Vegetables are a common food in people's daily life, and they are also an indispensable part of people's daily table. There are many kinds of vegetables, and each vegetable contains different nutrients. How to choose among many vegetables according to your own needs? The following is the leaderboard about vegetables, so take your seats accordingly.

Vegetables with the highest dietary fiber content

According to the appropriate intake of dietary nutrients recommended by China Nutrition Society, adults should consume 25g of dietary fiber every day. Dietary fiber usually refers to polysaccharide that can't be used by human body, which has important functions such as reducing the incidence of cardiovascular diseases, preventing diabetes and controlling obesity. Adequate intake of dietary fiber can also significantly improve the human intestinal environment, prevent gastrointestinal diseases and effectively prevent intestinal cancer. There are many vegetables rich in dietary fiber, and the top ten are: the root of Houttuynia cordata, day lily, okra, edamame, boletus, colored pepper, mushrooms, peas, bamboo shoots, and pumpkin.

Vegetables with the highest carotene content

Carotene is an important natural pigment, which exists in vegetables, fruits and green plants. The darker the color, the more carotene it contains. In daily life, the most common carotene belongs to β-carotene, which has strong antioxidant effect and can effectively prevent the damage of free radicals in human body to cellular genetic material and cell membrane. Carotene also has a good anti-tumor effect. Related experiments have confirmed that a large amount of intake of vitamin A and β -carotene can reduce the risk of epithelial cancer such as lung cancer. In addition, β -carotene is the precursor of vitamin A, which can be transformed into vitamin A in human body, and plays an important role in protecting eyesight. Among the common vegetables, the vegetables with the highest ranking of β -carotene are sweet potato leaves, red carrots, celery leaves, spinach, pea tips, fennel, green amaranth, day lily, lettuce, and Chinese cabbage.

Vegetables with the highest vitamin c content

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin necessary for human body. China Nutrition Society recommends that adults should take 100mg of vitamin C every day. Vitamin C plays an important physiological role in the human body. First of all, it is a powerful antioxidant, which can effectively remove various free radicals and reactive oxygen species in the human body, thus playing a role in preventing cancer. Vitamin C can also promote the synthesis of collagen in human connective tissue and acidic mucopolysaccharide in matrix, and promote the absorption of non-heme iron. In addition, vitamin c also has the effect of detoxification. Vegetables with high vitamin C content include persimmon pepper, Chinese kale, pea seedling, rape green pepper and sharp pepper, cauliflower, sweet potato leaf, bitter gourd, broccoli and radish tassel.

Vegetables with the highest calcium content

Calcium is a nutrient that people are no longer unfamiliar with, and it is also one of the essential minerals for human body. The Nutrition Society of China suggests that adults should consume 800mg of calcium every day. Calcium is indispensable to the human body, which is not only the basic guarantee for the health of human bones and teeth, but also plays an important physiological role in the blood coagulation reaction, the release of neurotransmitters and the contraction of muscles. Vegetables with high calcium content in daily diet include Nostoc flagelliforme, kelp (dried), shepherd's purse, auricularia auricula, potherb mustard, soybean horn, carrot (dried), Tricholoma, fennel and Chinese cabbage.