Vitamin b1.03mg, vitamin b 20.08mg, nicotinic acid 0.6mg, vitamin c 40mg, calcium 56mg, phosphorus 32mg, iron1.2mg, potassium 346mg, sodium 66mg, magnesium 23.4mg and chlorine1.20mg.
The functions of green vegetables are:
1. Provide nutrition and keep fit.
Green vegetables are one of the vegetables with the richest vitamins and minerals. If an adult eats 500g of green vegetables every day, he can meet the needs of vitamins, carotene, calcium, iron, etc., which provides material conditions for ensuring the physiological needs of the body and helps to enhance the immunity of the body.
2. Keep blood vessels elastic.
Green vegetables contain a lot of crude fiber, which can prevent the formation of plasma cholesterol and promote the excretion of cholic acid, a metabolite of cholesterol, thus reducing the formation of atherosclerosis and maintaining vascular elasticity.
3. Moisturize skin and delay aging.
Vegetables contain a lot of carotene (more than beans 1 times, more than tomatoes and melons 4 times) and vitamin C. After entering the human body, it can promote the metabolism of skin cells, prevent rough skin and pigmentation, and make the skin smooth. Delay aging.
4. Anti-cancer.
Vitamin C contained in vegetables can form "hyaluronic acid inhibitor" in the body, which has anti-cancer effect and can make cancer cells lose vitality. In addition, the crude fiber contained in vegetables can promote the peristalsis of the large intestine, increase the excretion of endotoxin in the large intestine, and achieve the purpose of preventing cancer.
Extended data:
The calcium supplement of vegetables is higher than that of milk.
In fact, calcium can be supplemented by eating some green leafy vegetables every day, among which green vegetables have the highest calcium supplement, which is better than milk. If calculated according to the nutritional density, the calcium supplement benefit of milk is lower than that of green vegetables.
After a long time calculation, the energy of 100 g whole milk is about 54 kcal, and the calcium content is 104 mg. The energy content of100g rape is about 15 kcal, but the calcium content is as high as 153 mg. Then, according to the calcium nutrient density, whole milk is 104/54= 1.9, while small rape is153/15 =10.2, which is obviously much higher.
At the same time, the potassium content in 100g milk is 109mg, and the magnesium content is 1 1mg. 100 g of rape contains 157 mg of potassium and 27 mg of magnesium, both slightly higher than milk.
Magnesium itself is one of the components of bones, and sufficient potassium and magnesium are beneficial to reduce the loss of urinary calcium. Therefore, a food can supply a lot of potassium, calcium and magnesium at the same time, which is undoubtedly an ideal bone-strengthening food. Moreover, green leafy vegetables are also rich in vitamin K, which can help calcium deposit into bones.
Therefore, according to the same consumption, green leafy vegetables contain more bone-building minerals than milk. The content of oxalic acid in Chinese cabbage, rape, kale and other vegetables is low, which has little effect on the absorption and utilization of calcium. As long as there is enough sunshine and enough vitamin D, the nutritional value of calcium can be fully exerted.
References:
Baidu encyclopedia-green vegetables