Nutritional density is a concept highly praised by nutritionists in recent years, which refers to the concentration of nutrients that can be provided by food per unit calorie. The higher the nutritional density, the higher the nutritional value of food. Recently, a professional organization has evaluated and ranked the nutritional density of various fruits and vegetables. Let's look at the most popular food.

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.

Taboo: Deficiency of spleen and stomach, deficiency of lung and kidney, loose stool and pregnant women are not suitable for eating. Very suitable for people with hot cough, not for people with cold cough.

Precautions:

1. Be sure to put watercress when boiling water, otherwise watercress will become bitter. 2. Wash watercress, because there are some algae in the place where watercress is planted, so be sure to wash it before eating.

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. Cabbage is rich in crude fiber, which can not only moisten intestines and detoxify, but also promote gastrointestinal peristalsis, promote defecation and help digestion.

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. Beet root is very helpful to the liver, so it is very helpful to people who often drink, smoke, have indigestion and anemia. Almost everyone is suitable for eating, but people who often have diarrhea may not be suitable for eating too much.

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.

Cowhide leaves are also rich in reducing sugar, crude protein, cellulose, vitamin C, potassium, calcium, iron and other trace elements, which have the effects of clearing away heat and toxic materials, removing blood stasis and stopping bleeding, but it is not advisable to eat more, otherwise it is easy to catch cold and get wet.

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. Studies have 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. Chicory leaves are tender, juicy and nutritious, with a crude protein content of 22.87% at leaf stage and 14.73% at initial flowering stage, with an average of 17%. The initial flowering stage contains 2. 1% crude fat and 30.6% crude fiber. Chicory is rich in amino acids, the content of 9 essential amino acids in leaf stage is higher than that in alfalfa powder, and it is rich in vitamins, carotene and calcium.

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. But also a good source of dietary fiber, which can prevent constipation.

Compared with lettuce, oilseed lettuce has a higher protein content of 40%, a higher carotene content of 1.4 times, a higher calcium content of 1 times and a higher iron content of 33%. Youmai vegetable is a kind of green leafy vegetable, which contains more vitamins, calcium and iron, and the contents of vitamin A, vitamin B and vitamin C are not low, so it is called the top grade of "lettuce".

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.

Kale contains a lot of vitamins A, C, B2 and many minerals, especially calcium, iron and potassium. Among them, the content of vitamin C is very high, reaching 153.6 ~ 220 mg per 100 g young leaves, which is comparable to broccoli in Chinese cabbage. Its calorie is only 209 joules, which is an ideal food for body building and weight loss.

Expert comments:

"Nutritional density" is an important index to evaluate the nutritional value of food. The concept of "nutrition density" has been widely praised by nutrition experts. Simply put, it is a fraction, the molecule is the content of nutrients, and the denominator is the calorie per unit of food. If people are familiar with this concept and follow it to choose food, they can supplement the nutrients needed by the body, avoid obesity and prevent chronic diseases on the premise of controlling calories.

The nutritional value of green leafy vegetables is immeasurable. Looking at the top ten vegetables, all are green leafy vegetables. It can be said that the greener and darker the vegetables, the higher the nutritional density and the better the nutritional value. The Dietary Guide for China Residents suggests that adults should ensure that they eat 300 to 500 grams of vegetables every day, which is generally not enough for China people. However, if ordinary people deliberately choose nutritious vegetables according to the order of nutritional density, they can get more nutrition on the premise of eating a certain amount of vegetables. For example, eating a catty of green leafy vegetables is several times more nutritious than a catty of wax gourd.

Common dark green leafy vegetables with high nutritional value include Chinese cabbage, rape, chicken feathers, Chinese cabbage, radish tassel, fennel, coriander, mugwort, leek and water spinach.

Editor's Note: Some researchers have statistically ranked the nutritional density of 47 kinds of fruits and vegetables, and found that the top ten are all vegetables. These vegetables are rich in iron, riboflavin, nicotinic acid, folic acid, vitamin B6, vitamin B 12, vitamin C, vitamin K and other nutrients. Proper consumption of them can effectively reduce the risk of people suffering from various chronic diseases and prevent cancer.