Who should avoid eating raw vegetables?

According to pharmacist Le Kim Phung, former lecturer at the Ho Chi Minh City University of Medicine and Pharmacy, "raw vegetables" is a general term referring to vegetables that can be eaten directly without processing. These include vegetables such as Houttuynia cordata, Mentha arvensis, Perilla frutescens, basil, lettuce, Erythrina variegata, and water spinach.

Raw vegetables help fight bacteria, reduce inflammation, relieve spasms, stimulate digestion, and increase appetite. The most abundant components in raw vegetables are essential oils that give them their characteristic aroma, vitamins C and B, digestive enzymes, fiber, sugar, and carbohydrates. Some types of leafy greens contain sulfur, which has antioxidant properties.

People who shouldn't eat raw vegetables

People with digestive disorders:The fiber in vegetables can have side effects that cause digestive discomfort such as bloating, cramps, stomach spasms, diarrhea, and reduced absorption of some important nutrients.

People with irritable bowel syndrome:Eating a lot of raw vegetables can cause bloating, stomach pain, and an immediate urge to defecate.

People with colitis:Many vegetables contain insoluble fiber such as cellulose, which people with colitis should avoid to prevent damage to the intestinal lining.

Patients with kidney failure:People with kidney disease should avoid vegetables high in potassium and phosphorus, as the kidneys cannot eliminate them through urine.

Pregnant women:Raw food always contains a large amount of bacteria and parasites, which can be dangerous for both mother and fetus.

Body odor:Eating vegetables high in sulfur often causes sweat to have an unpleasant odor. Dark-colored vegetables can also cause urine to change color.

Pharmacist Phung stated that there are three best ways to enjoy raw vegetables safely and nutritiously. Eating them raw preserves enzymes, vitamins, phytochemicals, and essential oils. Steaming is the best way to retain moisture in vegetables. Quickly stir-frying also preserves some nutrients. You can also use a microwave to cook vegetables.

Raw vegetables are often grown in soil, and if not washed properly, they can easily lead to parasitic infections. Vegetables should be washed under running water and soaked for about 15 minutes in a 5% salt solution.

"Remember to wash them thoroughly before cutting or chopping, as water-soluble vitamins like C and B vitamins can be lost by more than 50% if washed too vigorously or overcooked," pharmacist Phung advised.