Right from childhood we are told to eat vegetables and fruits for good and healthy health. Eating vegetables daily is a healthy habit, but eating them in the wrong way can cause more harm.
Most people add raw vegetables to salad, but very few people know that eating raw vegetables can cause serious harm. Some vegetables contain compounds that may be difficult to digest, interfere with nutrient absorption, or even cause mild digestive upset when eaten raw. Cooking such vegetables is not only important but also helps break them down and make it easier for the body to process the vegetables. Here are some vegetables which should not be eaten raw.
Cabbage
Cabbage is rich in fiber, vitamins and antioxidants, but eating it raw in large quantities may not be liked by everyone. Like other cruciferous vegetables, cabbage contains goitrogens – natural compounds that can interfere with thyroid function when eaten in excess. By cooking, these compounds are reduced significantly and cabbage also becomes easier to digest, which prevents bloating and gas.
Capsicum
Raw capsicum, especially green capsicum, may be difficult for some people to digest because of its tough outer skin. People who have a sensitive stomach may experience flatulence or indigestion after eating it raw. Light roasting or sautéing softens the peel and enhances the natural sweetness of the vegetable, and also makes it mild on the digestive system.
Eggplant
Brinjal should generally not be eaten raw. It contains solanine, a naturally occurring compound that can cause digestive problems if consumed in excess. Cooking mostly neutralizes this compound and improves the texture and flavor of the vegetable.
French beans
Raw French beans contain lectins, which can interfere with protein digestion and nutrient absorption. Eating undercooked or raw beans can sometimes cause stomach problems. Boiling, steaming or stir-frying removes these compounds and makes the beans safe to eat.
spinach
Although spinach is commonly used in salads, cooking it can also have some benefits. Raw spinach contains oxalic acid, which may reduce the body’s ability to absorb minerals like calcium and iron. Light cooking reduces oxalate levels and provides better nutrients.