating last year’s raw vegetables and fruits. Apples, say, after three months of storage lose almost their entire supply of vitamin C. And carrots, beets, and potatoes acquire not very useful properties at all: they accumulate salonin, one of the strongest teratogens (agents that cause birth defects development), however, when heated, it is destroyed and becomes safe for the body. So it is not only possible, but also necessary to subject some products to heat treatment.

Carrot

Raw fruits and vegetables do not give us all the vitamins they contain - some of them travel through our body in “transit”. The reason for this is the presence of a fiber matrix: its thick walls are not destroyed in the digestive tract. It is precisely because vitamins are securely “walled up” that they simply are not absorbed. During heat treatment, the matrix becomes less dense and easily releases its contents, and the product is enriched with antioxidants.

Carrot is richest source beta-carotene, which is converted in our body into vitamin A - a powerful fighter against free radicals. When cooked, the level of this substance in carrots increases significantly. Judge for yourself: eating one raw carrots, we replenish beta-carotene by 5%, and pre-cooking will increase this figure to 20%. Impressive, isn't it?

Carrots also contain lutein, a pigment that has excellent antioxidant properties and is especially useful for maintaining visual acuity. It is not synthesized in our body, entering it only with food. After cooking, the lutein content in carrots increases by 11%! So feel free to add it to soups and stewed vegetable side dishes.

Tomatoes

It would seem that tomatoes certainly do not belong to the category of vegetables that need to be thoroughly warmed up in order to become as healthy as possible. But no! Tomatoes contain the most valuable antioxidant lycopene, which is an excellent preventive measure for many chronic diseases and has good antibacterial properties. Studies have shown that this substance is much better absorbed after heat treatment. True, in fairness it is worth noting that the vitamin value of tomatoes decreases when baked, stewed or boiled. So we suggest making your tomato diet in a 50/50 ratio.

Heat treatment in onions increases the concentration of selenium, a microelement responsible for normal work of cardio-vascular system and improves immunity.

Spinach

The beneficial properties of spinach are difficult to overestimate. Magic green leaves are rich in calcium, magnesium, iron and iodine, contain vitamins B, PP, A, C and E, and even surpass the legume family in terms of protein! During the cooking process, the cell walls of spinach are destroyed, as a result of which a person can obtain as much as 25% more carotenoids (plant pigments with excellent antioxidant properties). In addition, after cooking, the amount of calcium in it will increase three times! In general, spinach soup is quite appropriate on the menu of those who not only monitor their own weight, but are also concerned about getting the maximum benefit from their diet.

Onion

Of course, boiled onions pure form- a pleasure for everyone. However, in soups, casseroles, vegetable stew and other dishes, it is quite edible and even adds a pleasant aftertaste. Heat treatment in onions increases the concentration of selenium, a trace element responsible for the normal functioning of the cardiovascular system and improves immunity, as well as calcium. Lutein, choline (vitamin B4) and vitamin K also become significantly greater than in raw vegetables.

Cabbage

People have known about the benefits of cabbage since time immemorial. Even in the works of the medieval physician Avicenna, there was a list of diseases that he recommended to treat with the help of this vegetable. And no wonder! It contains an impressive portion useful elements Periodic tables, proteins and plant fibers. In early spring, during a period of acute vitamin deficiency, nutritionists recommend preparing soup from sauerkraut. True, you shouldn’t store it in the refrigerator, because this way it will lose all its beneficial features: at low temperatures, vitamin C is quickly destroyed and within a day it becomes 90% less. It is for this reason that such a soup should be prepared at a time.

When cooked, cabbage is deprived of rare vitamin U - a substance that disinfects harmful compounds that enter our body and has excellent healing properties. But the amount of choline, vitamins C and PP increases almost three times after cooking. Moreover, after heat treatment, cabbage does not irritate the stomach and is much easier to digest.

Beet

After cooking, beets retain almost 100% of their beneficial properties: they contain a huge amount of B vitamins and mineral salts, which are not sensitive to high temperatures. The vegetable also contains betaine and minerals, which are absorbed much better after cooking. By the way, betaine is a unique substance that is almost impossible to find in other products. This compound helps digest protein and stimulates liver function. In addition, beets help cleanse the kidneys, blood and strengthen the walls of blood vessels.

