1, spinach: 1 cup (experimental cup) The contents of vitamin K and lutein in spinach far exceed the dietary reference intake, and also contain vitamin A, folic acid, manganese, magnesium, calcium and iron, as well as flavonoids and carotenoids.

2. Radish tassels: The contents of vitamin K and lutein in 2/3 cups of radish tassels meet the recommended daily intake proposed by the American Academy of Sciences. And vitamin C reaches more than 75% of the recommended intake.

3. Lettuce: 1.5 cups of cooked lettuce (lettuce) contains vitamin A that reaches the dietary reference intake. It is understood that vitamin A is very important for keeping teeth and skin healthy.

4. Pumpkin: Pumpkin skin is rich in carotene, vitamin C, vitamin K and cellulose, and the carotene content of pumpkin heart is five times that of pulp.

5. Mustard: The content of lutein and vitamin K in mustard is extremely high, and it is also rich in vitamin A, vitamin B, vitamin C, vitamin D, carotene and dietary fiber.

Extended data:

Precautions for eating vegetables every day:

Pay attention to the balance between daily diet and vegetables. Green vegetables should account for half of the total consumption of vegetables, that is to say, if there are two kinds of vegetables on the table, it is best to have a dark green vegetable, such as rape and spinach. The other half should be all kinds of light-colored vegetables, such as cabbage and wax gourd.

Change vegetable varieties every day and try to eat more vegetables in a week. Many people have a preference for vegetables, and they always stare at one or two kinds they like, and the others are not seen once a year, which is very unhealthy. Even if these vegetables you like to eat are high in nutrients, it is difficult to ensure comprehensive nutrition, which will definitely lead to nutritional deficiency in the long run.

Every vegetable has its own advantages, and it is impossible for one vegetable to replace the benefits of many vegetables.

People's Daily Online-Pay attention to these five kinds of vegetables when eating vegetables in winter.