Are vegetables better to eat raw or cooked?

 　　Recently, concepts such as raw food diets and homemade enzymes (homemade enzymes) have become popular on the Internet. Many people who like to eat like this advocate eating vegetables raw, believing that this can most effectively ensure the intake of vitamins.； However, more people believe that from a safety and health perspective, vegetables should be cooked and eaten. So, is it better to eat vegetables raw or cooked? Japanese economy news I have written an article for you to analyze the benefits of eating raw and cooked vegetables from different scientific perspectives.

　　The concept of holistic nutrition is to consider food as a whole, rather than thinking numerically in terms of 0 or 1. No matter what cooking method is used, numerical thinking should not be used to measure the nutritional value of raw vegetables and cooked vegetables. The foundation of holistic nutrition is "dialogue with one's own body" and "personal customization". This is because everyone is different. It is not only related to the individual's physical constitution, but also related to the environment and natural genetic factors of the person. It also changes with the changes of seasons and climate. Therefore, it is most important to understand what your body needs and provide the appropriate nutrients, rather than fixating on a certain kind of food or cooking method.

　　For example, for some people, the physical and mental healthy Raw vegetables that have benefits for others may have the opposite effect； Similarly, cooked vegetables that are good for some people's physical and mental health may also have counterproductive effects on other people. Even for the same person, the same food has different effects on him at different times. It is more important to listen to the voice and needs of the body than to hearsay that a certain kind of food is more nutritious or a certain way of eating is more nutritious.

　　Will eating cooked vegetables easily lead to loss of nutrients?

　　Depending on the cooking method, the vitamins and minerals in vegetables will be more or less destroyed and lost. In particular, the B vitamins and vitamin C, represented by water-soluble vitamins, are the most easily dissolved into water, and vitamin C is also the most easily lost during the cooking process.

　　However, cooking does not cause all nutrients in vegetables to be lost. Depending on the cooking method, 40%-80% will generally remain. In addition, cooking will destroy the cell walls in vegetable cells, making cooked vegetables more easily digested and absorbed by the body than eating them raw. In addition, people can also eliminate some harmful substances to the human body through cooking. At the same time, fat-soluble vitamins such as vitamins A, D, E, K, etc., are better absorbed when taken together with fat, and are not easily lost during cooking.

　　From another perspective, if raw vegetables are fully chewed, the cell walls in the vegetable cells can be easily chewed. As long as the chewing ability and absorption ability are normal, they can be digested and absorbed normally just like eating cooked vegetables. In other words, from the perspective of nutrients in vegetables, they will be lost when cooked or not cooked. No one is better than the other.

　　Can eating raw vegetables retain active enzymes in the body?

　　As the term "enzyme", which is what we call "enzyme", becomes increasingly popular, there is a saying on the Internet that when food is eaten raw, the food enzymes in the food can enter the human body in an active state, help food digestion, reduce the production of digestive enzymes in the body, and reduce the burden on the digestive organs, which is beneficial to human health. But in fact, the enzymes contained in food are useless for human digestion, because the food enzymes themselves are also digested and broken down by the digestive enzymes in the human body.

　　“There is actually no scientific basis for the statement that the less digestive enzymes are secreted, the lighter the burden on the digestive organs and the better for human health. Our bodies are made up of the nutrients we need. Eating raw vegetables will not reduce the digestive enzymes they should secrete. On the contrary, chewing raw vegetables well can effectively stimulate the secretion of digestive enzymes, prevent indigestion, and create a good digestive environment in the body. In other words, although the enzymes in food are destroyed during the cooking process, they are also destroyed in the digestive tract after entering the human body. Whether eaten raw or cooked, these digestive enzymes cannot reach the intestines, let alone help the body's digestion and absorption.

　　Can eating raw vegetables help detoxify?

　　It is said that raw vegetables are more helpful in expelling toxins from the body than cooked vegetables, but at the same time, raw vegetables will also deprive the body of heat energy. This is why raw vegetables are usually eaten in the hot summer, but not in cold seasons such as autumn and winter.

　　Vegetables have their own ripening seasons, and eating them in season is a behavior that complies with the laws of nature. As long as you eat vegetables normally and in compliance with the laws of nature, whether they are eaten raw or cooked, they can be beneficial to your health. In addition to making your behavior conform to the laws of nature, you only need to refer to your own body needs for the rest. Eating raw vegetables is more detoxifying than eating cooked vegetables. In fact, there is no scientific reason.

　　99 nutritionists warmly remind you to pay attention to the unity of nutrition, health and hygiene when eating raw vegetables, and to wash them thoroughly. When eating vegetables cold, add vinegar, garlic and minced ginger, which can both season and sterilize.