There are nutritional rankings in vegetables. On June 5th, 214, the US Centers for Disease Control and Prevention published a new study that attracted much attention in its official website. Using the authoritative data of USDA, the nutritional density (concentration of important nutrients per unit calorie) ranking of 47 kinds of fruits and vegetables was calculated.

among them, 41 kinds of fruits and vegetables are awarded the reputation of "powerful food" because they contain 1% or more key nutrients per 1 kilocalories on average. The top ten most nutritious vegetables are as follows:

First place: watercress

Also known as watercress and watercress, they are common in southern China, such as Guangdong and Guangxi, and can be eaten all year round, especially from early winter to late spring. British research has confirmed that watercress is rich in antioxidants, which can kill free radicals. Eating it before exercise can enhance the fitness effect.

second place: green Chinese cabbage

belongs to Cruciferae, and is rich in vitamin B1, vitamin B2, vitamin C, dietary fiber, calcium, phosphorus, iron and other minerals, which can enhance immunity and detoxify. It is worth noting that the nutrients contained in the outer leaves of Chinese cabbage are much higher than those in the Chinese cabbage.

Third place: Beet

Beet root is rich in vitamin C, vitamin K, dietary fiber and polyphenols which are beneficial to heart health, and can lower blood pressure and lipid. However, beetroot has high sugar content, and eating too much is not good for controlling blood sugar, so it should be moderate.

fourth place: cowhide

cowhide is another variety of sugar beet, which pays attention to eating roots, while cowhide pays attention to eating leaves. However, their nutritional characteristics are very similar. Beet leaves contain a lot of antioxidant substances such as dietary fiber, vitamin C and beet red, which can not only reduce inflammation in the body, but also reduce the risk of cancer and heart disease.

fifth place: spinach

Spinach contains a lot of beta carotene and iron, and is also an excellent source of vitamin B6, folic acid and potassium. British research has confirmed that spinach is one of the best sources of lutein, which can prevent eye aging. Spinach is rich in antioxidants and vitamin K, which can activate brain function and strengthen bones.

Sixth place: Chicory

Chicory is a medicinal and edible plant, and its roots contain inulin and aromatic substances, which can promote the activities of human digestive organs.

seventh place: oil wheat vegetable

oil wheat vegetable is rich in water and low in calories, and contains vitamin C, vitamin B2, carotene and nutrients such as calcium, iron, phosphorus and potassium. It is also a good source of dietary fiber, which can prevent constipation.

Eighth place: celery

Every 1g of celery contains 2.2g of protein, 8.5mg of calcium, 61mg of phosphorus and 8.5mg of iron, and is rich in carotene and vitamins. The content of protein is twice as high as that of ordinary fruits and vegetables, and the content of iron is about 2 times that of tomatoes.

It should be noted that the nutrient content of celery leaves is higher than that of celery stems, the carotene content is 88 times that of stems, and vitamin B1 is 17 times that of stems.

ninth place: romaine lettuce

At present, there is no variety of romaine lettuce in China, but its nutritional value is similar to that of lettuce. Rich in B vitamins, vitamin C, vitamin E, etc., and rich in dietary fiber and minerals.

Eating more lettuce is good for people's digestive system. Lettuce also contains lettuce element, which has the functions of clearing away heat, diminishing inflammation and hypnosis.

1th place: kale

This widely admired vegetable in recent years has been introduced to China, but it is still in the cultivation stage and has not been widely planted. It is rich in vitamins, bioactive substances and minerals, and has high nutritional value.

Extended information

1. Nutritional parts of different vegetables

1. Fruit vegetables

include tomatoes, beans, bell peppers, cucumbers, loofah, pumpkins and eggplant. Apart from beans, pumpkins, loofah and eggplant, it is best to eat these vegetables raw to avoid the destruction of vitamins during cooking.

tomatoes contain more lycopene and vitamin C .. Beans, including lentils, peas, edamame, etc., have higher protein content and more amino acids than grains.

The contents of other vegetables such as calcium, phosphorus, iron and vitamin B1 are also higher than other vegetables. Pumpkin contains a lot of carotene. Capsicum is rich in carotene and vitamin C.

2. Stem-leaf vegetables

There are rape, leek, Chinese cabbage, spinach, etc., which are rich in vitamin C and carotene. Spinach contains iron, but it also contains oxalic acid, which will hinder the absorption of calcium and iron in food, so it should be slightly blanched in boiling water before cooking.

3. Root vegetables

include radish, carrot, taro, potato and sweet potato. Radish contains a lot of vitamin C, carrots contain a lot of carotene, potatoes and taro contain more starch, higher calories and less other nutrients. Root vegetables are rich in crude fiber.

if radish and carrot are cut into thin slices or thin strips, the crude fiber can be increased by about 3 times after 1~2 days. Therefore, radish foods should be cut and eaten now, and it is not advisable to store them after cutting.

There are also differences in nutritional components in different parts of the same vegetable. For example, the nutritional content of the green part of green onion is much higher than that of the white part. The contents of vitamin A, vitamin B1 and vitamin C in scallion are less than half of those in scallion.

The dark green leaves of the same celery plant contain more vitamin A and vitamin C than the light green stems and culms. There is also Chinese cabbage, whose leaves are more nutritious than the stems.

2. Which part of the vegetable can't be eaten

1. Green pepper: peduncle

In order to prevent pests and diseases, most vegetables are sprayed with pesticides. Although green pepper is hanging, its plants are short. When spraying pesticides, it is often from top to bottom, and many pesticides will accumulate in the peduncle of green pepper.

2. Chinese Cabbage: Cabbages

Cabbages and pedicels of Chinese Cabbage can be said to be the places with the most pesticide residues. When spraying, the pesticide sprayed on it will slowly flow down the vegetable leaves and stalks to the bottom of the vegetable help, so there will often be more pesticides on the vegetable help.

Secondly, because the vegetable help is close to the ground, the probability of pesticide reduction or decomposition caused by day and night wind and sun is relatively small, so the pesticide residue on the vegetable help is more stubborn.

3. Potato: Peel

Potato contains solanine (also known as solanine), which is a weakly alkaline glycoside. Almost all of this toxic substance is concentrated in potato skins, especially in potato skins that are green or sprout in the sun. Solanine may cause chronic poisoning when it accumulates to a certain amount in the body.

4. Beans: If both ends and sides are not removed or cooked, it will easily lead to nausea, vomiting, diarrhea, dizziness and other adverse reactions. The toxin is higher in the undercooked beans cooked to 8℃, so the best way to eat the beans is to pinch off both ends and stew them on high fire. Make sure the water in the pot doesn't pass the beans, and cook for 3 minutes after the water boils.

5. Fresh day lily: root

Fresh day lily is fresh day lily. Colchicine is mainly in the root, which enters the human body to produce toxic substance oxidized colchicine through oxidation, destroying the ability of cell division, causing cell death, causing gastrointestinal discomfort, abdominal pain, vomiting, diarrhea and other symptoms similar to acute gastroenteritis, which is easily misdiagnosed.

6, small rape: root

When spraying pesticide, due to the gravity, the pesticide will flow down the leaves and side of the vegetable and gather at the root of the vegetable.

7, sweet potato: skin

The anti-cancer components in sweet potato skin are very high, but because it grows underground, the skin is in direct contact with the soil, and many harmful substances will accumulate in sweet potato skin. Sweet potato is also easily infected with black spot pathogen, which is characterized by brown and dark brown spots on its skin.

Resources: People's Daily Online-New knowledge of diet: Ten vegetables are the most nutritious.