Uncle Liu and his wife have always been very conscious of healthy eating, and their tables are always full of fresh vegetables. However, recently Uncle Liu saw rumors on the Internet that water spinach causes cancer, which bothered them.
My wife said worriedly: "Lao Liu, will this water spinach cause cancer? I heard that eating too much is not good." ”
Uncle Liu frowned and said, "I don't know much about this, I've eaten water spinach for so many years, why did I suddenly hear that it can cause cancer?"
01What are the key roles of vegetables in maintaining the normal function of the body?
1. Vitamins and minerals
Vegetables are a great source of vitamins and minerals, such as vitamin A, vitamin C, vitamin K, potassium, magnesium, calcium, etc. These nutrients help maintain a healthy immune system, promote bone growth, and maintain cardiovascular function.
2. Fiber
Vegetables are rich in dietary fiber. Dietary fiber helps promote digestive health and prevent intestinal diseases such as constipation, hemorrhoids, and colon cancer.
3. Antioxidant substances
Vegetables are rich in antioxidants, such as vitamin C, vitamin E, and polyphenolic compounds. These substances help fight free radical damage, slow cell aging and reduce the risk of chronic diseases.
4. Low calorie and high nutrition
Most vegetables are lower in calories and fat, but provide a wealth of nutrients. This makes vegetables ideal for weight control and the prevention of obesity and related diseases.
02 These 4 "carcinogenic vegetables" are not carcinogenic, don't get them wrong
Water spinach
Water spinach is alleged to contain high levels of oxalic acid, which is said to affect calcium absorption and cause health problems. In fact, water spinach consumption in moderation does not lead to serious health risks. Water spinach itself is also a good source of calcium, and with proper cooking methods (such as blanching), the amount of oxalic acid can be reduced, reducing the impact on calcium absorption.
courgette
Zucchini may produce a certain amount of acrylamide during high-temperature cooking, a substance that is considered to have a potential carcinogenic risk. However, only long-term high intake of acrylamide can increase the risk of cancer. Moderate consumption of zucchini does not pose a significant health risk.
Houttuynia cordata
Houttuynia cordata is thought to contain aristolochic acid, a known nephrotoxin and carcinogen. However, Houttuynia cordata actually contains aristolochic lactam, which is a different substance from aristolochic acid, which has not been scientifically shown to cause kidney damage or cause cancer.
Raw tomatoes
Raw tomatoes are believed to contain high amounts of alkaloids, which can be harmful to the body. However, this risk only occurs when unripe tomatoes are consumed in extreme large quantities. Ripe tomatoes are not only safe, but they are also rich in beneficial ingredients such as antioxidants and vitamin C.
03How to choose and eat vegetables scientifically and reasonably
Choose fresh vegetables
Prioritize fresh, well-looking vegetables. Fresh vegetables usually contain more nutrients and taste better.
Diversify the variety of vegetables
Eat a variety of vegetables daily, including dark vegetables (e.g., spinach, carrots), legumes, and fruits and vegetables (e.g., tomatoes, cucumbers). Different kinds of vegetables provide different nutrients that contribute to a balanced diet.
Cook to taste
Choose appropriate cooking methods, such as steaming, boiling, or roasting, to preserve the nutrients in the vegetables. Avoid overcooking to avoid loss of nutritional value.
Avoid prolonged soaking
Avoid soaking vegetables in water for long periods of time to prevent nutrient loss.
Handle aquatic vegetables with care
For aquatic vegetables that may be contaminated with parasites, such as water chestnuts and lotus roots, it is recommended to cook them thoroughly or blanch them before consumption to ensure food safety.
Know where your food comes from
Choose trusted suppliers to buy vegetables, ensure that the food meets hygienic standards, and avoid eating vegetables that may be contaminated.
Consume in moderation
While vegetables are good for health, eating them in moderation is key. Excessive intake of any food can lead to adverse effects, including vegetables.
Uncle Liu breathed a sigh of relief after hearing this: "I see, then I can continue to enjoy the delicious taste of water spinach in the future." ”
My wife added: "In the future, we will pay attention to the variety of vegetables, so as to choose and cook scientifically and rationally to ensure the health and safety of the diet." ”
In our daily life, let us continue to pay attention to the nutritional combination and cooking methods of vegetables, as well as the reference of traditional health wisdom, and jointly move towards a healthy, balanced and longevity life. By eating scientifically, we can live a healthier, more energetic and happier life.