Introduction: As an important part of our daily diet, the nutritional value of vegetables is self-evident. Not only do they provide us with rich vitamins, but they are also an important source of dietary fiber and an indispensable delicacy on our table.
However, in this age of hormones and pesticides, do we have the ability to discern the quality of vegetables? When we choose vegetables, we should not only consider their taste and nutritional value, but also their possible effects on the body.
Only by scientifically and rationally matching vegetables can we ensure that our diet is healthy and avoid unnecessary troubles to the body.
01
The benefits of eating more vegetables for the human body
Provides abundant nutrients
Vegetables are a great source of vitamins and minerals, especially vitamin C, vitamin A, folate, potassium, iron, etc. These nutrients play an important role in maintaining the normal physiological functions of the human body, promoting growth and development, and enhancing immunity.
Promotes digestive health
The dietary fiber in vegetables helps to increase the volume of food in the intestines, promote intestinal peristalsis, and prevent constipation. At the same time, dietary fiber can also help lower cholesterol and reduce the risk of cardiovascular disease.
Control your weight
Vegetables are relatively low in calories and rich in water and dietary fiber, which can increase satiety and reduce the intake of other high-calorie foods. Therefore, eating more vegetables can help control weight and prevent obesity.
Reduces the risk of chronic disease
Studies have shown that eating more vegetables can reduce the risk of chronic diseases such as diabetes, high blood pressure, heart disease, etc. This is because the nutrients in vegetables help regulate physiological indicators such as blood sugar, blood pressure, and blood lipids, and protect cardiovascular health.
Protect your eyesight
Nutrients such as vitamin A and carotene in vegetables play an important role in protecting eyesight. They help maintain the normal function of the retina and prevent eye diseases such as night blindness and dry eye.
Slows down aging
The antioxidants in vegetables, such as vitamin C and vitamin E, can resist free radical damage and delay cell aging. At the same time, the nutrients in vegetables also help to maintain skin elasticity and radiance, making people look younger.
02
Does the vegetable bundled with plastic tape contain formaldehyde?
When it comes to formaldehyde, people's first reaction is often decoration pollution, after all, it is common in all kinds of decoration materials.
However, recently, there have been rumors on the Internet that "the formaldehyde of vegetables bundled with tape exceeds the standard, and eating such vegetables will be toxic and carcinogenic", which has made many consumers doubtful: Is it true that the vegetables tied with tape have become the "invisible killer" on the table?
Regarding the question of whether the tape used to bundle vegetables contains toxic substances, the public's concern is mainly focused on the formaldehyde that may be contained in the adhesive of the tape.
Formaldehyde, a chemical, is associated with health risks. However, we must be clear: the Food Safety Act and its related standards have extremely strict regulations on packaging materials that come into direct contact with food. The adhesive tapes circulating in the market must comply with the relevant national standards to ensure their safety and compliance.
In addition, even if the plastic film or adhesive in the tape contains a small amount of formaldehyde, these formaldehyde are relatively stable in the natural environment and are unlikely to be released into vegetables, let alone pose a threat to human health. Because formaldehyde is highly volatile and water-soluble, it is difficult to accumulate on the surface of vegetables.
What's more, formaldehyde will be completely removed during the process of picking, washing and high-temperature cooking, further ensuring the safety of food.
Therefore, in the face of all kinds of rumors on the Internet about tape bundling vegetables, we should maintain a rational and scientific attitude, not blindly panic, and not believe rumors. As long as we choose vegetables purchased from regular channels and follow the correct cooking methods, we can ensure that our tables are safe and we can enjoy a healthy and delicious diet.
03
6 kinds of vegetables are not recommended for long-term consumption, tomatoes are on the list, the top of the list or there are many people who like to eat
Rootless sprouts
Rootless sprouts are artificially added with chemicals, such as growth regulators, during the growth process to promote their rapid growth and do not produce roots. These chemicals are absorbed and accumulated in the sprouts, which can cause potential harm to human health when consumed for a long time.
Bean sprouts themselves are a nutritious ingredient that is rich in nutrients such as protein, vitamins, and minerals. However, due to the chemicals added to the growth process of rootless sprouts, these nutrients may be destroyed or lost, resulting in a greatly reduced nutritional value of rootless sprouts.
In addition, rootless sprouts can also be food safety concerns. Due to the chemicals added to the growth process, rootless sprouts can become contaminated, leading to the growth of microorganisms such as bacteria and viruses. Long-term consumption of these contaminated sprouts may cause harm to the human body, such as food poisoning and other problems.