Text: Natalia Kapitsa

Similar materials from the category

We are used to thinking that fruits and vegetables are a priori good for our health, but this is not so. There are factors that can turn them into poison.

Russians are against vegetables and fruits

In Russia, even when the season comes and prices for local fruits and vegetables decrease, we are in no hurry to buy more of them. The point is in food traditions: our diet historically contains more animal products: pork, beef, sausages, dairy products, butter.

We do not reach Europe in terms of consumption of plant products. We crunch vegetables and eat fruits less often. On average, a resident of our country accounts for 314 grams of these products we need.

“To maintain a positive level of health, we need to eat 400-600 grams of vegetables and fruits per day.” World Health Organization.

European nutritional recommendations indicate that such habits are fundamentally wrong, because meat and milk fat are extremely harmful to the cardiovascular system. Doctors suggest refocusing on herbal products: vegetable proteins and fats. To do this, you need to eat five servings of fruits and vegetables per day. Scientists from University College London are asking for the five-a-day formula to be revised to seven a day.

As a result of a study that was conducted among 65 thousand people, scientists found that “five fruits a day” reduces the risk of cancer, diabetes, and heart disease at any given age by 29%, and “seven fruits a day” by 42%.

Why then can vegetables and fruits so valuable for the body suddenly become our enemies?

Second World War hit with pesticides

American working group in the field of ecology (EWG) has spent 10 years researching the contamination of fruits and vegetables with pesticides - chemical compounds that are used to control pests. They began to be produced after World War II, when large quantities of chemical weapons remained in military warehouses.

After 1945, it was decided to destroy the chemicals, but a little later it turned out that these substances could be processed into insecticides.

Every year, EWG specialists analyzed data on vegetables and fruits provided by the Office of Sanitary Supervision of Quality food products and US medicines.

Based on the results summed up in 2014, it was found that in to a greater extent Fruits are still treated with pesticides.

Here are the most infected: peaches, strawberries, apples, blueberries, cherries and grapes. For example, among peaches and apples that were marketed and tested over a 10-year period, 95% contained pesticides.

Among the vegetables, the most “pesticide” turned out to be celery, praised by nutritionists, the body spends its own calories digesting it, thereby stabilizing the metabolism. But the benefits are offset by the negative effects of pesticides: 95% of celery sold contains them.

“In general, those fruits and vegetables that have thinner skin contain more pesticides - it simply cannot protect them from deep penetration of chemicals. They seep into the very core and remain there even after ripening.”

The study caused quite a stir in the States: the American Association of Pediatrics, which cares about children's health, noted that exposure to pesticides in childhood can damage some brain functions and even cause cancer.

Brief reminder to the consumer

In some diseases, savoring your favorite fruit turns into real torture: substances contained in raw plant products, irritate the suffering organ.

- Problems with the heart and blood vessels (hypertension, ischemia, etc.). It is forbidden: vegetable pickles, onions, garlic - they raise blood pressure.

- Stomach problems (ulcers and gastritis). It is forbidden: carrots, onions, garlic, plums, cabbage. It is safer to eat pureed vegetables and fruits.

- Liver problems or gallbladder. It is forbidden: all sour fruits and berries, garlic, onions, horseradish, sorrel - they all contain large amounts of acids that irritate the liver.

- Problems with the pancreas. It is forbidden: all raw vegetables and fruits; beans, onions, garlic, lettuce, sorrel, white cabbage.

Dangerous: eating fruits and vegetables with pills

If you eat the pills with an unwanted fruit or vegetable, then instead of the desired relief from headaches or tachycardia, you may lose consciousness and even die from cardiac arrest.

What should not be mixed with:

Grapefruit with remedies for hypertension.

Result: Blood pressure may drop sharply, even to the point of fainting.

Why: substances that make up grapefruit block an enzyme that is needed for the metabolism of drugs. “Chemistry” becomes too much in the blood, they become activated side properties medicines.

All citrus fruits with allergy medications.

Result: you may get a stomach ulcer.

Why: antihistamines inhibit digestion, and citrus fruits, which contain a lot of acid, stay in the stomach longer, irritating its walls.

Antidepressants with peanuts.

