Vegetables should be eaten raw whenever possible to preserve their nutrients.Nutritionist An Jianhua from the Nutrition Research Center of Beijing Normal University introduced six types of vegetables that are suitable for eating raw.

“Cold dishesThe more natural, the better; try not to blanch them if possible."An said that vitamins are water-soluble substances, and blanching can easily cause vitamin loss," he stated.

She reminded people that eating raw vegetables in summer is prone to bacterial proliferation and may lead to intestinal diseases. Therefore, they must ensure hygiene by washing thoroughly before consumption.Garlicandvinegar have antibacterial properties. Adding vinegar and garlic to cold dishes can enhance flavor while also having a disinfectant effect. However, those with excessive gastric acid secretion should avoid adding them.

1,Cucumber

is rich in vitamin C, B vitamins, and various trace minerals. Its nutritional content is abundant, making it suitable for raw consumption which offers a crisp texture.From a nutritional perspective, the skin of cucumbers contains many nutrients that should be retained when eaten raw.To prevent harm from pesticide residues, cucumber skins should first be soaked in salt water for 15 to 20 minutes before washing and eating. Do not cut off the head or stem; keep the cucumber intact to avoid nutrient loss during soaking.Cucumbers should be prepared and consumed immediately after making cold dishes to prevent vitamin loss from prolonged storage.2,

Tomatois rich in vitamin A, which is beneficial for eye protection and skin repair after sun exposure.

It is better not to add sugar when making cold tomato salad as sweet flavors may affect appetite.Obese individuals, diabetic patients, and those with high blood pressure should avoid eating sugary cold tomatoes known as "Snowy Flame Mountain."3,Celeryis rich in dietary fiber, potassium, vitamin B2 (also called niacin), and other components.

During hot summer months, people are prone to heatstroke leading to constipation.Additionally, when it is hot, people lose more water, causing imbalances in sodium and potassium levels.

Celery helps with bowel movements and regulating the balance of sodium and potassium.Vitamin B2 affects skin health, the nervous system, and appetite. A deficiency can lead to fatigue, weakness, and oral ulcers.The leaves of celery contain more nutrients than the stems; discarding them would be a waste. They can be blanched before being used in cold dishes.4,Chinese Cabbageis high in dietary fiber and vitamin A. It is beneficial for eye protection and skin care during the summer.

Do not consume old Chinese cabbage with significant nutrient loss.People with digestive ulcers should avoid eating raw Chinese cabbage to prevent irritation of the gastrointestinal tract.5,

Eggplantcontains more selenium than other vegetables.Slice fresh round eggplants, peel them if necessary, and add salt and sesame oil for a cold dish.

Selenium has antioxidant properties that maintain normal cellular functions in the body, enhance immunity, and have disease-preventing and anti-aging effects. It can also play a role in cancer prevention through metabolism within the body.Eggplant

Marrow eggplants contain more selenium than other vegetables.Slice fresh round eggplants, remove the skin, cut into strips, add an appropriate amount of salt and sesame oil for a cold dish.Selenium has antioxidant effects, maintaining normal cellular function in the human body, enhancing immune capabilities, and having preventive and anti-aging effects. Through metabolic processes within the body, it can also exert anticancer effects.