Raw vegetables: useful properties, storage, processing

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Everyone knows about the benefits of vegetables. There is not a single concept of nutrition that would prohibit their use. The keto diet, the Dukan diet, the Minus 60 system, and other popular weight loss programs practically do not limit the consumption of vegetables. It is a valuable source of fiber, vitamins and minerals. What else is raw vegetables good for, and what is the best way to eat them?

The whole world in one plate

There are so many vegetables in the world: what we may never have heard of is an everyday dish somewhere in Sri Lanka. Today in supermarkets you can find products from all over the world, but are they all he althy?

In any plant food undoubtedly contains an incredible amount of nutrients. The main problem is that in order to get to a supermarket around the corner somewhere in Voronezh, they make an incredible journey through half the world. And so that overseas delicacies do not deteriorate on the road, manufacturers process vegetables and fruits with a large amount of chemicals.

ExceptIn addition, most plant products are taken from the plantations unripe. On the road, they keep up, but they cannot gain taste and vitamins. This, first of all, explains the strange pattern that mangoes in Thailand are tastier than in Magnit.

Own shirt closer to the body

Despite the abundance of theoretically he althy raw vegetables from different countries, scientists say that it is best to eat foods grown in your area: they have less nitrates and additives, they are less processed, since transportation does not take much time.

Ideal - vegetables from your own garden or a farm you trust.

How to cook?

Depending on how vegetables are cooked, they retain more or less nutrients. They can be cooked in almost any way: fry, boil, stew, steam. The longer the heat exposure, the faster the vitamins are destroyed.

The he althiest dishes are raw vegetables. They are high in fiber, which improves digestion. Preference should be given to green vegetables and various greens: such products are food for lactobacilli that inhabit our intestines. By increasing the consumption of such herbal products, you can solve problems with gas formation and forget about constipation forever.

From juice to salad

Many people wonder: what vegetables are eaten raw? You can eat any kind of vegetables without heat treatment. True, ifalmost everyone agrees to crunch a carrot or a cucumber, then chewing raw beets or turnips is a rather dubious pleasure.

Here comes the processing of raw vegetables. Beetroot, celery or pumpkin can be juiced, squash and zucchini - cut into thin strips with a paring knife. Raw foodists have come up with a dish even from raw eggplant: you need to twist it with seaweed and garlic, add s alt and olive oil. The result is a dish that is somewhat reminiscent of caviar.

When you have a lot of raw vegetables on hand, and you don’t know where to use them, you can safely cut everything into a salad and season with olive oil and lemon juice. A plate of such a dish a day will replace many expensive vitamin supplements and dietary supplements.

Where and how to store?

Raw vegetables are perfectly stored both in an ordinary vegetable shelf and in the refrigerator. There you should use a special box allocated for the storage of vegetables and fruits. In such a compartment, the temperature is not too cold and there is no danger that plant products will freeze or spoil.

Shelf life of raw vegetables - from 2 days to 2 weeks. Usually it depends on their qualities, variety, freshness and storage method. Outside the refrigerator, fruit flies can start on them. To prevent this from happening, vegetables should be sorted out periodically and damaged and spoiled fruits should be thrown away in a timely manner.

The shelf life of vegetables can be significantly extended if they are frozen. Such products can be stored for 10-12 months without damage.taste and quality. Frozen vegetables retain all vitamins and minerals.

Vitamin boost

What vitamins and minerals are found in raw vegetables?

Vitamin name	Vegetables	Action on the body
Vitamin A	Pumpkin, asparagus, carrot, spinach, tomato, lettuce, broccoli, cauliflower, Brussels sprouts, fennel, parsley, bell pepper.	Plays an important role in the functioning of the immune system, good for vision, skin, hair, bones and teeth. Participates in the processes of tissue regeneration.
Vitamin D	Carrots, white cabbage, dill, parsley, corn.	Helps to absorb calcium and phosphorus, improves immunity and muscle tone, prevents the development of cancer cells.
Vitamin E	Tomatoes, avocado, lettuce, broccoli, spinach.	A powerful antioxidant that slows down the aging process, is involved in the processes of cell regeneration, is necessary for the proper functioning of the reproductive system.
Vitamin K	Asparagus, cabbage, cucumber, broccoli, lettuce, spinach.	Necessary for blood clotting, involved in metabolic processes. Helps the liver, kidneys and gallbladder, normalizes metabolism in connective and bone tissues.
Vitamin C	Bell pepper, lettuce, broccoli, Brussels sprouts, parsley, onion, dill, carrot.	Plays a critical role in growth and recovery processesbody cells, is an essential element in maintaining the immune system.
Thiamin (Vitamin B1)	Broccoli, beets, cabbage, carrots, cauliflower, asparagus.	Participates in metabolic processes,
Niacin (Vitamin B3)	Peas, artichoke, white cabbage, tomatoes, bell peppers, broccoli, asparagus, carrots.	Good for digestion, participates in cell regeneration processes, improves memory and cognitive functions.
Pantothenic Acid (Vitamin B5)	Mushrooms, asparagus, carrots, cauliflower, broccoli.	Vitamin necessary for the maintenance and building of cells, is involved in the process of building energy and the synthesis of hormones.
Pyridoxine (Vitamin B6)	Cabbage, Brussels sprouts, peas, carrots.	Necessary for the normal functioning of the immune system and the regulation of metabolic processes in the body.
Folic Acid (Vitamin B9)	Peas, tomatoes, onions, cabbage, artichoke, broccoli, asparagus, carrots, green bell peppers.	Participates in the processes of hematopoiesis, has a beneficial effect on the nervous system and cognitive abilities.

How many vegetables to eat?

Despite the fact that there is no upper and lower limit for the consumption of vegetables and fruits, nutritionists advise eating at least 3 servings of vegetables per day and no more than five. In terms of the weight of the products, this is between 300 and 500 grams.

There is a general recommendation that a person should eat at least 30 different foods a day. Nutritionists advise a third of them to allocate to vegetables. At first glance, it may seem that this is an almost impossible recommendation, however, everything is not so scary. An ordinary vegetable salad of cucumber, tomato, pepper, lettuce, dill, parsley, green onion, radish and corn compensates for your body's need for nutrients. And carrots and onions are still present in our daily menu as part of goulash, overcooking, various sauces and other complex dishes.

The best time for vegetables

Most vegetables can be eaten at any time of the day. In the evening, green vegetables are preferable, as they contain virtually no sugar. Beets, carrots, bell peppers, corn are best left in the morning or lunch.

Raw vegetable salad should be seasoned with vegetable oil: so the body can absorb all the fat-soluble vitamins. Preference should be given to olive oil, it contains a maximum of saturated fats and is completely absorbed by humans.