Vegetables and fruits with the highest nutritional value

Do you know what are the vegetables and fruits with the highest nutritional value? Many people in order to replenish their bodies need nutrition, will eat some of the higher nutritional value of vegetables or fruits, so I Djibouti to share with you about the highest nutritional value of vegetables and fruits of the types of recommendations.

The highest nutritional value of vegetables and fruits 1

1, mulberry

Mulberry is rich in active proteins, vitamins, amino acids, carotenoids, minerals, glucose sugar, sucrose, succinic acid, malic acid, citric acid, tartaric acid, nicotinic acid, resveratrol, anthocyanins, minerals, such as ingredients, nutrition, when the apple's 5

Mulberry is more suitable for people with insufficient liver, kidney, yin and blood, such as lumbago, dizziness, tinnitus, deafness, neurasthenia, insomnia, and teenage gray hair people to eat; suitable for post-partum blood deficiency, post-disease frailty, the elderly intestinal dryness, and habitual constipation people to eat. Each time 20-30 pills.

If you drink water with it, you can tonify the liver and kidneys, because it is a blood tonic, can also be used for the liver and kidneys, insomnia, dizziness and dizziness of the crowd to take. You can take one cup in the morning and one cup in the evening.

2, spinach

1 cup of spinach contains more than DRI 100% vitamin K and lutein. It also contains vitamin A, manganese, folate, magnesium, calcium and iron as well as flavonoids and carotenoids.

Eating method: spinach cooked eat more nutritious. It can be eaten casually, stir-fried or made into soup.

3, radish tassels

2 / 3 cups of radish tassels in vitamin K and lutein content of 100% of the DRI. Vitamin C reaches over 75% of the DRI.

Eating method: the simple way to eat is to wash and dip in sauce. It can also be served cold, or stir-fried with shredded pork.

4, lettuce

1.5 cups of cooked lettuce (romaine lettuce) contains 100% vitamin A dietary reference intake. Vitamin A is important for maintaining healthy teeth and skin.

Eating method: cut the lettuce into thin strips and mix with diced chicken to make a pie

5, carrots

Each 100 grams contains 1.35-17.25 mg of carotene. It also contains vitamin B, vitamin C, fat and sugar and iron, pectin, inorganic salts and so on.

Eating method: carrots can be eaten raw to clean teeth, the whole roasted more nutritious.

The highest nutritional value of vegetables and fruits 2

Top ten vegetables with the highest nutritional value

1, green. Cabbage

belongs to the cruciferous family, rich in vitamin B1, vitamin B2, vitamin C, dietary fiber, and minerals such as calcium, phosphorus, iron, etc., can enhance immunity, but also detoxification. It is worth noting that the external leaves of cabbage contain far more nutrients than the center of the cabbage.

Cabbage is rich in crude fiber, not only can play the role of laxative, promote the role of detoxification and stimulate gastrointestinal peristalsis, promote excretion of stools, to help digestion function.

2, beet

Beetroot is rich in heart-healthy vitamin C, vitamin K, dietary fiber and polyphenols, which can lower blood pressure and reduce fat. However, beet is high in sugar, eat too much to control blood sugar is not good, should be moderate.

Beetroot is quite good for the liver, so it is very helpful for people who often drink, smoke, have gastrointestinal indigestion, and anemia. It is suitable for almost everyone, except those who suffer from frequent diarrhea, who may not want to eat too many servings.

3, cowpea

Cowpea is another variety of beet, beet is concerned about eating the root, and cowpea is concerned about eating the leaves. However, their nutritional characteristics are very similar, beet leaves contain a lot of dietary fiber, vitamin C and beet red and other antioxidants, not only to reduce inflammation in the body, but also to reduce the risk of cancer and heart disease.

Cowslip leaves are also rich in reducing sugar, crude protein, fiber, and vitamin C, potassium, calcium, iron and other trace elements, with heat detoxification, line blood stasis effect, but should not be eaten, or easy to cold and wet.

4, spinach

Spinach contains a lot of carotene, iron, 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 prevents eye aging. Spinach is rich in antioxidants and vitamin K, which has the ability to activate brain function and strengthen bones.

5, chicory

Chicory is a medicinal plant, its roots contain inulin and aromatic substances, which can promote the activities of human digestive organs. Chicory leaves are tender and juicy, rich in nutrients, leaf clusters period crude protein content of 22.87%, the first flowering period crude protein content of 14.73%, an average of 17%. Primary flowering period contains crude fat 2.l%, crude fiber 30.6%. Chicory is rich in amino acid content, leaf tuft stage 9 essential amino acid content is higher than alfalfa grass meal, vitamins, carotene, calcium content.

6, watercress

Also known as watercress, bean curd, more common in the southern regions of China, such as Guangdong, Guangxi, can be eaten throughout the year, especially from early winter to late spring quality is best. British research has confirmed that bean curd is rich in antioxidant substances, able to kill free radicals, eat before exercise, can enhance the effect of fitness.

7, celery

Each 100 grams of celery contains 2.2 grams of protein, calcium 8.5 milligrams, phosphorus 61 milligrams, 8.5 milligrams of iron, as well as a wealth of carotene and a variety of vitamins, protein content is higher than the general fruit and vegetables 1 times, the iron content of tomatoes for about 20 times. It should be noted that the nutrient content of celery leaves is higher than celery stems, carotene content is 88 times the stem, vitamin B1 is 17 times the stem.

8, Romaine lettuce

At present, there is no domestic Romaine lettuce this variety, but its nutritional value and lettuce is similar. Rich in B vitamins, vitamin C, vitamin E, etc., dietary fiber and mineral content is also very rich.

Eat more lettuce, for the human digestive system is very beneficial. Lettuce also contains romaine lettuce, which has a cleansing, anti-inflammatory and hypnotic effect.

9, kale

This widely respected vegetable in recent years, has now been introduced to China, but is still in the cultivation stage, there is no widespread planting. It is rich in vitamins, biologically active substances and minerals and has a high nutritional value.

Kale contains large amounts of vitamins A, C, B2 and a variety of minerals, especially calcium, iron and potassium content is very high. Among them, the vitamin C content is very high, per 100 grams of young leaves in vitamin C content reached 153.6 ~ 220 mg, comparable to broccoli in kale. Its calories are only 209 joules, is the ideal food for bodybuilding and weight loss.

10, oatmeal

Oatmeal water, low calorie, contains vitamin C, vitamin B2, carotene and calcium, iron, phosphorus, potassium and other nutrients. It is also a good source of dietary fiber, which prevents constipation.

The protein content of oil wheat lettuce is 40% higher than that of romaine lettuce, the carotene content is 1.4 times higher, the calcium content is twice as high, and the iron content is 33% higher. Oil wheat is leafy greens containing vitamins and calcium, iron are more, its vitamin A, vitamin B, vitamin C content is not low, so it has a "raw food vegetables" in the name of the best.