Brussels sprouts per 100 grams contain 94.5 grams of water, protein 1.3 grams of fat 0.3 grams, 2.3 grams of carbohydrates, 0.6 grams of crude fiber, 10 grams of ash, carotene 1.49 mg.
Vitamin B1 0.03 mg, vitamin B20.08 mg, niacin 0.6 mg, vitamin C 40 mg, calcium 56 mg, phosphorus 32 mg, iron 1.2 mg, potassium 346 mg, sodium 66 mg, magnesium 23.4 mg, chlorine 120 mg.
The effects of bok choy are:?
1. Provide nutrition and strengthen the body.
Brussels sprouts are one of the most vitamin- and mineral-rich vegetables. An adult who eats 500 grams of brussels sprouts every day will be able to satisfy the body's need for vitamins, carotenoids, calcium, iron, etc., which will provide the material conditions for ensuring the body's physiological needs, and will help to enhance the body's immune system.
2. Maintain the elasticity of blood vessels.
The green vegetables contain a lot of crude fiber, which into everyone's body and fat combination, can prevent the formation of plasma cholesterol, cholesterol metabolites - bile acid can be discharged to reduce the formation of atherosclerosis, so as to maintain the elasticity of blood vessels.
3. Moisturize the skin, delay aging.
Brussels sprouts contain a lot of carotene (1 times more than beans, 4 times more than tomatoes and melons) and vitamin C. After entering the body, it can promote the metabolism of skin cells, prevent skin roughness and pigmentation, and make the skin bright and clean. Delay aging.
4. Cancer prevention and anti-cancer.
The vitamin C contained in green vegetables will form a "hyaluronic acid inhibitor" in the body, which has an anticancer effect and can make the cancer cells lose vitality. In addition, the crude fiber contained in the green vegetables can promote peristalsis, increase the discharge of toxins in the colon, to achieve the purpose of cancer prevention and anti-cancer.
Expanded Information:
In fact, daily consumption of some green leafy vegetables can be supplemented with calcium, of which green vegetables calcium supplement is the highest, better than milk. If calculated according to the nutrient density, the calcium benefit of milk is lower than that of green vegetables.
After a long time of calculation, 100 grams of whole milk energy is about 54 kilocalories, containing 104 milligrams of calcium. While 100 grams of small greens contain about 15 kcal of energy and 153 milligrams of calcium. Then, according to the calcium nutrient density to calculate, whole milk is 104/54 = 1.9, while the small rape is 153/15 = 10.2, obviously much higher.
Meanwhile, 100 grams of milk has 109 milligrams of potassium and 11 milligrams of magnesium. 100 grams of chard has 157 milligrams of potassium and 27 milligrams of magnesium, both slightly higher than milk.
Magnesium itself is one of the components of bone, and sufficient potassium and magnesium are good for reducing urinary calcium loss. Therefore, a food can supply a large amount of potassium, calcium and magnesium at the same time, is undoubtedly the ideal bone-healthy food, not to mention that leafy greens are also rich in vitamin K, which can help calcium deposited into the bones.
So if you eat the same amount, leafy greens have more bone-building minerals than milk. Kale vegetables such as bok choy, chard, and collard greens are low in oxalic acid, which is less of an obstacle to the absorption and utilization of calcium. As long as there is sufficient sunlight exposure and get enough vitamin D, the calcium in them can fully realize the nutritional value.
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