Vegetables with the highest nutritional value

Vegetables with the highest nutritional value, but carrots and vegetables have their own tastes. Some people may like some vegetables very much, while others hate them very much. Do you know what vegetables with the highest nutritional value have? Let's take a look at them with me!

the vegetable with the highest nutritional value is 1

1, and the carotene content of broccoli is unexpectedly high

The carotene content of broccoli is 7211 micrograms per hundred grams, and the carotene content of vegetables we often eat is much lower, for example, the carotene content of ordinary cauliflower is 31 micrograms per hundred grams, the carotene content of Chinese cabbage is 121 micrograms per hundred grams, and the carotene content of rapeseed is 621 micrograms per hundred grams. Spinach is relatively high, which can reach 2921 micrograms per hundred grams. < P > The contents of chrysanthemum, leek and fennel are also relatively high, which are respectively 1,511 micrograms per hundred grams, 1,411 micrograms per hundred grams and 2,411 micrograms per hundred grams. We can often eat these vegetables to supplement carotene.

In recent years, sweet potato leaves have become the new favorite of the dining table, which is closely related to its high carotene content. The carotene content of sweet potato leaves is as high as 5968 micrograms per hundred grams, which exceeds the content of carrots. We can often eat sweet potato leaves to supplement carotene.

The most familiar carrot contains 4111 micrograms of carotene per 111 grams, so the real king of vegetables is broccoli, which is one of the top ten healthy foods recognized by the World Health Organization.

2. Where is the high nutritional value of carotene

We know that some kinds of carotene in food can be converted into vitamin A in human body. This carotenoid that can be converted into vitamin A is called provitamin A..

The more carotene we get from food, the more vitamin A our body will transform, and vitamin A has important physiological significance for us.

3. Physiological significance of vitamin A to human body

Vitamin A, also known as retinol, is one of the most easily deficient vitamins.

The main physiological functions of vitamin A are:

1. Preventing cancer and maintaining the normal immune function of the body

The skin and mucosal tissues of human body undergo normal differentiation every day, that is, new tissues grow to replace the aged tissue cells, and sometimes the cells are affected by some external factors, such as cysts, polyps, benign tumors and malignant tumors.

The function of vitamin A is to promote the normal differentiation of epithelial cells, inhibit the abnormally differentiated tissues and cells, and prevent and inhibit the occurrence of tumors and cancers, especially cancers in skin and mucous membranes. It has the activity of preventing tumor formation and anti-promoter genes, and vitamin A is often used as an adjuvant therapy for cancer in clinic.

vitamin a also plays an important role in the body's immune system, which can improve the body's' cellular immunity and humoral immunity and its anti-infection ability against diseases.

2. Maintain normal vision

Vitamin A mainly maintains the dark vision of human body, that is, the resilience of human vision in dark environment. If vitamin A is seriously deficient, it will cause night blindness.

3. Maintain normal growth and bone development

Vitamin A is helpful for cell proliferation and growth, and children cannot lack vitamin A, otherwise, it will be unfavorable for growth and development.

vitamin a is a necessary nutrient for the normal growth and development of bones, especially for teenagers.

Therefore, we should always eat foods with high carotene content in our daily diet. Through the above introduction, we can eat foods with high carotene content alternately to get more vitamin A and ensure our health.

4. Broccoli is cold and should not be eaten more once.

Broccoli is cold and should not be eaten more once or every day.

When it comes to the cold nature of vegetables, it reminds me of how I explained how to distinguish cold physique from cold food in the reading and sharing group of Qingshuo Health on Sunday. Unexpectedly, it caused a huge response. Many listeners asked questions on the spot and expressed their feelings. Their bodies have been uncomfortable, their hands and feet are cold, their back is stiff, and their knees are cold all the year round. It doesn't help to burn their feet at night, and they often catch colds and pharyngitis. It turns out that they have eaten too many cold vegetables.

Here is a brief introduction on how to distinguish cold constitution from cold food.

People's constitutions can be divided into two types: heat constitution and cold constitution. According to Chinese medicine, heat constitution is yin deficiency constitution and cold constitution is yang deficiency constitution. This kind of constitution of people is related to congenital, and it is decided at birth.

However, some changes will take place the day after tomorrow. For example, if you often eat cold food, your physique will gradually become cold and appear cold symptoms.

cold constitution can balance cold and heat through conditioning, but if you don't understand the cold and heat properties of food, and then eat cold food, the symptoms of cold and cold will be more serious.

cold constitution will have the following symptoms:

cold hands and feet, fear of cold in winter, afraid to blow air conditioning in summer, cold back and below the knee joint all the year round, finger joint pain, finger bending pain in old age and other symptoms.

