5 vegetables you should never eat raw — they may hide worm nests that turn into parasites in your stomach

1. Watercress

Risk: Liver flukes and parasites

Watercress grows in slow-moving water, an environment where parasites thrive. It has been linked to liver fluke infections, especially in regions where livestock share water sources.

✔ Safe option:
Always cook watercress thoroughly or source it from certified, controlled farms.

2. Cabbage

Risk: Parasitic eggs and bacteria

Raw cabbage can hide tiny insects or parasite eggs between its tightly packed leaves. It may also carry harmful bacteria like E. coli if grown in contaminated soil.

✔ Safe option:
Wash leaf by leaf and cook before eating. Fermentation (like sauerkraut) also reduces risk.

3. Spinach

Risk: Parasites and bacteria from soil

Spinach grows close to the ground and easily collects dirt, which may contain parasite eggs or bacteria such as Salmonella and Listeria.

✔ Safe option:
Blanch or sauté spinach, especially for children, pregnant women, or people with weak immune systems.

4. Lettuce

Risk: Intestinal parasites and bacteria

Lettuce is frequently linked to foodborne illness outbreaks. Its layered leaves trap contaminants, and raw lettuce is difficult to fully disinfect with water alone.

✔ Safe option:
Soak in salt water or vinegar, rinse thoroughly, and cook when possible.

5. Sprouts (Alfalfa, Bean, Radish)

Risk: Bacteria growth before harvest

Sprouts are grown in warm, moist environments—perfect conditions for bacteria and parasites to multiply before they even reach your kitchen.

✔ Safe option:
Avoid eating sprouts raw. Light cooking kills most harmful organisms.