Therefore, for the sake of health, we should avoid rootless sprouts.
There are no ripe green tomatoes
Green tomatoes contain high amounts of solanine, a toxic compound that can have adverse effects on our health. When tomatoes are not fully ripe, the amount of solanine can be very high, which can lead to a toxic reaction if ingested in excess.
Symptoms of solanine poisoning may include nausea, vomiting, dizziness, fatigue, fever, etc., and in severe cases, it may even lead to difficulty breathing, blood pressure drop, coma, etc. Especially for people with weak bodies such as children, pregnant women, and the elderly, the effects of solanine can be more severe.
Therefore, when we choose tomatoes, we must choose tomatoes that are ripe and bright red in color. If you buy green tomatoes, it is best not to eat them directly, but to let them ripen naturally. At the same time, when we cook tomatoes, we must also make sure that they are fully ripe, which can destroy solanine and reduce its toxicity.
courgette
For the sake of health, don't eat zucchini, which seems like a surprising suggestion. After all, zucchini is a common vegetable that is widely used in a variety of dishes. However, in recent years, some studies have shown that zucchini may have a negative impact on our health.
Zucchini is rich in vitamin C and water, which is beneficial for maintaining good health. The problem, however, is that when zucchini is cooked, it produces a chemical called acrylamide. Acrylamide is a known carcinogen that may increase the risk of cancer if ingested over a long period of time.
In addition, the nutrients in zucchini are also destroyed during cooking. When zucchini is heated, there is a significant loss of vitamin C and antioxidants in it, which means we can't get these beneficial nutrients by consuming zucchini. Therefore, to protect our health, we should try to avoid eating cooked zucchini.
Broccoli that is not watery
Broccoli is a cruciferous vegetable that is rich in vitamins, minerals, and dietary fiber. These nutrients have many benefits for our body, such as boosting immunity, preventing cancer, and maintaining cardiovascular health.
However, broccoli also contains a substance called glucosinolated, which can be broken down into isothiocyanates in the human body without blanching treatment, and may have adverse effects on human health if ingested in the long term.
Therefore, when we cook broccoli, we must first blanch it. Blanching not only removes harmful substances from broccoli, but also retains its nutrients and makes the taste more crispy. During the blanching process, we should also pay attention to the heat and time, so as not to damage the fiber structure and nutrients of the vegetables.
Long-blooming pumpkins
Although pumpkin can be stored for about 6 months in a dry environment, and can only be stored for 1~2 months in a humid environment, its edible value has been greatly reduced. Especially those pumpkins that have been cut, due to exposure to the air, are more susceptible to contamination by bacteria and mold, resulting in mold and spoilage, and can usually only be stored for 3~5 days.
During the storage of pumpkin, if it is too long, the pulp is prone to oxygen-free hydrolysis, which is a chemical reaction that will cause the pumpkin to spoil. After spoilage, pumpkin not only has a worse taste and reduced nutritional value, but more importantly, it may produce harmful substances such as aflatoxin, which can increase the risk of liver cancer and other diseases if consumed for a long time.
Aflatoxin is a strong carcinogen that poses a serious threat to human health. Therefore, when we choose pumpkins, we should try to choose fresh ones and avoid choosing pumpkins that have been in place for a long time. At the same time, when storing pumpkins, care should also be taken to keep them dry and clean to avoid moisture and contamination.
Kōtsubaki
Known as the "messenger of spring", toon is deeply loved by people for its unique aroma and fresh taste. Its nutritional value cannot be ignored, and eating it in moderation can indeed bring us a lot of benefits. However, just as many things have their two sides, long-term excessive consumption of toon can also pose some potential risks.
Toon contains a certain amount of cyanide, which is a potentially dangerous substance. In the body, cyanide can be converted into hydrogen cyanide, a highly toxic substance that has a non-negligible negative effect on the nervous system and thyroid function. Long-term ingestion of high doses of cyanide will undoubtedly increase the risk of cyanide poisoning and pose a serious threat to our health.
In addition, toon also contains some antinutrients, such as oxalic acid and quercetin. The presence of these substances may interfere with our absorption of nutrients, especially minerals such as calcium and iron. Long-term intake of high levels of antinutrients not only affects our nutritional balance, but may also trigger a series of health problems.
04
How many vegetables is best to eat per day?
