Consuming raw vegetables high in dietary fiber can help with bowel movements. However, it may be difficult to absorb nutrients such as vitamins, and in some individuals, it can cause bloating or constipation, so caution is advised.

 

Raw vegetables are composed of dietary fiber, which is a 'non-digestible high-molecular-weight substance.' They are not digested or absorbed in the body. This is especially true for vegetables high in insoluble dietary fiber. In fact, vegetables have the highest vitamin and mineral content when they are uncooked. However, these nutrients are enclosed within a tough structure called fiber. No matter how finely they are chewed, they are not absorbed in the large intestine.

Raw vegetables can cause bloating or constipation.

 

Dietary fiber passes through the large intestine, adsorbing various wastes and helping to eliminate them. It also serves as food for beneficial gut bacteria such as probiotics, thereby promoting bowel movements. However, it can also become food for harmful bacteria. Additionally, consuming excessive amounts can block the intestines, leading to bloating and constipation. According to a research team from the University of Arizona, consuming more than 50 grams of dietary fiber per day may cause side effects in adults. For these reasons, it is recommended to lightly steam most vegetables before eating.

 

However, there are vegetables that are more advantageous to eat raw from a nutritional perspective. Cabbage and broccoli are rich in vitamin C and glucosinolates, which are sensitive to heat. Therefore, it is best to consume them raw if possible. These two vegetables are high in dietary fiber, giving them a crisp texture, and they are also good for making salads or pickles when sliced thinly.

 

When making broth, radish, which is commonly used, can also lose some nutrients when boiled. The main component of radish, 'Daisetaase,' is an enzyme that aids digestion, and its effectiveness diminishes even at 50 degrees Celsius. Radish should be washed thoroughly and eaten with the skin intact or sliced, or lightly heated before eating. Additionally, if chives are heated above 70 degrees Celsius, the 'sulfuranyl' compound in chives, which helps with vascular health, can be destroyed. If you dislike the bitter taste of these vegetables, it is recommended to either salt them and eat or lightly stir-fry them.

 

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You really like mung bean sprouts.

One of my favorite foods.

Nutritional value is lost when making broth.

I'm learning again today.