Vegetables are often hailed as the cornerstone of a healthy diet—rich in fiber, vitamins, and antioxidants. But while most are safe and nutritious, health experts are warning that some vegetables can actually pose a risk if eaten raw, due to naturally occurring toxins and compounds that are harmful to the body.

Here’s what you need to know before tossing every vegetable into a raw salad.

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1. Kidney Beans (Raw or Undercooked)

Kidney beans contain phytohemagglutinin, a natural toxin that can cause nausea, vomiting, and diarrhea—even in small amounts. Raw or improperly cooked beans are particularly dangerous.

✅ Safe tip: Always soak and thoroughly boil kidney beans before eating.

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2. Cassava (Raw)

Cassava contains cyanogenic glycosides, which can release cyanide when eaten raw. Consuming raw cassava can lead to cyanide poisoning, especially in large amounts.

✅ Safe tip: Peel, soak, and cook cassava thoroughly before consumption.

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3. Eggplant (Raw)

Eggplant contains solanine, a compound also found in raw potatoes that can be toxic in high amounts. While small portions may not be harmful, large quantities of raw eggplant can cause digestive discomfort.

✅ Safe tip: Cook eggplant before eating to reduce solanine levels.

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4. Potatoes (Raw or Sprouted)

Raw potatoes, especially those that are green or sprouting, have high levels of solanine, which can lead to symptoms like nausea, cramps, and neurological issues.

✅ Safe tip: Always cook potatoes, and avoid eating any that have turned green or sprouted.

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5. Mushrooms (Certain Wild Varieties)

Many edible mushrooms are safe raw, but some wild varieties can be deadly even in small amounts if not properly identified and cooked.

✅ Safe tip: Only eat mushrooms from reliable sources and cook them if advised.