Vegetables, is it difficult to get nutrients from eating them raw?

Eating raw vegetables high in dietary fiber can help with bowel movements. However, you must be careful because it is difficult to absorb nutrients such as vitamins and it can cause abdominal bloating or constipation in some people.

 

Raw vegetables are a mass of dietary fiber, a "non-digestible polymer." It's not digested or absorbed by the body. This is especially true for vegetables high in insoluble fiber. In fact, uncooked vegetables contain the highest levels of vitamins and minerals. However, these nutrients are surrounded by a hard structure called fiber. No matter how finely you chew them, they remain unabsorbed in the large intestine.

Raw vegetables may cause bloating or constipation. .

 

Dietary fiber aids bowel movements by adsorbing various waste products as it passes through the large intestine and excreting them. It also serves as food for beneficial intestinal bacteria, such as lactobacilli, promoting bowel movements. However, it can also serve as food for harmful bacteria. Excessive consumption can also block the intestines, leading to abdominal bloating and constipation. According to a research team at the University of Arizona, consuming more than 50 grams of dietary fiber per day for adults can lead to adverse effects. For this reason, it is best to lightly boil most vegetables before eating them.

 

all However, there are vegetables that are nutritionally advantageous to eat raw. . Cabbage and broccoli Rich in vitamin C and glucosinolate, they are sensitive to heat. Therefore, it is best to eat them raw. Both vegetables are rich in dietary fiber and have a crunchy texture. When sliced ​​thinly, they are With salad or pickles It's also good to make and eat.

 

Radish, which is often used to make broth, also loses some of its nutrients when boiled. It can be. The main ingredient in radish, 'digestase', is an enzyme that aids digestion, but its effectiveness tends to decrease at just 50 degrees Celsius. After washing the radish, eat it with the skin on or slice it, and cook it lightly. In addition, heating chives above 70 degrees Celsius can destroy the 'allyl sulfide' in chives, which is beneficial for blood vessel health. If you don't like the bitter taste of these vegetables, we recommend pickling them in salt or lightly stir-frying them.

 

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I really like radish greens

It's one of my favorite foods,

If you make broth, the nutrients disappear.

I'm learning something new today