Result: Blood pressure will rise, irritation and nervousness will appear.

Why: Peanuts contain tyramine, which alters the effects of medications.

Healthy and nutritious vegetables and fruits turn into killers if we prepare and store them incorrectly.

Vegetables wipe the smiles off our faces

The European Journal of Prosthetic and Restorative Dentistry published a scientific article reporting that frying and stewing vegetables is a direct path to caries and dental erosion.

According to the results of the study, during the preparation of vegetables in this way, the number of acids that have a destructive effect on tooth enamel, increases to the level of acidity of carbonated drinks. Interestingly, this rule does not apply to only two vegetables: onions and tomatoes.

Vegetable monster from vacuum packaging

Scientists from the Technical University of Denmark report: vacuum packaging, which ideally should preserve all the benefits of vegetables, is in fact a breeding ground for bacteria.

According to the study, the microorganism Listeria monocytogens survives in the cold when frozen, and in a vacuum, that is, in an environment without oxygen, it becomes 14 times more active. The thing is that vacuum packaging creates conditions similar to the conditions for bacteria in the intestines. Many people infected with listeriosis have severe consequences, including death. Therefore, in 1987, WHO classified Listeria monocytogens as an important foodborne infection.

How to live with this?

Continue to eat vegetables and fruits - this balanced diet . They contain key minerals and salts and vitamins for the body, which it needs like air.

Without these unique microelements, all work internal organs“will become”: without them, the processes of synthesis of new cells and hormones will be difficult.

Try to choose local vegetables and fruits that you are confident in their quality. It's easier during the season than in winter. Be guided by restrictions from doctors if you have chronic diseases.

And remember: an important weapon for immunity, which will protect you from pesticides, evil bacteria and other dangerous things, is good mood, peace of mind and the ability to notice the little things around you that “make your day.”

We are accustomed to thinking that almost all vegetables can be eaten the way we brought them home or grew them in the garden. But this rule does not apply to these vegetables. Some of them need to be fried or boiled to get maximum benefits. Some are even harmful to health if consumed raw.

Asparagus - supremely healthy vegetable, which is also capable of having a beneficial effect in the prevention of oncological diseases. But the fact is that in its raw form it is practically useless. Experts advise steaming or frying asparagus vegetable oil to reveal all its beneficial properties and get the maximum nutrients. Including raw asparagus in your menu will not harm yourself, but it will also make no sense.

Technically, mushrooms are not a vegetable, so their appearance on this list is only justified by the fact that we need to warn you again: mushrooms cannot be eaten raw. Firstly, this can lead to serious poisoning, secondly, you will not feel the true taste of the mushrooms, and most importantly, your body will not receive the amount of protein that it could if the mushrooms were properly cooked. When heat treated, they also become richer in potassium, which is important for the body.

Tomatoes

Tomatoes are a vegetable that is eaten raw much more often than processed. Meanwhile, this can damage digestion and disrupt some metabolic processes in the body. But when stewed or grilled, they can release large doses a substance called lycopene. This substance is known for its ability to combat cancer cells. So despite your love for fresh tomatoes, add some heat-treated tomatoes to your diet.

Potato

Taste raw potatoes can be quite entertaining, which is why even children are eager to try it in its raw form. But this is a really big mistake. Raw potatoes contain quite a lot of toxins, and raw starch can significantly affect the condition. digestive system, and this will have a long-term and unpleasant effect.

Brussels sprouts

Brussels sprouts are capable of short time cause bloating and stomach pain if consumed raw. In addition, this is a vegetable that is very difficult to digest in its raw form. Experts advise frying it in oil with added salt. This will eliminate everything unpleasant effects and will do it healthy dish without any side effects.

Broccoli and cauliflower

Broccoli is probably healthier when eaten raw, but our bodies aren't always able to digest it. To play it safe, it’s better to steam it. The same applies to cauliflower, in which, when cooked, enzymes become more active, cleansing the liver and ensuring easier digestion.

Although we are accustomed to eating spinach raw, like lettuce, this is not entirely the right solution. Cooked spinach contains much more calcium, iron and magnesium - those elements that have given it popularity and the title of one of the most healthy products. Therefore, before adding spinach to pasta, omelette or vegetables, it is better to lightly fry it until slightly wilted.