The benefits of all kinds of vegetables to the human body, there are many vegetables in life, so we should eat more fresh vegetables in peacetime, so that the human body can supplement enough nutrients, so what are the benefits of all kinds of vegetables to the human body, let's take a look.

The benefits of various vegetables to human body 1 the benefits of eating more vegetables.

1 is an important source of minerals.

Vegetables contain minerals such as calcium, iron and copper, among which calcium is the main substance for the development of baby's bones and teeth, and can also prevent rickets; Iron and copper can promote the synthesis of hemoglobin, stimulate the development of red blood cells, prevent baby from loss of appetite and anemia, and promote growth and development; Minerals can make vegetables become alkaline foods, neutralize acidic foods such as grains and meat, and adjust the acid-base balance of body fluids.

2. It is an important source of volatile aromatic oil.

Some vegetables contain volatile aromatic oil, which has a special taste, such as ginger, onion, garlic and so on. This unique fragrance can stimulate appetite and prevent and treat some diseases.

3. It is an important source of vitamins.

Only vegetables and fruits contain VC and VA protocarotene, and also contain VB 1, B2, niacin and VP. VC can prevent scurvy, while VA can keep eyesight and prevent xerophthalmia and night blindness.

4. It is an important source of cellulose.

Vegetables are rich in cellulose, which can stimulate gastric juice secretion and intestinal peristalsis, increase the contact area between food and digestive juice, help the human body digest and absorb food, promote the discharge of metabolic waste, and prevent constipation.

5. It can improve the absorption rate of protein.

Children who eat too little vegetables not only take less vitamins and trace elements, but also suffer from malnutrition, which rapidly reduces their immunity and health level, and also affects the absorption of protein. If vegetables are added to meat, the absorption of protein will be as high as 87%, which is 20% higher than that of meat alone.

6. Calcium supplementation

The phosphorus content in milk is so high that the ratio of calcium to phosphorus is not appropriate. Improper ratio of calcium to phosphorus will affect the absorption of calcium in the body. Although the calcium in vegetables is not as high as that in milk, and it is easily affected by phytic acid or oxalic acid, which reduces the absorption rate in the intestine, the calcium absorption of some vegetables is even higher than that of milk, such as mustard and soybean sprouts. Therefore, some babies who are not used to drinking milk can also get some calcium from vegetables.

7, good for dental health

The baby's chewing action is beneficial to the health of teeth, and vegetables are the first food that can make teeth chew, especially carrots, celery, cabbage, spinach and cucumber.

Eating vegetables often can increase molybdenum in teeth and enhance the hardness and firmness of teeth. Therefore, children who are anorexic to vegetables and meat have lower tooth bone density than children who eat vegetables and meat normally. Eating vegetables often can also prevent dental caries. Vegetables contain 90% water and rich cellulose, which can dilute sugar when chewing, improve oral environment and inhibit bacterial growth. In addition, cellulose also has the function of cleaning teeth.

Vegetable juice recommendation

1, celery banana juice

Production method: 1. Wash celery and cut it into small pieces. 2。 Bananas should be eaten with skin, and banana skin is rich in nutrition. You can soak the banana skin in water and clean it, then cut it into small pieces. 3。 Put bananas and celery into the juicer, pour in proper amount of water and stir for about 2 minutes.

2. Watermelon and spinach juice

Production method: 1. Peel the pineapple, remove the core and cut into small pieces. 2。 Watermelon's most nutritious thing is its seeds, so you should beat the seeds together. 3。 Wash spinach and cut it into small pieces. 4。 Put mango, watermelon and spinach into the juicer, pour in proper amount of water and stir for about 2 minutes.

3, mango grapefruit juice

Production method: 1. Peel, core and cut mango into small pieces. 2。 Peel the grapefruit and cut it into small pieces. 3。 Put mango and grapefruit into the juicer, pour in proper amount of water and stir for about 2 minutes.

4. Apple, carrot and honey juice

Production method: 1. Peel apples and carrots, core them and cut them into small pieces. 2。 Put mango and grapefruit into the juicer, pour in proper amount of water and honey, and stir for about 2 minutes.

5, cucumber mint soybean milk

Ingredients: a fresh cucumber, 1/2 liters of soybean milk, and three pieces of mint.

Production method: 1. Cut the cucumber into small pieces. 2。 Crushing cucumber, soybean milk and mint together, and stirring.

6. Celery and Sydney juice

Take an appropriate amount of celery, tomato 1 piece, Sydney 1 piece and half a lemon. After washing, put them into a blender and stir them into juice, and drink them/kloc-0 times a day.

