Green vegetables are an essential part of a daily diet, and there are numerous ways to include them in your meals, such as eating them raw, boiled, stir-fried, or in soups. Many people prefer raw vegetables as they retain the fresh and original flavor of the produce. Some also believe that eating vegetables raw preserves all the nutrients that are beneficial to the body. However, this is not entirely accurate. Consuming raw vegetables can increase the risk of contracting dangerous parasitic infections, such as liver flukes.
Vegetables to Avoid Eating Raw
According to vtcnews, Dr. Nguyen Hong Hanh from the Vietnam Academy of Agricultural Sciences, water-grown vegetables like water spinach, celery, watercress, Chinese water dropwort, and rice paddy herb are at high risk of parasitic infections, especially large liver flukes.
Water environments are ideal for fluke larvae and cysts to attach themselves to the vegetable stems. Consuming raw or undercooked vegetables increases the likelihood of fluke infections.
Among parasitic infections, the large liver fluke Fasciola hepatica is extremely dangerous. It can cause damage to the liver and digestive system. In nature, fluke larvae often attach themselves to aquatic plants or parasitize aquatic animals. If vegetables are not properly cooked, people may unknowingly ingest this type of fluke.
Blanching vegetables in hot water may not always be sufficient to eliminate these parasitic larvae.
Safe Ways to Consume Vegetables
While eating raw vegetables can preserve their nutrients, the origin of the produce, the washing process, and the presence of harmful substances and parasites can pose health risks.
Many people mistakenly believe that rinsing vegetables under running water is sufficient. However, fluke larvae are often microscopic and difficult to observe with the naked eye. They also cling tightly to the crevices of leaves, so washing may not be as effective as one might think.
To ensure safety, it is advisable to thoroughly cook water-grown vegetables. Boiling these vegetables at 100°C for 3-5 minutes can help eradicate parasitic infections like liver flukes.
Additionally, it is recommended to purchase vegetables from reputable sources and avoid buying produce from polluted areas. When preparing vegetables, remove wilted parts and old stems. Rinse the vegetables multiple times with clean water. Soaking them in a dilute salt solution can enhance disinfection (but be aware that saltwater does not remove pesticide residues, so it should not be relied upon or used with overly salty water).
Growing your own vegetables at home is also a safe way to ensure a clean and healthy supply for your family.
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“Eating raw vegetables is a great way to retain their precious vitamins, minerals, and enzymes. It is important to know the best practices for consuming these vegetables to maximize their health benefits effectively.”
