spinach
Spinach (Spinacia oleracea? L), also known as Persian cuisine, red root cuisine and parrot cuisine, belongs to the genus Spinach of Chenopodiaceae, panicum miliaceum. The plant is as high as 1 m, the root is conical, reddish, less white, the leaves are halberd-shaped to oval, bright green, whole or with a few dentate lobes. There are many kinds of spinach, which can be divided into two varieties according to seed morphology: spiny and spiny.
Spinach is native to Iran and widely cultivated in China. It is one of the most common vegetables.
2. Sweet potato with red heart
Sweet potato with red heart (also called sweet potato with red heart) is a kind of green food suitable for all ages. Of all kinds of farm dishes, I'm afraid this red-hearted sweet potato is the only one that can really fill your stomach. Different from the common baked sweet potato in the city, the method of red-heart sweet potato is much more refreshing, and it is completely steamed without any seasoning, so that people can enjoy the most natural delicious food.
Step 3: carrots
Carrots (scientific name: Daucus carota? L.var.sativa hoffm.), also known as carrot or Ganxun, is a variety of wild carrot (scientific name: Daucus carota L. var. carota). The difference between this variety and the original variety is that the root is fleshy, oblong and conical, thick and fat, and red or yellow.
Biennial herb, height15-120cm. The stems are solitary, and all of them have white coarse bristles. Basal leaves are membranous and oblong; The petiole is 3- 12 cm long; Cauline leaves subsessile with leaf sheaths. Compound umbel, peduncle length 10-55 cm, hirsute; The involucre has many bracts, which are leaflike and pinnately divided; There are many spokes, and as a result, the outer spokes bend inward; Involucral bracts 5-7, linear; Flowers are usually white and sometimes reddish; Petals are unequal in length, 3- 10 mm long. The fruit is ovoid, 3-4 mm long and 2 mm wide, with white bristles on the edges. Flowering period may-July.
China, Sichuan, Guizhou, Henan, Hubei, Jiangxi, Anhui, Jiangsu, Zhejiang and other provinces. Widely cultivated all over the country. Distributed in Europe and Southeast Asia.
Roots are eaten as vegetables. It also contains a variety of vitamins A, B, C and carotene.
4. green pepper
Green pepper belongs to plant kingdom, dicotyledonous class, chrysanthemum subclass, Solanaceae. And red peppers are collectively called peppers. Fruit is a berry. There are many aliases, such as big pepper, lantern pepper and persimmon pepper. Because it can bear sweet berries, it is also called sweet pepper and vegetable pepper.
Annual or perennial herbs, characterized by large fruit, light spicy taste or not spicy at all, are used as vegetables instead of seasonings. Because it is green and bright, and the newly cultivated varieties have many colors such as red, yellow and purple, it can not only be a dish of its own, but also be widely used as a side dish.
Green pepper evolved in North America from capsicum native to tropical areas of Central and South America. After long-term cultivation, domestication and artificial selection, the fruit changed in size, pulp became thicker, spicy taste disappeared and the number of carpels and ovary cavities increased. China was introduced in 100 years ago, and now it is widely cultivated all over the country. Green pepper is rich in vitamin C, which is suitable for people with hypertension and hyperlipidemia.
5. Pumpkin
Pumpkin (scientific name: Cucurbita moschata? (Duch. ex Lam.) Duch. ex Poiret, a species of Cucurbitaceae, is an annual creeping herb. Its stems are often rooted at nodes, petioles are stout, leaves are broadly oval or oval, slightly soft, veins are raised, tendrils are slightly stout, monoecious, fruit stalks are stout, with edges and grooves, which vary from species to species, and there are often several longitudinal grooves or none outside.
Originated from Mexico to Central America, it is widely cultivated all over the world. Introduced to China in the Ming Dynasty, it is now widely planted in the north and south. The fruit can be used as a dish or as a substitute for food. All parts of the whole plant are also used for medicine. The seeds contain amino acids from pumpkin seeds, which have the effects of clearing heat, removing dampness and expelling worms, controlling and killing Schistosoma japonicum, clearing heat from vines, preventing miscarriage and curing toothache radically.
From the perspective of vitamin A structure, there are two main sources: one is vitamin A source, which means β -carotene and other carotenoids. Most of them are found in plant foods, such as green leafy vegetables, yellow vegetables and fruits, and the rich ones are spinach, alfalfa, pea seedlings, red sweet potatoes, carrots, green peppers and pumpkins.
The other is retinol, which mainly exists in animal foods and can be directly absorbed and utilized by human body, and mainly exists in animal liver, milk and dairy products (whole milk) and eggs.
According to the food analysis table, the average portion (100g) contains the most abundant vitamin A (about 12000 units) in green leafy vegetables, such as cowhide, kale, spinach and other green vegetables.
Even a serving of bean, broccoli, carrot, pumpkin, apricot, sweet potato or yam can provide 5000 units of vitamin A, which is exactly what adults need in a day. A serving of tomatoes, peas, celery, lettuce and asparagus also contains an average of nearly 2000 units. Except for apricots, the content of vitamin A in most yellow fruits is less than 400 units. Vegetables that have lost their original color or never turned green lack this vitamin.
Extended data:
Vitamin A, also known as retinol (its aldehyde derivative retinaldehyde) or anti-dry eye factor, is an unsaturated monohydric alcohol with alicyclic ring, including vitamins A 1 and A2 from animal food, and it is a kind of substance with retinol biological activity.
Vitamin A 1 is mostly found in the liver of mammals and saltwater fish, and vitamin A2 is often found in the liver of freshwater fish. Because the activity of vitamin A2 is relatively low, vitamin A usually refers to vitamin A 1.
Vitamin A belongs to fat-soluble vitamins in classification, as well as vitamin D (also known as calciferol), vitamin E (also known as tocopherol) and vitamin K (also known as coagulation vitamin). The other is water-soluble vitamins, mainly B vitamins (mainly including B 1, B2, B3, B6, B 12), vitamin C (also known as ascorbic acid), vitamin PP (also known as niacin), vitamin H (also known as biotin) and vitamin M (also known as folic acid).
β -carotene and other carotene from plants can synthesize vitamin A in human body, and the conversion efficiency of β -carotene is the highest. In vivo, under the catalysis of β-carotene-15,15 ′-dioxygenase (dioxygenase), β-carotene can be converted into two molecules of ratinal, which is reduced to retinol by the action of retinol reductase. But β? -Carotene can also synthesize astaxanthin (a strong antioxidant), but only Professor Huang Zebo from the School of Pharmacy of Wuhan University has studied the operation in the laboratory, and it will take some time to reach the trial production stage.
References:
Vitamin A_ Baidu Encyclopedia