Acne is mostly caused by heart fire, lung heat, damp-heat of spleen and stomach, and stagnation of liver qi. Consciously choose foods that have the functions of cooling, removing heat and detoxifying, and eat them in an appropriate way, which will achieve the purpose of eliminating acne. Eating more cool fruits and vegetables can detoxify and remove heat.

The benefits of various vegetables to the human body 2. Eat green leafy vegetables to supplement vitamins.

Green leafy vegetables are rich in vitamin C, which exceeds that of ordinary fruits. Green leafy vegetables are rich in carotene, which is only slightly lower than carrots and tomatoes. Green leafy vegetables are rich in folic acid, which is very important for pregnant women and early pregnant women. Green leafy vegetables are also one of the important sources of vitamin B2. Vitamin B2 deficiency is very common, and symptoms such as oral ulcer, angular stomatitis, cheilitis, eye discomfort and photophobia may occur. Green leafy vegetables are also rich in vitamin K, which is not only related to blood coagulation function, but also plays an important role in bone health.

Green leafy vegetables are rich in various trace elements.

Green leafy vegetables are an important source of potassium, which is beneficial to the prevention and treatment of hypertension. Green leafy vegetables are one of the important sources of calcium, and the calcium provided by 200 grams of rape is roughly equivalent to that provided by 200 grams of milk. Green leafy vegetables are also rich in magnesium, which helps to promote bone health and prevent cardiovascular diseases. Green leafy vegetables are an important source of dietary fiber, which helps to relieve constipation and prevent chronic diseases.

Eating green leafy vegetables can resist diseases.

Besides these nutrients, green leafy vegetables are also rich in carotenoids, polyphenols and other antioxidant substances. These beneficial ingredients are combined to make green leafy vegetables have multiple health benefits, such as anti-cancer, prevention of cardiovascular and cerebrovascular diseases (such as hypertension, coronary heart disease, stroke, etc.), osteoporosis, retinal degeneration and cataract, delaying aging, and promoting intestinal and skin health.

Common green leafy vegetables are spinach, rape, Chinese cabbage, Chinese cabbage, lettuce, leek, oil wheat, bitter chrysanthemum, amaranth, chrysanthemum, celery leaves, water spinach, lettuce leaves, watercress, Chinese kale, mustard, Chinese kale, radish tassel, shallot, Wutai cabbage and purple moss. In addition, although broccoli and cauliflower are flowers, their flowers are actually abnormal leaves, so they can also be classified as green leafy vegetables.

The benefits of various vegetables to human body 3 1, the benefits of eating green vegetables

pak choi

Also known as Shanghai green or oil cabbage. Chinese cabbage is the best source of potassium, which helps to grow muscles and keep blood pressure at a normal level. It is also rich in vitamins, which can enhance the immune system function, increase the activity of white blood cells and improve the human body's response to toxins. How to eat: chop the white part at the lower end of the stem of Chinese cabbage and stew it with chicken or vegetable soup and sesame oil; After 2 minutes, add the leaves of Chinese cabbage and cook for 2 minutes.

pickled cabbage

Cabbage contains a compound (glucosinolate and kaempferol) that can control cancer. Researchers believe that these two compounds can resist cancer, protect the heart, lower blood pressure, enhance bone strength and reduce inflammation in the human body. Cabbage is also rich in lutein and zeaxanthin, two antioxidants that help prevent eye diseases and aging-related vision loss. How to eat: stir-fry cabbage and chopped onion for a short time with high fire.

Watercress

Also known as watercress or watercress. A handful of watercress can meet the recommended daily intake of vitamin K. If you can eat watercress every day for two months, you can reduce the damage to white blood cells, reduce the risk of cancer, and reduce the triglyceride content 10%. Healthy eating method: it can be used as the ingredient of sandwiches, as a side dish of vegetable salads, or as a stew.

2. The misunderstanding of eating vegetables

Myth 1: Fresh vegetables are healthier than frozen vegetables.

If it refers to fresh vegetables just picked from vegetable fields, there is no problem with this statement. But in fact, most of the vegetables we eat are not so fresh, and they are usually stored for a few days, and their vitamins are gradually lost during storage. On the contrary, vegetables frozen at ultra-low temperature can keep more vitamins, because quick freezing after picking can prevent the loss of vitamins.

Myth 2: cut first and then wash.

Now, most people will choose the method of cutting vegetables first and then washing them. They think that washing them first may not be clean. But, you know what? Many nutrients and beneficial substances in vegetables are water-soluble, and a large amount of nutrients will be lost in the water during the washing process after the vegetables are cut into small pieces. In this way, we can't achieve the purpose of supplementing the body's nutrients when eating vegetables. The correct way is to wash first, then cut and cook, so that the nutrients are not easy to lose.

