The latest version of the "Dietary Guidelines for Chinese Residents" recommends that Chinese adults eat 300 to 500 grams of fresh vegetables every day, of which dark green vegetables should ideally account for about half.

There are many kinds of vegetables in the vegetable market. How should we choose?

"Treasure" Vegetables - Cruciferous Vegetables There are many types of cruciferous vegetables, such as Chinese cabbage, Chinese cabbage, rapeseed, mustard greens, kale, purple cabbage, and white radish, all of which belong to the cruciferous family.

Various vegetables also have different differences in nutritional content.

Take rapeseed as an example. The calcium content of rapeseed can be ranked in the top ten among almost all vegetables. Rapeseed contains 153 mg of calcium per 100 grams, which is higher than the calcium content of milk.

Rapeseed seeds contain 35-50% oil and can also be used to extract oil.

Rapeseed has a high calcium content but very low calories, only 12 kcal. The oxalic acid content is also low, which has less hindrance to calcium absorption.

The potassium and magnesium contained in rapeseed can also help the body reduce the loss of calcium, so it is a green vegetable with a good calcium supplement effect.

Just by looking at the color of purple cabbage, many people can think of the anthocyanins contained in black-purple food. It is a powerful antioxidant that can protect the human body from free radical damage and has anti-aging effects.

Women who love beauty may wish to eat more purple cabbage. Anthocyanins have a certain repairing effect on preventing women's skin aging and wrinkles.

Eating purple cabbage is also helpful in preventing female diseases such as mastitis and breast cancer.

The last cruciferous vegetable to be specially introduced is broccoli. The flavonoids contained in broccoli are the best blood vessel cleaners, which can prevent cholesterol oxidation and platelet clotting, thereby reducing the risk of heart disease and stroke.

Although nutrition is good, you still need to choose the right cooking method. Cruciferous vegetables are rich in variety, rich in nutrients, and low in calories, making them very suitable for appearing in our daily recipes.

You can choose one or two cruciferous vegetables to eat every day according to your taste. The darker the color, the richer the nutrients.

In terms of cooking methods, try to choose low-oil and low-salt methods. For example, the anthocyanins in purple cabbage will dissolve in water, so it is better to steam them in water.

Different foods have different nutrient contents, so you should also pay attention to choosing the best cooking method.