Women's Health magazine recently reported that the Center for Science in the Public Interest (CSPI) gave 85 vegetables nutritional scores for calories, vitamin K, lutein, vitamin C, potassium, and fiber, resulting in a new ranking of the most nutritious vegetables. Here are the top 10 vegetables.

Everyone knows that eating vegetables is good for your health, but there are nutritional leaders among vegetables that are more nutritious or healthier than other vegetables, so let's take a look at these ten vegetables.

1. Broccoli

Low in calories, high in fiber, and higher in vitamin C than cabbage, tomatoes, and celery.

Eat: Cold or add to salads.

2. Pumpkin

Pumpkin skin is rich in carotenoids, vitamin C, vitamin K and fiber, and the carotenoid content of pumpkin heart is 5 times that of the pulp.

Eating method: pumpkin can be steamed and stirred into pumpkin puree, add other vegetables or meat, made of pumpkin pie, sweet and salty.

3. 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.

How to eat: cut romaine lettuce into thin strips, mix with diced chicken, form into patties and bake on the grill.

4. Spinach

1 cup of spinach contains more than DRI 100% of 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. Eating method is more casual, you can stir fry or make soup.

5. Red tomato pepper

1 red tomato pepper contains immune-enhancing vitamin C is 250% of the DRI.

To eat: chop it up, toss it with celery, and pour olive oil and vinegar over it.

6. Carrots

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

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

7. mustard

Mustard lutein and vitamin K content is very high, but also rich in vitamin A, vitamin B, vitamin C and vitamin D, carotene and dietary fiber.

Eating: Mustard greens are mainly used as a side dish for stir-frying, or cooked into soup. However, it should be noted that mustard greens should not be eaten raw or eaten more.

8. Radish tassels

2/3 cup of radish tassels in the content of vitamin K and lutein to DRI 100%. Vitamin C reaches more than 75% of DRI.

Eating method: the simple way to eat is to wash and dip in sauce. Can also be cold, or fried shredded meat.

9. Kale

1 cup of cooked kale has more than 10 times the Dietary Reference Intake for vitamin K. Vitamin K helps platelets clot.

Eat: Add lemon, garlic and a little water and cook together.

10. Skinned yams

1 skinned yam about 13 centimeters long contains 10% of the DRI of potassium.

To eat: cut in half and bake in the oven for 30 minutes.