Who should not eat raw vegetables?

According to pharmacist Le Kim Phung, former lecturer at the University of Medicine and Pharmacy in Ho Chi Minh City, raw vegetables are a general term for vegetables that can be eaten directly, without being processed. Vegetables that are eaten raw include fish mint, Vietnamese balm, Vietnamese coriander, perilla, basil, lettuce, water mimosa, water coconut, etc.

Raw vegetables help fight bacteria, reduce inflammation, relieve spasms, stimulate digestion, and increase appetite. In the composition of raw vegetables, the active ingredients that account for the largest proportion are essential oils that create a characteristic aroma, vitamins C, B, digestive enzymes, fiber, sugar, and carbohydrates. Some types of cabbage contain sulfur, which has antioxidant effects.

People should not eat raw vegetables

People with digestive disorders:Fiber in vegetables has side effects that cause digestive discomfort such as bloating, cramps, stomach cramps, 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 the feeling of needing to defecate immediately.

People with colitis:Many vegetables contain insoluble fiber such as cellulose, which people with colitis should not eat to avoid damaging the intestinal wall.

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

Pregnant women:Raw foods always contain large amounts of bacteria and parasites, which can be dangerous for the mother and fetus.

Body odor:Eating vegetables that are high in sulfur often causes sweat to smell bad. Dark-colored vegetables can color urine.

Pharmacist Phung said there are three best ways to enjoy raw vegetables safely and nutritiously. Among them, eating raw keeps the enzymes, vitamins, phytochemicals and essential oils intact. Steaming is the best way to retain the water in vegetables. Stir-frying vegetables quickly also retains some nutrients. You can also use a microwave to cook vegetables.

Raw vegetables are usually grown in the ground, if not washed properly, the body can easily be infected with parasites. Vegetables should be washed under running water, soaked for about 15 minutes in a 5% salt water solution.

"Be sure to wash thoroughly before cutting or chopping, because water-soluble vitamins such as C and B group can be lost by more than 50% when washed too thoroughly or boiled too much," pharmacist Phung recommends.