Myth 3: Vegetable soup must be poured out.

About 30%-70% of vitamin C and some water-soluble nutrients will be dissolved in the soup when cooking. If you have blanched with water once before cooking, and removed oxalic acid, nitrite and pesticides, and put less oil and salt when frying, it is harmless to drink the vegetable soup.

Myth 4: Squeeze out the vegetable juice.

Some vegetables need to be chopped when cooking wonton and steamed stuffed bun stuffing, and a lot of juice will flow out at this time. Some people squeeze out the juice of vegetables for the convenience of molding or stuffing. In fact, this is unscientific. In this case, 70% of the vitamins and minerals in the dish are discarded. The correct way is to chop and stir the vegetables together with dried fragrant mushrooms and meat, so that the juice of the vegetables can seep into other fillings, which can also make the buns more delicious, and the nutrition is fully left in the buns and absorbed by the human body.

Myth 5: Too much fuel.

Many people think that cooking with less oil is not delicious, so they put a lot of oil. However, vegetable oil, like animal oil, produces 9 kilocalories per gram of oil. Too much intake can induce obesity or lead to hyperlipidemia, cardiovascular and cerebrovascular diseases due to too much calorie intake. Therefore, it is appropriate to add oil to cooking, and each person should eat 25 grams of oil every day, not more than 30 grams.

Myth 6: Vegetables are stored for a long time.

Storing vegetables for a long time will make fresh vegetables wilted, and the wilted vegetables are not only bad to eat, but also most of the vitamin C is destroyed. Non-toxic nitrate in vegetables will be reduced to nitrite, which can turn normal hemoglobin into methemoglobin, and it will no longer have the ability to carry oxygen. In severe cases, it will make people's nails, lips and even the whole body appear blue and short of breath. Therefore, for the sake of your own life and health, you should try to eat fresh vegetables.

Myth 7: Eat every other night.

A thrifty person may leave a dish that he can't finish for the next meal, and the nutrition of the dish is almost gone at this time. According to the determination, when the fried vegetables are put in 15 minutes, vitamin C will be reduced by 20%, 30% after 30 minutes and 50% after one hour. Moreover, the dishes every other day are easy to deteriorate, and food poisoning is easy to occur after eating. Therefore, it is best to burn and eat now, which is both hygienic and nutritious.

Myth 8: Improper refrigeration.

It's hot now, and many people put the vegetables they bought back in the refrigerator. In fact, the suitable storage temperature of most vegetables is 3℃-10℃, while cucumber should not be lower than 10℃. If it is stored in a refrigerator at about 4℃, the color of cucumber will become darker, the melon will become soft, and transparent colloidal liquid can be seen after cutting, and the taste of cucumber will disappear at that time.

Myth 9: Cooking takes a long time.

Vitamin C in some vegetables is easily oxidized and decomposed when heated, so it can't be cooked for a long time. These vegetables can lose some nutrients even when they are quickly fried or covered for a short time. If they are cooked for a long time, the vitamin C will be reduced even more, so that the vitamin C absorbed by the human body is very few.

Myth 10: Eating too much.

Vegetables can't be eaten too much, because most vegetables are not easy to digest, especially bamboo shoots, celery and broad beans, which contain high crude fiber. After eating a lot, patients with gastrointestinal diseases will be aggravated, and it is easy to cause gastric bleeding or esophageal varices bleeding in patients with liver cirrhosis. A large amount of cellulose will affect the absorption of calcium and zinc, especially for pregnant women and children during their growth and development; Protein in vegetables mostly belongs to "incomplete protein" and lacks many essential amino acids. In order to lose weight, it is easy to get malnutrition if you don't eat a proper amount of high-quality animal protein and its fat-soluble vitamins A and D for a long time. The suitable intake of vegetables is 300 -500 grams per day, and it is not advisable to eat more.

Myth 11: Eat raw blindly.

In hot weather, people's appetite will also drop, and sometimes eating only some raw vegetables will solve the problem. However, some vegetables are poisonous and cannot be eaten raw. They must be heated and cooked to destroy the toxins, such as sword beans, lentils, potatoes and bean sprouts. Vegetables that can be eaten raw must be non-toxic and unpolluted, such as radish, tomato, cucumber and other varieties with good taste. At present, most vegetables on the market have been sprayed with pesticides. Although everyone is used to soaking vegetables before cleaning, this can only remove about 30% of pesticides, and eating this vegetable raw will do harm to people's health. Therefore, try not to eat vegetables raw, even if they can be eaten raw.