Vegetables That Prevent Cardiovascular Disease Are Effective When Eaten ‘This Way’

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How many fruits and vegetables do Koreans eat per day? The recommended intake of fruits and vegetables for the prevention of chronic diseases in Korea is 500g or more per day. However, the consumption of fruits and vegetables among the people aged 6 and over decreased every year, and as of 2020, 26.2% of those who consumed 500g or more.

Also, since most vegetables are cooked in soup, vegetable, stir-fry, etc., they are rarely eaten raw. Although there are exceptions, it is better to eat vegetables raw because nutrients are destroyed or harmful components are generated when heat is applied.

Recently, in Europe, it is recommended to eat a certain amount of vegetables raw, and there are guidelines on intake. Germany, for example, recommends eating 400 g of vegetables per day and eating at least 100 or 200 g of vegetables raw. In Spain, 150g of vegetables is recommended to be eaten as a salad, and in Slovakia, it is recommended to consume 1/3 of the daily intake from raw vegetables and fruits.

What are the health benefits of eating raw vegetables? Researchers from the Nuffield Department of Population Health (NDPH) at the University of Oxford, UK, published the results of a study investigating the association between the incidence of cardiovascular disease and mortality between raw and cooked vegetables.

The researchers received data from Biobank UK from 399,586 people aged 40 to 69 between 2006 and 2010 and followed their fruit and vegetable intake for 12 years. As a result, 18,052 of the subjects experienced cardiovascular diseases such as heart attacks and strokes, and 4406 of them died from cardiovascular diseases.

People who ate more vegetables were 15% less likely to die from cardiovascular disease than those who ate less vegetables. Eating cooked vegetables had no effect on the risk of cardiovascular disease and reduced mortality by 4%. On the other hand, eating raw vegetables reduced the risk of cardiovascular disease by 11% and the risk of death by 15%. The research team analyzed that eating raw vegetables may help prevent cardiovascular disease.

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