"Natural" doesn't always mean "safe", especially with wild vegetables on our tables.
Not all wild vegetables are a healthy choice. Some wild vegetables may contain toxins that are not only bad for your health, but can even be life-threatening.
Some people don't dare to eat more
First and foremost is bracken. This wild vegetable, which is very popular in some areas, actually has a certain amount of risk.
Studies have found that protofernin contained in bracken is a known carcinogen, and in animal experiments, this ingredient has been shown to cause tumors in the intestine and bladder.
Although there is no direct evidence that it has the same effect on humans, long-term consumption may increase the risk of cancer. Therefore, it is best to blanch before eating to reduce the content of this harmful substance.
Then there's the red phoenix, a brightly colored wild vegetable with a high level of oxalic acid. Oxalic acid can combine with calcium in the body to form calcium oxalate, which not only affects calcium absorption, but can also lead to kidney stones.
Studies have shown that about 75% of kidney stones are related to calcium oxalate. Therefore, it is not advisable to overdo it when eating red phoenix cabbage, and it is best to blanch it first to reduce the content of oxalic acid.
Folded ear root, also known as Houttuynia cordata, is loved by people for its unique fragrance and heat-clearing and detoxifying effects.
However, the volatile oil components it contains may cause allergic reactions in some people, such as itchy skin, redness, and even severe to the point of difficulty breathing.
Due to the cold root of the folded ear, people with weak constitution may feel unwell after eating, so it is best for these two groups of people to avoid eating.
Purslane, a common wild vegetable, is not only nutritious, but also has certain medicinal properties.
However, it is also a cold food, and excessive consumption may lead to spleen and stomach deficiency, especially for the elderly and people with weak constitution, which may bring discomfort.
Although purslane can inhibit some pathogenic bacteria, if your body is already weak, it is better to eat less.
Although these wild vegetables have their own unique nutritional value and flavor, there is still some caution to be taken when consuming them. Appropriate treatment can help us minimize potential health risks.
vegetarian
These wild vegetables are also suitable for vegetarians. Although vegetarians mainly rely on plant-based foods when choosing ingredients, they still need to be aware of the possible health risks of certain wild vegetables.
To ensure that they are getting the essential nutrients, a varied diet for vegetarians is crucial.
By consuming a variety of whole grains, legumes, nuts, seeds, and a variety of vegetables and fruits, you can help ensure that you're getting a variety of essential nutrients.
Each food has its own unique nutrient profile, and a varied diet can effectively avoid nutrient deficiencies.
Vegetarians should focus on protein intake. While plant-based foods may not contain as much protein as animal-based foods, smart food combinations, such as combining legumes with cereals, can not only provide enough protein, but also ensure high quality.
Soy products, such as tofu and soy milk, are an excellent source of protein for vegetarians.
Vegetarians should pay special attention to calcium intake. Some dark green vegetables, tofu, and almonds are good sources of calcium.
Choosing fortified plant-based milks is also a great way to supplement your calcium. If the calcium from the food source is not sufficient, calcium supplementation under the guidance of a doctor may be considered.
Iron intake is also a special concern for vegetarians. Since the iron in plant foods is not as easily absorbed by the body as the iron in animal foods, it becomes especially important to increase the intake of iron-rich foods.
At the same time, vitamin C has been shown to help increase the absorption of plant-based iron, so it is a wise choice to include vitamin C-rich foods in your diet, such as citrus fruits and tomatoes.
In addition to this, vitamin B12 is usually only found in animal foods, and vegetarians may need supplements or fortified foods to obtain this important nutrient.
Similarly, adequate access to vitamin D is important, especially in sun-deficient areas. Vegetarians may consider fortified foods or supplements to ensure adequate vitamin D intake.
Omega-3 fatty acids are essential for heart health. Flaxseeds, chia seeds, and walnuts are good sources of plant-based omega-3 fatty acids.
Seaweed is also an option for vegetarians who want to get this important fatty acid directly from food.
While plant-based foods are generally lower in fat, it's still important to control the use of oil and salt when cooking to avoid underlying health problems such as high blood pressure and cardiovascular disease.
Dietary modification in patients with chronic diseases
Especially for people with diabetes and high blood pressure, every change in diet can affect their health.
So, for these friends who need to pay special attention to their diet, what to eat and how to eat daily is not a problem that can be solved by casual chat.
First of all, let's talk about diabetics, carbohydrate intake is directly related to blood sugar control. Foods with a low glycemic index (GI) are good choices for them.
