How to eat the most nutritious vegetables

　　Different vegetables contain different nutrients, so the most suitable cooking methods for different vegetables are also different. Some are suitable for eating raw, while others need to be cooked to maximize the release of nutrients.

　　The nutrients contained in vegetables, such as vitamin C and vitamin B, are easily destroyed by cooking. Eating them raw is beneficial to the preservation of these nutrients. However, due to the variety of vegetables, some vegetables are best blanched in boiling water before eating. ； Some vegetables must be cooked thoroughly before eating.

　　Vegetables suitable for eating raw

　　Carrots, white radish, water radish, tomato , cucumber, bell pepper, Chinese cabbage heart, purple cabbage, etc. When eating raw, it is best to choose pollution-free green vegetables or organic vegetables. Methods of eating raw include making homemade vegetable juice, adding some vinegar, salt, olive oil, etc. to the fresh vegetables, and cutting them into pieces for dipping in sauce.

　　Vegetables that need to be blanched

　　Cruciferous vegetables, such as broccoli and cauliflower, taste better after they are blanched. They are rich in fiber and are easier to digest.； It is also best to blanch spinach, bamboo shoots, wild rice and other vegetables that contain a lot of oxalic acid, because oxalic acid combines with calcium in the intestines to form calcium oxalate, which is difficult to absorb and interferes with the body's absorption of calcium. ；

　　Kohlrabi and other mustard vegetables contain sulfur Grape Glycosides are boiled in water and hydrolyzed to produce volatile mustard oil, which tastes better and can promote digestion and absorption.； Blanching purslane and other wild vegetables can completely remove dust and bugs and prevent allergies. Before eating lettuce, water chestnuts, etc. raw, it is best to peel, wash, and blanch them in boiling water before eating.