1, spinach
Spinach is called "the king of vegetables" because of its high nutritional value, and the protein content in every 500g is equivalent to 2 eggs. The content of vitamin A in spinach is more than that in carrots. Vitamin c content is three times that of tomato; Moreover, spinach is also rich in B vitamins and a lot of β-carotene, and a small bowl of spinach can meet 70% of the daily demand for carotene; Spinach is also an excellent source of folic acid, iron, potassium and magnesium; The red root of spinach can't be ignored, because it contains vitamin K that is lacking in general fruits and vegetables.
Important note: The oxalic acid content in spinach is relatively high, which will affect the absorption of calcium, and may also combine with a large amount of calcium to form stones. Therefore, it is best to blanch spinach with clear water first, which can destroy oxalic acid.
2. Mushrooms
The contents of calcium and iron in auricularia auricula are among the best in vegetables; Moreover, Auricularia auricula is rich in vitamins (A, C, B) and protein; Low in calories and fat. The most surprising thing is that the mucus in black fungus helps to prevent cancer.
Step 3: celery
The protein content of celery is 1 times higher than that of common fruits and vegetables, and the iron content is about 20 times that of tomato. It is also rich in carotene and vitamins. The content of vitamin P in celery is also more, and the content of mineral elements calcium and phosphorus is also higher than that of ordinary green vegetables.
Important note: the nutrient content of celery leaves is much higher than that of celery stems, at least 10 more than that of celery stems. Don't throw the celery leaves away again!
4. Hang Ju
To answer your question, the nutrients contained in vegetables can be found in Chrysanthemum morifolium. Chrysanthemum morifolium is rich in vitamin A and vitamin C, the content of carotene is higher than that of spinach, and it is also rich in calcium and iron which are easily absorbed by human body.
Important: The essential oil of Chrysanthemum morifolium is volatile when heated, so Chrysanthemum morifolium is suitable for quick frying in a big fire, rather than stewing for a long time.
5. Lettuce; lettuce
Whether it is spherical lettuce or buttered lettuce, the nutrition is very comprehensive, including antioxidants, β -carotene and vitamins (B 1, B2, B6), vitamin C and vitamin E, as well as rich trace elements and dietary fiber, as well as calcium, phosphorus, potassium, sodium, magnesium and a small amount of copper, iron and zinc.
Important note: Lettuce is often damaged by pests and diseases during its growth, and it is easy to have pesticide residues, and it is often eaten raw without cooking. Therefore, you must not be lazy when washing lettuce, and you must wash it thoroughly inside and outside before you can enjoy it.
6. Radish tassels
The radish tassel looks unremarkable, but it is an unexpected harvest of our vegetable inventory. The nutritional value of radish tassel is higher than radish itself in many aspects: the content of vitamin C is nearly twice as high as radish, and the content of calcium, magnesium, iron and zinc in mineral elements is 3~ 10 times higher than radish. Radish tassel is a bitter vegetable that should be eaten more in summer.
7. Chinese cabbage
Chinese cabbage is one of the vegetables with the richest minerals and vitamins. Chinese cabbage contains twice as much calcium, more than three times as much vitamin C and 74 times as much carotene as Chinese cabbage, but less sugar and carbohydrates.