What are the fruits and vegetables that are good for you?

1. Vegetables and fruits rich in provitamin A: Vegetables and fruits rarely contain vitamin A, but contain carotene, which will be converted into vitamin A by metabolism in the body, so these fruits and vegetables are said to be rich in provitamin A, such as carrots, spinach, green peppers, mangoes, cantaloupes and grapefruit.

2. Vegetables and fruits rich in vitamin B: Vegetables rich in vitamin B include carrots, mushrooms, seaweed, celery and eggplant. Fruits rich in vitamin B include apples, bananas, oranges, grapefruit and oranges.

3. Vegetables and fruits rich in vitamin C: Vegetables rich in vitamin C include green peppers, tomatoes, cucumbers, broccoli, etc. Fruits rich in vitamin C include jujube, pear, kiwi fruit and grapefruit.

4. Vegetables and fruits rich in vitamin E: Vegetables rich in vitamin E contain most green vegetables; Fruits rich in vitamin E include lemon, mulberry and jujube.

First, the classification of vegetables

1, leafy vegetables: including Chinese cabbage, spinach, rape, cabbage, amaranth, leek, celery and Artemisia, mainly providing carotene, vitamins C and B2. Among them, rape, amaranth, potherb mustard, shepherd's purse and spinach are rich in carotene and vitamin C, and inorganic salts, especially iron, are not only rich in content, but also have good absorption and utilization rate, so these foods are very important to prevent anemia. 2. Rhizomes: including radish, potato, lotus root, sweet potato, yam, yam and taro. The starch content in lotus root and sweet potato is high, about 15 ~ 30%, and sweet potato is the highest. Carrots contain high carotene, which can reach 4.07 mg per100g. Protein and fat content are generally low, while protein content in potatoes and taro is relatively high, about 2%. Rhizome also contains inorganic salts such as calcium, phosphorus and iron, but the content is not much. 3. Melons and solanaceous fruits: including wax gourd, pumpkin, zucchini, loofah, cucumber, eggplant, tomato and pepper. This nutrient content is low. But peppers are rich in vitamin C and carotene. The vitamin C content per catty of persimmon is equivalent to 2 catty of banana or 2 catty of half apple or 3 catty of pear. Because tomatoes themselves contain organic acids, they can protect vitamin C from being destroyed. 4. Fresh beans: including edamame, pea, broad bean, lentil, broken mung bean, etc. Compared with other vegetables, fresh beans are rich in protein, carbohydrates, vitamins and inorganic salts. The iron in fresh beans is easy to digest and absorb, and the quality of protein is good.

Classification of fruits:

Fruit can be divided into fresh fruit and dried fruit. There are many kinds of the former, including apples, oranges, peaches, pears, apricots, grapes and bananas. The latter is dried fruit made of fresh fruits, such as raisins, dried apricots, candied dates and dried persimmons. Nutritional characteristics of vegetables: Vegetables are an important source of vitamin C, carotene and vitamin B2, especially the content of vitamin C is extremely rich. Vegetables account for a large proportion in the diet, so they are extremely important. Generally speaking, these vitamins are the most abundant in all kinds of fresh green leafy vegetables, but relatively less in melons and eggplant fruits. In green leafy vegetables, except vitamin C, the contents of other vitamins are higher in leaves than roots, young leaves than dead leaves, and dark leaves than bright leaves. Therefore, when choosing vegetables, we should pay attention to choosing fresh and dark vegetables. Vegetables are also an important source of inorganic salts, especially potassium, sodium, calcium and magnesium. Their final metabolites in the body are alkaline, so they are called "alkaline foods". Foods rich in protein, such as grain, beans, meat, fish and eggs, are called "acidic foods" because of their high sulfur and phosphorus content, and the final products after transformation in the body are mostly acidic. A certain proportion of acidic and alkaline foods must be maintained in the human diet, which is conducive to maintaining acid-base balance. So eating vegetables and fruits plays an important role in the acid-base balance of vitamins. Some vegetables, such as spinach, cowhide, water spinach, onion, etc., are easy to form calcium oxalate with calcium, which is difficult to be absorbed by the human body and is not conducive to the absorption and utilization of calcium. Therefore, patients who need calcium supplement should pay attention to choosing vegetables such as potherb, rape and kale, which are high in calcium and easy to be used by the body. Vegetables also contain more cellulose, hemicellulose, lignin and pectin. These substances can not be hydrolyzed by human digestive enzymes, but can promote intestinal peristalsis and facilitate fecal excretion.

I hope I can help you. I wish you all the best and good health. [happy]