In order to maintain good health, it is very important to consume the right amount of vegetables every day. So, how many vegetables is the best day to eat?
In fact, everyone's nutritional needs are different, so there is no one set vegetable intake that applies to everyone. However, according to the recommendations of nutritionists, at least five different colored vegetables should be consumed per day, with a total of no less than 300 to 500 grams.
This recommendation is based on the fact that vegetables contain a lot of nutrients such as vitamins, minerals, and dietary fiber, which are important for maintaining good health and preventing disease. At the same time, different colored vegetables contain different nutrients, so a variety of intake can ensure that the body gets a variety of essential nutrients.
Of course, the specific vegetable intake also needs to be adjusted according to the individual's physical condition, eating habits and activity level. For example, for people who need to control their weight, it may be more appropriate to reduce the intake of starchy vegetables (such as potatoes, yams, etc.) in vegetables and increase the intake of leafy vegetables and melon vegetables.
05
Doctors remind: there is a group of people who should reduce the amount of vegetables they eat
For those who have undergone gastrointestinal surgery, as well as those with functional dyspepsia, special care needs to be taken when consuming vegetables.
Especially those fiber-rich vegetables, such as spinach and kale, although they are rich in nutrients, but for this part of the population, it can cause a lot of trouble.
Because these high-fiber vegetables may put an extra burden on the stomach and intestines during the digestion process, leading to gastrointestinal intolerance, which in turn can cause symptoms such as bloating, diarrhea, and even digestive disorders in severe cases.
Therefore, for this group of people, it is very necessary to consume vegetables in moderation. The daily intake of 200~400 grams of vegetables can not only meet the body's nutritional needs, but also will not bring excessive burden to the stomach. At the same time, in order to reduce the burden on the stomach, it is better to choose to boil the vegetables to make them easier to digest.
Of course, this does not mean that this part of the population is completely detached from enjoying the delicious and nutritious taste of vegetables. With a reasonable diet and cooking style, they can also taste a variety of delicious vegetables.
For example, you can choose some delicate vegetables such as bean sprouts, baby asparagus, etc., which have less fiber and are easier to digest. At the same time, some easy-to-digest methods, such as steaming, stewing, etc., can also be used when cooking, to reduce the burden on the stomach and intestines.
06
Are colored vegetables genetically modified, and will they be harmful to the body after eating?
Let's be clear that colored vegetables are not necessarily genetically modified. The emergence of colored vegetables is often achieved through traditional breeding methods or modern agricultural techniques, such as gene editing, to improve the color of vegetables.
These techniques do not increase the toxins or harmful substances in the vegetables while changing the color of the vegetables, so in general, colored vegetables do not cause harm to the body.
However, when it comes to genetically modified vegetables, we need to be vigilant. Genetically modified vegetables are the transfer of genes from certain organisms into vegetables to improve their traits, such as insect resistance, disease resistance, high yield, etc.
Although GM technology can theoretically improve the yield and resistance of crops, it may also introduce unknown genes that can alter the nutritional content of vegetables or produce new harmful substances. Therefore, for genetically modified vegetables, we need to carry out rigorous testing and evaluation to ensure their safety.
Of course, whether it is colored vegetables or genetically modified vegetables, we should maintain reasonable dietary habits and diversify the intake of various vegetables to ensure the nutritional needs of the body.
At the same time, we also need to pay attention to the source and quality of vegetables, choose formal channels to buy, and avoid eating expired or substandard vegetables to ensure our health.
07
Read more: Can vegetables replace fruits?
Both vegetables and fruits are an integral part of the diet, providing us with rich vitamins, minerals, and dietary fiber. However, despite the nutritional overlap between vegetables and fruits, they do not completely replace each other.
1. There are differences in the nutritional content of vegetables and fruits
Fruits are usually rich in vitamin C, fructose, and certain antioxidants, while vegetables are more rich in minerals, dietary fiber, and vitamin A. These nutrients are essential for our health, and a deficiency of any one of them can affect the proper functioning of the body.
2. Vegetables and fruits are also different in how they are eaten and tasted
Fruits are usually sweet in taste and can be used as an after-dinner dessert or snack, while vegetables are used more in cooking as a staple or side dish. This difference in the way they are eaten makes vegetables and fruits play different roles in the diet and cannot simply replace each other.
From a nutritional point of view, a varied diet helps us get a more complete range of nutrition. It is difficult for a single food source to meet the body's needs for multiple nutrients, so we should maintain a balanced diet with a variety of different types of food.