Do you want to know which vegetable has high nutritional value? Vegetables are an essential dish for every meal on our table. We don't want to eat meat, but we can't live without vegetables. So what vegetables have high nutritional value? Below I have sorted out the contents of which vegetables have high nutritional value. Let's take a look.
Which vegetable has high nutritional value 1 1, broccoli?
Low calorie, high fiber content, and higher vitamin C than Chinese cabbage, tomato and celery.
How to eat: cold salad or add to salad.
2. Pumpkin
Pumpkin skin is rich in carotene, vitamin C, vitamin K and cellulose, and the carotene content of pumpkin heart is five times that of pulp.
How to eat: Pumpkins can be steamed and stirred into pumpkin paste, and other vegetables or meat can be added to make pumpkin pie, which is both sweet and salty.
3. Lettuce
1, 5 cups of cooked lettuce (lettuce) contains 100% dietary reference intake of vitamin a. Vitamin A is very important for keeping teeth and skin healthy.
How to eat: Cut the lettuce into thin strips and bake it on the grill.
4. Spinach
1 cup spinach contains more vitamin k and lutein than DRI 100%. It also contains vitamin A, manganese, folic acid, magnesium, calcium and iron, as well as flavonoids and carotenoids.
How to eat: Spinach is more nutritious when cooked. Eating is more casual, you can stir-fry or make soup.
5. Red persimmon pepper
1 red bell pepper contains 250% of vitamin C which can enhance immune function.
How to eat: Chop it, mix it with celery, and then pour it with olive oil and vinegar.
6. Carrots
Every 1 00g contains carotene1,35-17 and 25mg. It also contains vitamin B, vitamin C, fat and sugar, iron, pectin and inorganic salts.
How to eat: carrots can clean teeth when eaten raw, and are more nutritious when roasted whole.
7. Mustard
Mustard is rich in lutein and vitamin K, and is also rich in vitamin A, vitamin B, vitamin C and vitamin D, carotene and dietary fiber.
How to eat: Mustard is mainly used for stir-frying as a side dish or cooking into soup. However, it should be noted that mustard should not be eaten raw or eaten more.
8. Radish tassels
The contents of vitamin K and lutein in 2/3 cups of radish tassels reached DRI 100%. Vitamin C reached more than 75% of DRI.
How to eat: The simple way to eat is to wash the dipping sauce. It can also be cold.
9, cabbage
1 cup of cooked cabbage contains more than 0/0 times of the dietary reference intake/kloc-0, and vitamin k is helpful for platelet coagulation.
How to eat: Add lemon, garlic and a little water and cook together.
10, sweet potato with skin
1 The potassium content of sweet potato with skin with root length of about13cm reached 10% of that of DRI.
How to eat: Cut everything in half and bake in the oven for 30 minutes.
Which vegetable has high nutritional value? 2 The importance of vegetables:
Fitness nutrition should be balanced, and the role of vegetables can not be ignored. In the body-building diet, many documents have emphasized the importance of protein and carbohydrates. Although they are very important, they play a decisive role in the growth of muscles. However, if they are excessively attached, it is easy to ignore the intake of other nutrients, leading to the imbalance of the body-building diet, which is bound to fail to exert the maximum nutritional effect.
1, vegetables contain a lot of vitamins and minerals, which can promote the absorption of meat, cereals and other protein.
2. Vegetables are rich in cellulose, which is slowly digested and absorbed in the body, providing energy for the body and preventing the decomposition of protein in the body.
3, vegetables can improve the body's immune function. Vegetables contain lycopene, phytochemicals, antioxidants, carotenoids and sulfur-containing compounds that play an important role in many metabolic processes, including immune support.
4, vegetables have the function of cleaning the intestinal wall, which can improve the digestive function.
5, vegetables can make the body reduce the secretion of estrogen, so as to get more muscle promoters.