First, rape, the king of calcium supplementation
Rape is the best of all vegetables because of its high calcium content. Every 100g contains about 140mg of calcium, even more than milk.
When it comes to calcium supplementation, you may first think that most vegetables contain oxalic acid, which will affect the absorption of calcium, while rape has extremely low oxalic acid content and contains a lot of minerals and vitamin K that help calcium absorption.
Second, chrysanthemum has a high iron content.
Chrysanthemum, also known as calcium and iron supplementation, is nutritious. Besides vitamin A and vitamin C, the content of carotene is higher than that of spinach, and the iron content is also higher. It is recommended for women who are prone to anemia.
Third, celery has a high vitamin B content.
Celery is one of the vegetables we often eat. It is rich in B vitamins, carbohydrates, carotene, phosphorus, iron, sodium and so on. It has the effects of clearing intestine, relaxing bowels, moistening lung, relieving cough, lowering blood pressure, strengthening brain and tranquilizing mind.
Fourth, spinach is rich in folic acid.
Expectant mothers who plan to get pregnant or are already pregnant must be familiar with folic acid, because the lack of folic acid is closely related to a disease called fetal neural tube malformation, so doctors usually recommend folic acid supplementation at the beginning of pregnancy.
Spinach has a high folic acid content, so we can supplement folic acid by eating spinach in our daily life.
It should be noted that spinach contains oxalic acid, which is often combined with calcium in other foods to form calcium oxalate, which is not easily absorbed by the human body, thus affecting the absorption of calcium by the human body. Therefore, spinach should be blanched with boiling water before eating to remove most of the oxalic acid. However, natural folic acid is extremely unstable and easily oxidized by sunlight and heating, which may be destroyed by long-term cooking, so the blanching time of spinach should not be too long.
Five, lotus root
Protein is rich in plants.
1. Clearing heat and cooling blood:
Lotus root is cold, has the effect of clearing heat and cooling blood, and can be used to treat heatstroke; Lotus root is sweet and light, which is especially beneficial to people with fever, thirst, epistaxis and hemoptysis.
2. Relaxation and diarrhea, spleen and appetite:
Lotus root contains mucin and dietary fiber, which can be combined with cholate in human body, cholesterol and triglyceride in food, so that it can be excreted from feces, thus reducing the absorption of lipids. Lotus root gives off a unique fragrance, and also contains tannin, which has certain functions of invigorating spleen, stopping diarrhea, stimulating appetite, promoting digestion, stimulating appetite and strengthening the body, and is beneficial to the recovery of people with poor appetite.
3. Benefiting blood and promoting granulation:
Lotus root has high nutritional value and is rich in trace elements such as iron and calcium. It is also rich in protein, vitamins and starch, and has obvious effects of invigorating qi and blood and enhancing human immunity. Therefore, Chinese medicine calls it: "the Lord nourishes the spirit, benefiting qi and tonifying deficiency."
4. Stop bleeding and remove blood stasis:
Lotus root contains a lot of tannic acid, which can constrict blood vessels and can be used to stop bleeding. Lotus root can also cool blood and disperse blood. Traditional Chinese medicine believes that it can stop bleeding without leaving blood stasis, which is a good diet for fever.
Six, broccoli, rich in carotene.
This is really a cross-border strike. Carrots are not rich in carotene!
We always thought that the vegetable with the highest carotene content was carrot, but it was not. Every 100g broccoli contains 72 10mg carotene, while 100g carrot only contains 40 10mg carotene.
The most obvious function of carotene is to protect the visual system, which can improve eye diseases such as night blindness, dry eye and corneal ulcer.
Carotene mainly comes from various fruits and vegetables, mainly red, yellow and dark green fruits and vegetables. The stronger the color, the higher the carotene content.
Because carotene can only be dissolved in lipids, it is best to fry vegetables and meat together, so that nutrients can be well absorbed by the human body.
Seven, sweet potato, rich in dietary fiber "longevity food".
Sweet potato is rich in dietary fiber, protein, starch, pectin, amino acids, vitamins and various minerals, and is called "longevity food".
Sweet potato has the effects of losing weight, reducing the risk of stroke, lowering blood pressure, caring skin, relaxing bowels and expelling toxins. But diabetics can't eat too much sweet potatoes, so they can eat some appropriately, because sweet potatoes contain more sugar, and eating less can avoid causing blood sugar fluctuations.
Because carotene can only be dissolved in lipids, it is best to fry vegetables and meat together, so that nutrients can be well absorbed by the human body.
Finally, emphasize that if you want to be healthy and nutritious, you should pay attention to a comprehensive diet: a combination of meat and vegetables, a reasonable diet and a regular schedule are king!