Although there is some evidence that bodybuilders take more vitamins, minerals and antioxidants than normal people need, they can prevent sports tissue damage, but it cannot be understood that they can improve their sports ability. These all require dietary intake to achieve the best results. Therefore, regarding the most suitable intake of vitamins, minerals and antioxidants for bodybuilders, the most sensible suggestion should be to eat various nutritious foods. For example, follow the vegetable rainbow card to guide your daily vegetable intake.

Eating less vegetables can easily lead to insufficient intake of nutrients such as vitamin A, vitamin C, B2, nicotinic acid, folic acid, magnesium, potassium, calcium and dietary fiber. In severe cases, it may increase the risk of constipation, anemia, overweight, obesity, cardiovascular and cerebrovascular diseases, diabetes, osteoporosis, cataracts, and even cancer, and lead to decreased immunity.

Pay attention to eating vegetables

1. It is recommended that everyone eat at least 500 grams of vegetables every day.

2. Choose fresh seasonal vegetables.

3. Choose as many kinds of vegetables as possible.

4. Dark vegetables should account for more than half of the total vegetables, such as tomatoes, spinach, rape, broccoli, green peppers, purple cabbage, carrots and purple onions, among which green vegetables should account for more than half of the total vegetables.

5. Appropriately increase cruciferous vegetables (cabbage, cauliflower, cabbage), bacteria and algae food.

6. Stay away from pickles or pickles.

7. When eating starch-rich vegetables such as potatoes, lotus roots and yams, the intake of staple foods should be reduced accordingly to avoid excess energy.

The nutritional value of dark vegetables is generally better than that of light vegetables. Dark vegetables refer to dark green, red, yellow (orange) and purple (including blue and black) vegetables. Dark vegetables are rich in beta carotene, which is the main source of vitamin A for China residents. Dark vegetables also contain many other pigments, such as chlorophyll, lutein, lycopene, anthocyanins and other aromatic substances. They give vegetables special and rich color and fragrance, promote appetite, and show some special physiological activities. So dark vegetables account for more than half of the total vegetables!

Dark vegetables refer to dark green, red, yellow (orange) and purple (including blue and black) vegetables. Compared with light-colored vegetables, dark-colored vegetables contain more nutrients such as carotene and vitamin C, which is the main source of vitamin A for China residents. There are many phytochemicals such as chlorophyll, lutein, lycopene and anthocyanin, which play a beneficial role in preventing oxidation and chronic diseases such as cardiovascular disease and cancer.

Dark green vegetables: spinach, rape, cool vegetables, celery leaves, spinach, lettuce leaves, mustard greens, broccoli, watercress, shallots, chrysanthemum morifolium, radish seedlings, peas, etc.