Excessive cold constitution will also bring some diseases, such as dermatitis, eczema, asthma, pharyngitis, rhinitis and so on, which will bring great pain to patients. Vegetables with the highest nutritional value 2

1. What are the more nutritious vegetables eaten raw?

Cucumber

Cucumber contains vitamin C, B vitamins and various trace elements, and it tastes sweet, cool and crisp when eaten raw. There are many ways to eat cucumber raw, which can be eaten as a whole fruit, or sliced, shredded and diced with various condiments such as vermicelli, shredded chicken and tofu skin to make various cold dishes.

From the nutritional point of view, cucumber skin is rich in nutrients and should be kept raw. In order to prevent the harm of pesticide residues on cucumbers to human body, cucumbers should be soaked in clear water for about 21 minutes before being eaten raw. In addition, if cucumber is used as a cold salad, it should be mixed and eaten immediately, and it should not be placed for too long, otherwise it will lead to vitamin loss.

tomatoes

tomatoes are rich in vitamin a, which is good for eyesight protection and skin protection. Tomatoes taste sour and sweet, and when eaten raw, they will be more delicious with sugar.

Because of the protective effect of vitamins on cardiovascular and cerebrovascular diseases, it will be beneficial to health if patients with hypertension and heart disease and the elderly can eat two or three tomatoes a day. But you can't eat tomatoes that are not red and blue.

celery

celery is rich in crude fiber, vitamin PP, vitamin B: etc., which has the functions of protecting blood vessels and lowering blood pressure. Celery can be eaten raw or cold, and can be made into side dishes with carrots, cabbage and parsley. It is very delicious.

Celery is suitable for summer, which can help people relax bowels and adjust the balance of potassium and sodium. Vitamin PP has a certain influence on human skin, nervous system and appetite. Vitamin B supplementation can prevent fatigue and oral ulcer.

Chinese cabbage

Eating Chinese cabbage raw can get rich vitamin C and vitamin A, which is beneficial to the prevention and treatment of digestive ulcer. Eating more fresh Chinese cabbage is good for eye protection and beauty. There are many ways to eat Chinese cabbage raw, such as shredded sweet and sour cabbage, shredded Chinese cabbage mixed with vermicelli, tofu skin and cooked shredded pork, which will make the dishes more delicious. However, if Chinese cabbage is stored for too long, it will lose a lot of nutrients and should not be eaten more.

radish

eating raw radish can not only get vitamin c, but also relieve greasy and help digestion. There are many ways to eat raw radish, such as shredded radish with sugar, shredded radish with vermicelli, etc. You can also peel it and eat it as fruit, which is sweet, crisp, fragrant and delicious.

2. Which vegetables are not suitable for raw eating

Category I: Cruciferae vegetables

Cruciferae vegetables, such as broccoli and cauliflower, taste better after blanching, and the rich cellulose is easier to digest.

the second category: vegetables with more oxalic acid

vegetables with more oxalic acid, such as spinach, bamboo shoots, water bamboo, etc., will combine with calcium in the intestine to form calcium oxalate which is difficult to absorb, and interfere with the absorption of calcium by human body. Therefore, you must blanch with boiling water before the cold salad to remove most of the oxalic acid.

the third category: mustard vegetables

mustard vegetables, such as kohlrabi, contain a substance called glucosinolate, which can produce volatile mustard oil after hydrolysis, which can promote digestion and absorption.

the fourth category: wild vegetables such as purslane

wild vegetables such as purslane need to be blanched thoroughly to remove dust and bugs to prevent allergies.

In addition, lettuce, water chestnut, etc. should be peeled, washed and boiled in boiling water before eating, which is more hygienic and will not affect the taste and nutritional content.

3. How to wash vegetables for salad

1. Cleaning and cutting

All kinds of lettuce, vegetables, melons and fruits can be washed in cold water. Easy to clean (such as tomatoes, colored peppers, etc.) can be washed under running water. Vegetables (such as carrots, etc.) that are easy to hide dirt and shelter evil people need to be repeatedly brushed or peeled and washed.

leafy vegetables, lettuce, etc. need to be thoroughly washed, so it is necessary to separate the leaves first. For example, if the root of the lettuce is facing down, you can easily remove the head and rhizome of the lettuce, and it is much easier to separate the leaves. Of course, it is also possible to directly remove it with a knife.

the next step is to soak the leaves in cold water for a while (sediment is precipitated, and some salt or vinegar can play a certain bactericidal role), and then rinse them gently with running water, taking care not to damage the texture of the leaves. After cleaning, you can continue to soak in cold water (ice water) (to maintain the crispy taste of salad).