Whole grains and legumes, such as whole grains and legumes, can not only help stabilize blood sugar, but also make people feel full for a longer period of time, avoiding the discomfort of high and low blood sugar.
In the choice of wild vegetables, you should be cautious about foods that contain certain risk ingredients, such as red phoenix and bracken, otherwise it will not only be not beneficial to blood sugar, but also may increase other health problems if eaten for a long time.
Speaking of patients with high blood pressure, salt intake must be strictly controlled. The World Health Organization also recommends no more than 5 grams of salt per day.
In this regard, pickled wild vegetables should be avoided because the salt content is very high, and eating them regularly is harmful to blood pressure control.
Foods rich in potassium, magnesium and calcium, such as spinach and kale, can help regulate blood pressure, which should be a common food on the table of people with high blood pressure.
In addition to paying attention to the choice of food, the way it is cooked is also crucial. For example, people with high blood pressure and diabetes are better suited to low-oil, low-salt cooking methods such as steaming and boiling, which can minimize unhealthy ingredients in food while retaining more nutrients.
Irregular eating can easily cause fluctuations in blood sugar and blood pressure, aggravating the condition. It is recommended that patients and friends can eat regularly and quantitatively, and reasonably arrange the nutritional combination of each meal.
Food restraint and food safety
Not all wild vegetables are versatile, and some wild vegetables have the problem of food restraint between them, and improper consumption may affect your health.
Traditionally, there are many food combinations that are considered unhealthy, such as tofu and spinach that can affect calcium absorption.
Although modern research has shown that the health effects of this combination are not as severe as the ancients claimed, we still need to be vigilant about certain special ingredients of wild herbs.
The protofern glycosides in bracken may increase the risk of cancer if consumed for a long time, so it needs to be blanched well before cooking to reduce its harm.
Let's talk about the safe handling and storage of wild vegetables. In order to avoid pesticide residues and harmful substances that may be present in wild vegetables, thorough washing is an essential first step.
After washing, it is best to blanch wild vegetables, especially those that are prone to accumulate heavy metals and other harmful substances, which can effectively remove most of the harmful substances.
Moreover, the storage of wild vegetables is also very important, and different wild plants should be stored in different ways.
Leafy vegetables should be stored in the refrigerator compartment, while rhizomes should be stored in a dry and ventilated place to avoid rotting caused by moisture.
To prevent food poisoning, we also need to pay attention to how well the food is cooked. In particular, those wild vegetables that contain specific toxins, such as green beans, must be cooked thoroughly to ensure that they are safe to eat.
When handling food in the kitchen, it is also important to avoid cross-contamination of raw and cooked food. Using different cutting boards and knives is a simple and effective way to do this.
Seasonal food
Each season has its own unique ingredients, which are not only fresh and delicious, but also rich in nutrients that need to adapt to the season's climate change, helping us to adjust our internal environment and improve our health.
In spring, everything recovers, the temperature gradually warms up, and the body's metabolism begins to accelerate. This season, it is best to choose spring wild vegetables such as shepherd's cabbage.
Capsule's cabbage is not only highly nutritious, but also helps to clean up toxins accumulated in winter and strengthen immunity. Dandelion is also an unmissable choice in spring, as its diuretic and heat-clearing effects can effectively prevent common skin problems in spring.
Entering the summer season, the weather gets hot, and our bodies need more moisture and a sense of coolness. At this time, eating some cool vegetables such as cucumber and bitter gourd can help clear away heat and maintain the body's water balance.
Fruits like watermelon and cantaloupe are also great options in summer, as they not only quickly replenish lost water, but also bring a hint of coolness.
When the autumn wind picks up, the air starts to get dry. At this time, we need to choose some foods that will moisturize, such as pears and apples. Not only do they moisturize the throat and relieve dry coughs, but they also beautify the complexion.
Carrots and pumpkins in autumn are rich in β-carotene, which can boost the immune system and protect respiratory health.
In winter, the cold weather requires us to pay more attention to the temperature in our diet. At this time, warm foods such as ginger and garlic can help us strengthen the yang energy in the body and keep us warm.
Eating some nuts in winter, such as walnuts and almonds, can not only replenish energy, but also moisturize the skin and prevent various skin problems caused by dryness.
Spring food focuses on detoxification and health, summer food focuses on relieving heat and cooling down, autumn needs to nourish the lungs, and winter is more about warming and repelling cold.
By adjusting our eating habits and choosing foods that are appropriate for the current season, we can not only enjoy the deliciousness of food, but also help our bodies better adapt to the natural environment and improve our quality of life.
References are as follows:
【1】Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability