5 vegetables that should not be eaten raw - doctor's opinion

founder of the International Institute of Integrative Nutritionology

What fruits should not be eaten raw and why?

Vegetables are the foundation of a complete diet. A rich source of fiber, vitamins and valuable nutrients. However, some vegetables in raw form can do more harm than good. We tell you about those that need heat treatment.

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Beets

The unique property of the vegetable is that in boiled and raw form, it is equal in nutrients in the composition. The amino acids in beets help the body fight early aging.

Boiled beets are rich in folic acid and iron, which has a positive effect on the circulatory system, helping to fight anemia. Vitaminized composition (contains the entire B group, vitamin P, C, zinc, magnesium, potassium) strengthens the immune system. Boiled beets are useful for the liver:

cleanses from toxins;
promotes cell regeneration and renewal.

Fresh vegetable is not recommended for people with gastritis and stomach ulcers: rough fiber and acidity can cause pain, discomfort and heaviness after consumption. Without harm to health beets in raw form can be consumed up to 70 g per day. After heat treatment, up to 100-120 g of the vegetable is allowed.

Asparagus

Green, white and purple asparagus contain the maximum amount of vitamins: A, beta-carotene, alpha-carotene, E, C, K, B vitamins, as well as macro- and microelements (minerals).

To preserve the flavor and valuable nutrients, the vegetable should not be subjected to prolonged heat treatment. For cooking, it is enough to boil the stalks for five minutes, then cover with ice water – and you can serve to the table.

Asparagus – a record-breaker in folic acid:

supports normal fetal development during pregnancy;
improves skin condition – makes it smooth and velvety, prevents wrinkles;
improves blood circulation.

It has a slight diuretic property, is devoid of fat and practically devoid of calories – an ideal product for those who have decided to lose weight.

How to taste and properly cook asparagus at home, told in the material.

Potatoes

To preserve the maximum of useful substances, it is recommended to boil potatoes in a jacket or bake the tubers. Baked potatoes are rich in potassium, which helps to fight cardiovascular diseases.

Potatoes contain a lot of vitamin C and antioxidants, so it has a beneficial effect on the state of immunity, protects against the development of chronic diseases and oncology. The vegetable is a source of resistant starch, which reduces blood glucose levels. Root vegetable has a complex effect on the digestive tract:

restores microflora;
normalizes the stool;
prevents a number of autoimmune, inflammatory and malignant diseases.

Carrots

According to recent studies, the beta-carotene and antioxidants present in carrots are better absorbed from boiled vegetables. Raw carrots increase the strain on the digestive organs, while boiled carrots are digested easier and better. If you have problems with the gastrointestinal tract, liver or pancreas, it is better to steam or bake the vegetable.

Spinach

Spinach is rich in vitamins C, A and E, as well as potassium, iron, sodium. The leaves of the vegetable contain oxalates, which interfere with the absorption of useful substances. Pre-cooking or roasting can reduce their concentration, which is why spinach is best eaten only after heat treatment.

Spinach can be stewed with other greens and vegetables, add mushrooms or cereals. Such a dish will impress with its flavor and will be good for your health.

Consume vegetables in different forms: boiled, baked, fermented and raw. Try to eat one serving of vegetables with each meal – about 70-100 g.

About how our ancestors ate and what they preferred – meat or vegetables, told in the article.