Tips: Pay attention to maintaining a good hygienic environment for raw salads, and clean the hands, related utensils, knives and wipes of operators. Don't just focus on removing bacterial pollution from salad dishes, but ignore environmental factors.

① For many salads that can be torn or broken by hand, try not to cut them with a knife, which will make the vitamins in the vegetables oxidize (blacken) and lose nutrition.

② Acidity can be used to slow down the oxidation rate of vitamins in green leafy vegetables, such as vinegar and lemon juice.

③ cut vegetables with high starch content should be soaked in water to avoid oxidation and blackening.

(4) The blackening of vegetables is not only caused by knives, but also contains iron ions and tannic acid, which may cause oxidation reaction when exposed to air.

second, drain and dehydrate

all kinds of cleaned raw materials need to remove the water on the surface as much as possible. Some fruits and vegetables can be directly dried with kitchen paper towels or directly dried. However, the water on the surface of leafy vegetables is not drained, so it needs to be put into a vegetable dehydrator/dryer, and the handle is rotated to remove all the water by centrifugation. The drier the better.

Tips: Whether the salads cleaned after buying are eaten immediately or not, they need to be drained before being preserved, so don't bother, otherwise bacteria, air and moisture will make the leaves quickly turn into water and rot.

① It is best not to throw all kinds of fresh salads directly into the refrigerator, but to wrap them in old newspapers or kitchen tissues, which will help keep them fresh.

② If you are worried that the ink pollution and heavy metal pollution (lead, etc.) of the newspaper are not good for your health, you can try to choose kitchen paper towels.

③ In the absence of a vegetable dehydrator, the washed salad can also be dried with kitchen paper towels.

Third, seal the container

When storing salad, it is best to choose a container with a lid to prevent air from entering (to prevent salad from withering, stale and deteriorating quickly). If there is no lid, cover it with plastic wrap. Of course, you can also do both (cover it and wrap it tightly with plastic wrap).

note that paper towels are a key factor. The container should be dry. At the same time, put the paper towel at the bottom of the container before putting the salad, and cover the top with a layer of paper towel. If the salad is large, put multiple layers of paper towels to prevent the salad from getting wet (let the paper towel absorb water vapor).

① The paper towels used here should be double-layer paper towels with good quality or kitchen paper towels.

② A fresh-keeping box with a matching lid will be better, generally made of plastic, which is convenient to take with one hand (not heavy) and not easy to break.

4. Store separately

Different salads can be stored separately, and mixed lettuce can be placed directly in a sealed container. The condiments needed to make salad should be stored separately.

don't add seasonings in advance, which will make the salad moist, difficult to preserve, and it may fade and turn black after a long time.

five, cold storage and fresh keeping

the salad preserved in cold storage can be taken out when it is ready to eat. Check after each opening. If the paper towel is wet, replace it with a new one, and discard the rotten leaves in time. The salad stored in this way can be preserved for at least 3-5 days, and the freshness and crispness are still very good.

special note: leafy vegetables are usually stored for a short time. If they are directly stored in the refrigerator, they will soon turn yellow, damp and rot. Therefore, it must be treated accordingly (removing impurities and rotten leaves on the surface, etc.), and then covered with paper towels to keep it fresh as much as possible.

① If the stored salads lose moisture and wither, it's better to soak them in light salt water again for proper repair.

② After the vegetable dehydrator is drained, it should be called in time, and the purchased or homemade salad sauce should be mixed and eaten.

In fact, salads can't be kept fresh forever. By reducing the moisture in salads and the contact area with air, the storage time can only be prolonged. In hot summer, it is not so troublesome to taste a healthy, refreshing and delicious salad. Moreover, various salads have been bought and stored for a long time, and their appearance and taste are not good, and their nutrition will be gradually lost (serious vitamin loss).

4. Which vegetables are suitable for juicing

1. Cabbage

Cabbage has a good effect on promoting the recovery of hematopoietic function, resisting arteriosclerosis, preventing sugar from transforming into fat, and preventing serum cholesterol deposition. In addition, it also helps to enhance the bactericidal power of white blood cells in the human body and resist the toxicity of heavy metals to the body.

2. Carrots

Drinking a certain amount of fresh carrot juice every day can improve the whole body. Carrot juice can improve people's appetite and resistance to infection. Lactating mothers drink more carrot juice every day, and the quality of milk secreted is much higher than that of mothers who don't drink it. People with ulcers, often drinking carrot juice can significantly alleviate symptoms.

3. Cucumber

On the medical value list of cucumber juice arranged by medical scientists, its diuretic effect is among the best. Cucumber juice also plays an important role in strengthening the heart and blood vessels, and it can also calm the nervous system.