Nutritional Content Table of Green Vegetables 100g

Nutritional Content Table of Green Vegetables 100g. many people like to eat green vegetables, the nutritional value of green vegetables is also very high, eat more green vegetables more health benefits. The next step is for me to take you to understand the nutritional content of green vegetables table 100g of related content.

The nutritional content of bok choy table 100g1

Bok choy per 100 grams of water 94.5 grams, protein 1.3 grams of fat 0.3 grams of carbohydrates 2.3 grams of crude fiber 0.6 grams of ash 10 grams of carotene 1.49 milligrams.

Vitamin B1 0.03 mg, vitamin B20.08 mg, niacin 0.6 mg, vitamin C 40 mg, calcium 56 mg, phosphorus 32 mg, iron 1.2 mg, potassium 346 mg, sodium 66 mg, magnesium 23.4 mg, chlorine 120 mg.

1, fresh, that is, freshness should be high. Green vegetables are very tender, most likely to lose water and shrivel up. Once the water loss and then go to spray water, strong age leaf blade tip shriveled can not be restored. So where the tip of the leaf wilting do not buy, the knife mouth has water beads that indicate the highest degree of freshness.

2, tender, that is, look old do not buy, color deep old, light. Tender. Growing period long petiole is also long, generally speaking short good (length should not exceed 15 centimeters).

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First of all, it is best not to cut the vegetables too finely, so that the necessary substances within them do not dissipate too quickly.

Secondly, add more water. It is best to add salt when cooking green vegetables, the purpose is to accelerate the softening of vegetable cell walls and reduce the loss of vegetable nutrients. It can also speed up the boiling speed, quickly reduce the activity of enzymes in vegetables, and also help in retaining the color of vegetables and make them taste more crispy.

Another thing to note is to check from time to time, the vegetables can not be cooked for too long, cooked soft can be out of the pot. And it's best to cook them over high heat to keep the pot boiling.

Some people in the cooking, in order to keep the leaves fresh and bright green will be in the cooking vegetables is to put a small amount of baking soda to enhance the color, but do not put too much, will make the vegetables become very soft.

Again, olive oil helps a lot when cooking greens. The oil covers the surface of the brussels sprouts and prevents shriveling and wrinkling due to the loss of water vapor within the vegetables.

Nutrient content table of bok choy 100g2

Nutrient content table of bok choy

Nutrient content Nutrient content

Calories 23 calories Carotenoids 620 mcg Potassium 210 mg

Calcium 108 mg Vitamin A 103 mcg Sodium 55.8 milligrams

Phosphorus 39 milligrams Vitamin C 36 milligrams Magnesium 22 milligrams

Carbohydrates 3.8 grams Protein 1.8 grams Iron 1.2 milligrams

Fiber 1.1 grams Vitamin E 0.88 milligrams Selenium 0.79 micrograms

Niacin 0.7 milligrams Fat 0.5 grams Zinc 0.33 milligrams

Manganese 0.23 mg Riboflavin 0.11 mg Copper 0.06 mg

Thiamin 0.04 mg

Nutrient content of bok choy Table 100g3

Nutrient content

The signature nutrient content of bok choy and its nutritive value can be said to be one of the best amongst all vegetables. Bok choy is rich in vitamins, proteins, carotenoids and minerals such as calcium, phosphorus, iron, potassium, sodium, magnesium and chlorine. According to expert determination, the green vegetables contained in the vitamin C is more than three times the cabbage.

Calcium

Calcium in green vegetables is the highest content of all green leafy vegetables, is two times the cabbage, often eat to promote the development of bones. Leafy greens are also rich in vitamin K, which helps to deposit calcium into the bones.

Lowering blood lipids

The greens contain a lot of crude fiber, which can prevent the formation of plasma cholesterol by combining with fat in the body and promote the cholesterol metabolite - bile acid to be discharged from the body to reduce the absorption of lipids, in order to reduce the formation of atherosclerosis. The company's goal is to reduce the formation of atherosclerosis, reduce blood lipids, and maintain the elasticity of the blood vessels.

Delayed aging

Green vegetables contain a lot of carotene (1 times more than beans, 4 times more than tomatoes, melons, 74 times more than cabbage), into the human body, it can promote skin cell metabolism, prevent skin roughness and pigmentation, so that the skin is bright. Delay aging.

Anti-cancer

Vitamin C contained in bok choy will form a "hyaluronic acid inhibitor" in the body, which has an anticancer effect, and can make the cancer cells lose vitality. Vitamin C can also prevent gum recession and bleeding. It also protects the cardiovascular system and inhibits melanin growth.