Fruits and vegetables are essential to a daily balanced diet, as recommended by nutritionists. They are rich sources of vitamins and minerals, beneficial for digestion and boosting immunity.
The preparation and presentation of these foods are important to make them appealing. Some believe that consuming these foods raw maximizes nutrient absorption, but this isn’t always true. In fact, consuming certain fruits and vegetables raw can be detrimental to your health.
Here is a list of fruits and vegetables that should not be eaten raw:
Beans
Beans, including black, red, and soy beans, contain high levels of hemagglutinin, which can cause food poisoning with symptoms such as nausea, vomiting, and diarrhea. Hemagglutinin can also lead to hemolytic anemia. Therefore, it is crucial to ensure that beans are thoroughly cooked before consumption.
Cassava
Cassava is a root vegetable that must never be eaten raw. It contains glycoside cyanogenic, which can cause cyanide poisoning, leading to nausea, vomiting, headaches, and throat constriction. As little as 150-300 grams of raw cassava can be dangerous. Always soak, wash, and cook cassava thoroughly before eating.
Eggplant
Eggplant, a versatile vegetable in many dishes, should never be consumed raw. Raw eggplant contains high levels of solanine, which inhibits calcium absorption. Moreover, older eggplants that haven’t been cooked properly can cause food poisoning due to solanine toxicity. Cooking eggplant reduces solanine levels, making it safe to eat.
Bamboo Shoots
Raw bamboo shoots contain glucids that, when combined with stomach acid, produce toxic acids. To reduce the toxicity, it is recommended to boil and soak bamboo shoots multiple times before cooking and consuming them.
Fresh Wood Ear Mushrooms
When consuming wood ear mushrooms, always opt for the dried variety. Eating fresh wood ear mushrooms can cause skin inflammation, itching, edema, and even skin necrosis. This is due to the presence of porphyrin, a photosensitive compound that increases skin sensitivity to light, leading to the aforementioned issues.
Cruciferous Vegetables
Cabbage, kale, and broccoli are rich in fiber and antioxidants, but they should be consumed in moderation when raw. Excessive consumption can lead to stomach pain, bloating, indigestion, and diarrhea, placing a strain on the stomach.
Additionally, cruciferous vegetables contain small amounts of goitrin, an antioxidant that inhibits iodine absorption. Iodine deficiency can lead to goiter. High-heat cooking effectively breaks down goitrin, so it is advisable to cook these vegetables thoroughly before consumption.
While these fruits and vegetables offer nutritional benefits, it is important to avoid consuming them raw to prevent potential health risks.
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