Surveys and chemical residue tests reveal that certain root vegetables and fruits, particularly legumes like beans, often contain high levels of residues. Additionally, some gourds and melons may also pose a risk. However, there are root vegetables and fruits that offer significant health benefits and are virtually free from chemical residues. Below are two such options that should be incorporated into your family’s meals.
Lotus Root
Lotus root serves as both a food and a medicinal ingredient, and it is 100% free from chemical residues. Despite its numerous health benefits, it is often underutilized. Rich in nutrients, it is often referred to as the “affordable ginseng,” even considered more nourishing than meat or fish.
Lotus root is often called the “affordable ginseng” and is highly safe for consumption. Illustrative image.
Dr. Huynh Tan Vu (Hospital of Medicine and Pharmacy University of Ho Chi Minh City, Facility 3) explains that lotus roots are less likely to contain chemical residues or pesticides because they grow submerged in water and mud. Although abundant and affordable in Vietnam, they are not as widely consumed as in other countries.
Dr. Vu notes that in China, lotus root is valued for its detoxifying properties and is considered more nourishing than meat or fish. In Japan, it is a staple in important meals, especially during New Year celebrations, symbolizing health and longevity. In Korea, it is dubbed “earth ginseng” for its ability to treat various ailments.
According to Dr. Vu, beyond its use in traditional medicine, lotus root is highly nutritious and safe as a food. Modern medical studies show it is low in calories, ideal for dieting, and helps reduce cholesterol, stabilize blood sugar, and prevent constipation.
Dr. Vu emphasizes that lotus root is rich in B vitamins, including pyridoxine (B6), folate, niacin, riboflavin, pantothenic acid, and thiamin. B6, in particular, acts as a coenzyme in neurotransmitter synthesis, improving mood, reducing stress, and supporting nerve function. It also regulates homocysteine levels, a risk factor for heart disease, thus promoting cardiovascular health.
Lotus root can be used in numerous delicious and nutritious dishes, yet it remains underutilized. Illustrative image.
In culinary applications, lotus root can be used in salads, stews with protein-rich foods, porridge, or dried and powdered. Despite being a clean and healthy food, Dr. Vu advises that individuals with diabetes should limit consumption due to its high starch content. Those with stomach issues should also consume it in moderation to avoid bloating and indigestion. While the outer skin is removed, thorough cleaning during preparation is essential, especially for raw dishes, to prevent parasitic infections.
Pumpkin
Unlike young gourds or squash, pumpkins (winter squash) are highly safe and have minimal chemical residues due to their thick, hard outer shell. This protective layer not only shields them from pests but also prevents chemicals from penetrating the flesh. Mature pumpkins are significantly safer than their younger counterparts.
Pumpkins are not only safe but also nutrient-dense. Prof. Dr. Nguyen Trong Hung (National Institute of Nutrition) highlights that pumpkins are rich in fats, proteins, fiber, vitamin A, and minerals. They also contain high levels of beta-carotene, which the body converts into vitamin A. These nutrients make pumpkins excellent for eye and skin health and suitable for dieters.
Pumpkins have a hard outer shell that protects them from chemicals and pests. Illustrative image.
However, excessive consumption should be avoided, as beta-carotene can accumulate in the liver, causing yellowing of the palms, soles, and nose. Eating too much at once can lead to bloating and digestive issues due to its high fiber content.
“While pumpkins are safe and nutritious, they should be consumed in moderation—2-3 times per week is ideal,” advises Dr. Hung.
When selecting pumpkins, choose those with a bright orange color and firm texture. A fresh stem, 2-3 cm long, with a bit of sap at the cut end, indicates a freshly harvested pumpkin. The skin should be intact, without cracks or bruises, and the pumpkin should feel heavy for its size, signifying quality.
For storage, select pumpkins with stems intact for longer shelf life. When buying pre-cut pumpkin pieces, opt for those with vibrant orange or yellow flesh and a dense texture, as these are typically the best quality.
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