It's hard to distinguish clean vegetables with the naked eye, experts give good tips for housewives

It is difficult to distinguish clean vegetables or not with the naked eye.

Dr. Tu Ngu - General Secretary of the Vietnam Nutrition Association, shared that it is very difficult to distinguish between clean and unclean vegetables with the naked eye.

In the past, people often thought that if they went to the market and saw any vegetable that had worms in it, that vegetable was clean. However, this is not correct.

According to Dr. Tu Ngu, clean vegetables are those grown and cared for in places where the soil, water, and climate are not polluted. Vegetables must be grown and harvested in the right season and cultivated according to the correct process. In addition, vegetables must be free of bacteria, parasites, free of sand and dirt when harvested, and free of chemicals or preservatives.

“In my opinion, to have truly clean vegetables, the vegetables will not be grown using any chemicals, even the fertilizer for the vegetables must be organic. Another extremely important criterion is that the vegetables must be grown according to the right season or, to put it more simply, in the right season…”, the Doctor said.

Sharing about how to choose safe vegetables for health, Dr. Tu Ngu said that he often chooses vegetables according to 4 criteria.

First, always prioritize choosing in-season vegetables. In-season vegetables will at least limit the use of pesticides.

Second, when choosing seasonal vegetables, we will prioritize choosing vegetables that are less likely to use pesticides (for example, vegetables that grow wild rather than cultivated). Experts say that for leafy vegetables, to be safe, in addition to choosing the right type in season, you should buy bunches of small tops that look a bit hard but are crispy and delicious. For green vegetables, especially off-season vegetables, you should not use them. In addition, before cooking, you should wash the vegetables several times under clean running water, then soak them in clean water so that any residual substances in the vegetables, if any, will be washed away or released into the water.

Third, prioritize eating roots and fruits. There are many types of vegetables, for example, leafy vegetables include mustard greens, water spinach, lettuce, celery, etc.; Root vegetables include carrots, radishes, kohlrabi, jicama, etc.; Fruits and vegetables include tomatoes, eggplants, eggplants, cucumbers, etc.; Spices include onions, garlic, Vietnamese coriander, coriander, etc. “We should prioritize eating roots and fruits because I feel they are safer than leafy vegetables. At least I can peel the roots and fruits,” the doctor advised.

Fourth, when eating leafy vegetables, we should follow the principle of mixed eating. “Each of my meals has at least 5 types of vegetables. I will eat less vegetables that I think will use a lot of pesticides, such as cabbage,” the doctor shared.

Dr. Tu Ngu also shared another difficulty: when we go to the market and prepare food ourselves, we can control food safety to some extent. However, when eating out, it is more difficult to control the quality of vegetables. Therefore, Dr. Tu Ngu advised his children and grandchildren to limit leafy vegetables when eating at school/work and prioritize eating root vegetables. When we come home in the evening, we will eat leafy vegetables instead.

Dr. Tu Ngu believes that to have clean vegetables, there needs to be cooperation between scientists, farmers, and consumers. In particular, farmers' awareness of cultivation needs to change according to safe cultivation thinking. For management levels, there needs to be regular monitoring and strict punishment. For consumers, we must always be wise when choosing and using.

Dr. Tu Ngu also informed that leafy vegetables do not have many substances that generate energy for the body but are indispensable in every meal. Specifically, vegetables provide many biologically active substances, especially alkaline minerals, vitamins, pectin (a fiber) and organic acids that other foods do not have.

In addition, vegetables also provide a lot of cellulose (soluble fiber). Some leafy vegetables used as spices such as coriander, herbs, onions, garlic... contain essential oils and many active ingredients that are good for health.

Green vegetables contain lots of vitamin C, vitamin K, folate. Citrus fruits (oranges, tangerines, grapefruits), colorful fruits and vegetables are rich in vitamin C, beta-carotene and flavonoids - proven to reduce oxidation, strengthen the body's resistance, and prevent disease. Vegetables and fruits are also rich in fiber, which protects the digestive system, increases blood vessel strength and reduces cholesterol.

Consumers should also pay attention to see if they are eating enough vegetables. According to Dr. Tu Ngu, whether you are eating enough fiber or not, you can tell based on your stool (color, shape). If you have difficulty defecating, it shows that you are lacking fiber.

“Not enough fiber causes stool to be retained in the colon, increasing the risk of reabsorbing toxins that are not beneficial to the body. Some people often have headaches and fatigue when asked about constipation. Fiber has the role of eliminating waste and toxins from the body,” said this doctor.

In addition, not eating enough vegetables will lead to a series of other health problems, increasing the risk of overweight and obesity, increasing the risk of metabolic disorders...

According to Vietnamnet