This commonly eaten vegetable actually causes cancer? Doctors recommend eating it this way

But some people always say

"Don't eat bracken, it causes cancer"

Is this true or false?

Let Dr. Yuanyuan explain it clearly.

Does bracken cause cancer?

Conclusion first: There is insufficient evidence that bracken causes cancer, so bracken can be eaten in moderation.

The legendary claim that bracken causes cancer mainly comes from the fact that the World Health Organization's International Agency for Research on Cancer classifies bracken as a Class 2B carcinogen and the prototaxol in bracken as a Class 3 carcinogen.

When many people heard this, they thought that since the World Health Organization has listed bracken as a carcinogen, it seems that bracken really cannot be eaten.

In fact, Class 2B carcinogens mean: there is insufficient evidence that the substance is carcinogenic to humans, but there is sufficient evidence that the substance is carcinogenic to animals. Class 3 carcinogens mean: there is insufficient evidence to show that the substance is carcinogenic to humans and animals.

Moreover, the carcinogenicity of bracken is based on experiments conducted on mice, and the mice in the experiments had a lifespan of 7 months. This means that humans would have to eat bracken continuously for 20 to 30 years before they would have a high risk of cancer, which is obviously difficult to do.

Why is it recommended to blanch bracken before eating?

It is recommended to blanch bracken before cooking, mainly to remove its bitter taste and potentially harmful substances.

Bracken secretes a bitter substance during its growth process to prevent insect pests, which causes the bracken to have a bitter taste. Blanching can effectively remove these unpleasant tastes.

In addition, bracken also contains substances such as oxalic acid and protopteroside, which may be harmful to human health if not processed. During the blanching process, these harmful substances can be dissolved in water, thereby reducing their potential risks to the human body.

What other vegetables are recommended to be blanched before eating?

1. Vegetables rich in oxalic acid:

Vegetables such as spinach, water spinach, celery, amaranth, and purslane all have relatively high oxalic acid content.

Excessive intake of oxalic acid in the daily diet can form insoluble substances with calcium before absorption, hindering the absorption of calcium. After absorption, it can form insoluble oxalates with calcium and other substances in the body, increasing the risk of stones.

Fortunately, oxalic acid is easily soluble in water, and blanching in hot water can remove most of the oxalic acid. However, stir-frying in oil is not very effective in removing oxalic acid from vegetables.

2. Poisonous vegetables

Some vegetables contain toxins naturally, and if they are not blanched or eaten raw, they may cause food poisoning.

A component in fresh daylily can cause nausea, vomiting, dry mouth and diarrhea when consumed.

As for what this ingredient is, it is still unclear. In the past, people thought it was colchicine, but the latest research has put forward a different view on the "toxic ingredient" in daylily, believing that daylily does not contain colchicine, but contains a co-elution component of multiple compounds, which is easily soluble in water and can be decomposed by steaming and blanching. It can be safely eaten after boiling water for 3 to 5 minutes.

3. Vegetables with high nitrite content

When it comes to "nitrite", many people will think of "carcinogenic". In fact, nitrite itself is not carcinogenic, but after we eat it, it will produce nitrosamines in the environment of gastric acid. Nitrosamines are carcinogens, and excessive intake will increase health risks.

The nitrite content in Chinese toon is relatively high, and blanching can reduce the nitrite content in vegetables.

4. Vegetables that may be contaminated by parasites

Aquatic plants are likely to be contaminated by parasites. For example, the water chestnuts, lotus roots, and water caltrops that we often eat should not be used directly to make cold dishes. They are likely to be infected with ginger worms, which can cause mild symptoms such as abdominal pain, diarrhea, nausea and fever. In severe cases, it can cause intestinal obstruction and even death.

Thorough heating after blanching can ensure food safety.

5. Vegetables that are difficult to clean

Some vegetables have uneven surfaces and many pits and holes, which can easily hide dirt and pesticide residues. For example, broccoli, cauliflower, and fungus are not easy to clean, and there may be dirt and insect eggs in the gaps.

However, broccoli is relatively rich in vitamin C among vegetables. Don’t blanch it for too long to avoid the complete loss of vitamin C. Generally, blanching it for 1 to 2 minutes is sufficient.

How to blanch water correctly?

Some people think that blanching is just about boiling water and then adding ingredients to cook for a while. In fact, it is not the case. Mastering the correct method of blanching is more beneficial to health!

1. Put vegetables in hot water

Vegetables need to wait until the water boils before being put into the pot. Although cold blanching has a higher oxalic acid removal rate than hot blanching, cold blanching will cause the physical structure of vegetables to be destroyed as much as possible, resulting in a greater loss of nutrients.

2. The amount of water should be sufficient

It is best if the water can cover the ingredients. This will ensure that after the ingredients are added, the water in the pot can boil again in a short time, shortening the cooking time and reducing nutrient loss.

3. The blanching time of different ingredients is different

For most leafy vegetables, blanching only requires 1 minute. It is also recommended to blanch them before cutting them. After blanching, immediately place them in cold water to cool them down and drain them. Do not squeeze them excessively to avoid nutrient loss.

Water chestnuts and lotus roots should be blanched in boiling water for more than 1 minute. Broccoli, cauliflower, and fungus can be blanched for 1 to 2 minutes.

It is recommended to blanch fresh daylily for 3 to 5 minutes.

4. If you want to keep the color of vegetables, you can add a few drops of cooking oil when blanching.

5. Do not reuse the water used for blanching vegetables

Oxalic acid is soluble in water. The longer the blanching time, the higher the oxalic acid content in the soup.

Doctor Yuanyuan's Warm Reminder

If you don't know whether the vegetables you want to eat need to be blanched, just boil them. Drain the water from the vegetables after they are out of the pot, add some steamed fish soy sauce or light soy sauce, and drizzle with sesame oil or linseed oil, and you have a delicious dish!

Boiling is a low-temperature cooking method. Compared with stir-frying, frying and deep-frying, it can retain more nutrients and avoid the production of harmful substances. It is highly recommended!