Among them, 4 1 variety of fruits and vegetables was awarded the reputation of "strong food" because it contained more than 10% or 17 kinds of key nutrients per 100 kcal. The top ten most nutritious vegetables are as follows:
First place: Douban
Also called watercress and watercress, they are common in southern China such as Guangdong and Guangxi, and can be eaten all year round, especially from early winter to late spring. British research has confirmed that watercress is rich in antioxidants and can kill free radicals. Eating before exercise can enhance the fitness effect.
Second place: green vegetables
Belonging to Cruciferae, it is rich in vitamin B 1, vitamin B2, vitamin C, dietary fiber and minerals such as calcium, phosphorus and iron, and has the functions of enhancing immunity and detoxifying. It is worth noting that the nutrients in the outer leaves of Chinese cabbage are much higher than those in Chinese cabbage.
Third place: Beet
Beet root is rich in vitamin C, vitamin K, dietary fiber and polyphenols, which are beneficial to heart health, and can lower blood pressure and blood lipid. However, beetroot has a high sugar content, and eating too much is not good for controlling blood sugar, so it should be moderate.
Fourth place: beef skin vegetables
Cowhide is another variety of beet. Beets pay attention to eating roots, while cowhide pays attention to eating leaves. However, their nutritional characteristics are very similar. Beet leaves contain a lot of dietary fiber, vitamin C, beet red and other antioxidant substances, which can not only reduce inflammation in the body, but also reduce the risk of cancer and heart disease.
Fifth place: spinach
Spinach contains a lot of beta carotene and iron, and it is also an excellent source of vitamin B6, folic acid and potassium. British research has confirmed that spinach is one of the best sources of lutein, which can prevent eye aging. Spinach is rich in antioxidants and vitamin K, which can activate brain function and strengthen bones.
Sixth place: chicory
Chicory is a medicinal and edible plant, and its roots contain inulin and aromatic substances, which can promote the activities of human digestive organs.
Seventh place: Youmaicai
Youmai cuisine is rich in water and low in calories, and contains vitamin C, vitamin B2, carotene, calcium, iron, phosphorus, potassium and other nutrients. It is also a good source of dietary fiber, which can prevent constipation.
Eighth place: celery
Every 100g celery contains 2.2g of protein, 8.5mg of calcium, 6 1mg of phosphorus and 8.5mg of iron, and is rich in carotene and vitamins. The content of protein is 1 times higher than that of common fruits and vegetables, and the iron content is about 20 times that of tomato.
It should be noted that the nutrient content of celery leaves is higher than that of celery stems, the carotene content is 88 times that of stems, and the vitamin B 1 is 17 times that of stems.
Ninth place: Roman lettuce
At present, there are no varieties of Roman lettuce in China, but the nutritional value is similar to that of lettuce. Rich in B vitamins, vitamin C, vitamin E and so on. , and rich in dietary fiber and minerals.
Eating more lettuce is good for human digestive system. Lettuce also contains lettuce element, which has the functions of clearing away heat, diminishing inflammation and hypnosis.
Tenth place: cabbage
This widely admired vegetable has been introduced to China in recent years, but it is still in the cultivation stage and has not been planted in a large area. Rich in vitamins, bioactive substances and minerals, with high nutritional value.
Extended data
I. Nutritional components of different vegetables
1, fruits and vegetables
There are tomatoes, beans, sweet peppers, cucumbers, loofahs, pumpkins and eggplant. Except beans, pumpkins, loofah and eggplant, these vegetables are best eaten raw to avoid the destruction of vitamins during cooking.
Tomatoes contain more lycopene and vitamin C, and beans include lentils, peas and edamame. It has higher protein content and more amino acids than grains.
The contents of calcium, phosphorus, iron, vitamin B 1 and other vegetables are also higher than other vegetables. Pumpkin contains a lot of carotene. Pepper is rich in carotene and vitamin C.
2. Stem and leaf vegetables
There are rape, leek, Chinese cabbage, spinach and so on. , rich in vitamin C and carotene. Spinach contains iron, but it also contains oxalic acid, which will hinder the absorption of calcium and iron in food, so blanch it with boiling water before cooking.
3. Root vegetables
There are radishes, carrots, taro, potatoes, sweet potatoes and so on. Radish contains a lot of vitamin C, carrots contain a lot of carotene, potatoes and taro contain more starch, higher calories and less other nutrients. Root vegetables are rich in crude fiber.
If radish and carrot are cut into thin slices or thin strips and left for 1~2 days, their crude fiber can be increased by about 3 times. Therefore, radish food should be cut and eaten now, and it is not suitable for storage after cutting.
The nutritional components of different parts of the same vegetable are also different. For example, the nutrients in the green part of green onions are much higher than those in the white part. The contents of vitamin A, vitamin B 1 and vitamin C in green onions are less than half of those in green onions.
The dark green leaves of the same celery plant contain more vitamin A and vitamin C than the light green stems and culms. There is also Chinese cabbage. Leaves are more nutritious than stems.
Second, which part of the vegetable can't be eaten?
1, green pepper: pedicle
In order to prevent pests and diseases, most vegetables are sprayed with pesticides, while green peppers are hung up, but they are short. When spraying pesticides, it is often from top to bottom, and a large amount of pesticides will accumulate in the pedicle of green peppers.
2, Chinese cabbage: vegetable help
The side and pedicle of Chinese cabbage can be said to be the places with the most pesticide residues. When spraying, the pesticides sprayed on it will slowly flow to the bottom of the vegetable help along the leaves and stems, so there will often be more pesticides on the vegetable help.
Secondly, because the vegetable help is close to the ground, the probability of pesticide reduction or decomposition caused by wind and sun day and night is relatively small, so the pesticide residue on the vegetable help is stubborn.
3, potatoes: skin
Potato contains solanine (also known as solanine), which is a weakly basic glycoside. This toxic substance is almost completely concentrated in potato skins, especially in potato skins that are green or germinated in the sun. The accumulation of solanine in the body to a certain amount may cause chronic poisoning.
4, beans: two ends and two sides
If it is not removed or cooked, it will easily lead to nausea, vomiting, diarrhea, dizziness and other adverse reactions. Uncooked beans cooked to 80℃ are more toxic, so the best way to eat beans is to pinch off both ends and stew them with high fire. Make sure that the water in the pot is not soaked in beans, and cook for another 30 minutes after the water boils.
5, fresh day lily: root
Fresh day lily is fresh day lily, and colchicine mainly enters the root of day lily. After oxidation, the toxic substance colchicine oxide is produced, which destroys the cell division ability, causes cell death, causes gastrointestinal discomfort, abdominal pain, vomiting, diarrhea and other symptoms similar to acute gastroenteritis, and is easy to be misdiagnosed.
6. Small rape: root
When spraying pesticides, due to the action of gravity, pesticides will flow down the leaves and sides of vegetables and gather in the roots of vegetables.
7. Sweet potato: skin
The anti-cancer components in sweet potato skin are very high, but because it grows underground and the epidermis is in direct contact with the soil, many harmful substances will accumulate in sweet potato skin. Sweet potato is also susceptible to black spot pathogen, which is characterized by brown and dark brown spots on the epidermis.
References:
People's Daily Online-New knowledge of diet: Ten kinds of vegetables are the most nutritious.