There are nutritional rankings among vegetables.On June 5, 2014, the Centers for Disease Control and Prevention published a highly publicized new study on its official website. Using authoritative data from the U.S. Department of Agriculture, it calculated the nutrient density (the concentration of important nutrients per unit of calories) rankings of 47 fruits and vegetables.

Forty-one of the fruits and vegetables were recognized as "powerhouse" foods because they contain an average of 10 percent or more of 17 key nutrients per 100 kilocalories. One of the most nutritious top ten vegetables are as follows:

First: watercress

Also known as watercress, bean sprouts, more common in the southern regions of China, such as Guangdong, Guangxi, can be eaten throughout the year, especially from early winter to the end of the spring of the best quality. British research has confirmed that bean curd is rich in antioxidant substances, able to kill free radicals, eat before exercise, can enhance the fitness effect.

Second place: green cabbage

Cruciferae, rich in vitamin B1, vitamin B2, vitamin C, dietary fiber, and calcium, phosphorus, iron and other minerals, can enhance immunity, but also detoxification. It is worth noting that the nutrients contained in the external leaves of cabbage are much higher than those in the center of the cabbage.

Third place: beet

Beetroot is rich in heart-healthy vitamin C, vitamin K, dietary fiber and polyphenols, which can lower blood pressure and fat. However, beet is high in sugar and eating too much of it is not good for blood sugar control and should be taken in moderation.

Fourth: cowpea

Cowpea is another variety of beet, beet is concerned about eating the root, and cowpea is concerned about eating the leaves. However, their nutritional characteristics are very similar, and beet leaves contain a lot of dietary fiber, vitamin C and antioxidants such as beet red, which not only reduces inflammation in the body, but also reduces the risk of cancer and heart disease.

Fifth place: spinach

Spinach contains large amounts of beta carotene, iron, but also an excellent source of vitamin B6, folate and potassium. British studies have confirmed that spinach is one of the best sources of lutein, which prevents eye aging. Spinach is rich in antioxidants and vitamin K, which has the ability to activate brain function and strengthen bones.

Sixth place: chicory

Chicory is a dual-use plant for medicinal and food purposes, and its roots contain inulin and aromatic substances, which can promote the activity of human digestive organs.

Seventh: Oleander

Oleander has a lot of water, low calorie, contains vitamin C, vitamin B2, carotene and calcium, iron, phosphorus, potassium and other nutrients. It is also a good source of dietary fiber, which can prevent constipation.

Eighth: celery

Each 100 grams of celery contains 2.2 grams of protein, calcium 8.5 mg, phosphorus 61 mg, iron 8.5 mg, as well as rich in carotene and a variety of vitamins, the protein content is higher than the general fruits and vegetables 1 times, the iron content of the tomato about 20 times.

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

Ninth: Romaine lettuce

There is currently no domestic Romaine lettuce as a variety, but its nutritional value is similar to lettuce. Rich in B vitamins, vitamin C, vitamin E, etc., dietary fiber and mineral content is also very rich.

Eating more lettuce is very beneficial to one's digestive system. Lettuce also contains romaine lettuce, which has the effect of clearing heat, anti-inflammatory and hypnotic.

Tenth place: kale

This vegetable, which has been widely admired in recent years, has now been introduced into China, but is still in the cultivation stage and is not widely grown. It is rich in vitamins, biologically active substances and minerals and has high nutritional value.

Expanded Information

I, the nutritional parts of different vegetables

1, fruit vegetables

There are tomatoes, beans, persimmons peppers, cucumbers, squash, pumpkin and eggplants. This type of vegetables in addition to beans, pumpkin, squash, eggplant, the best raw to avoid the cooking process vitamin is destroyed.

Tomatoes contain high levels of lycopene and vitamin C. Bean curds, including lentils, peas and beans, are high in protein and have more amino acids than grains.

Others such as calcium, phosphorus, iron and vitamin B1 are also higher than other vegetables. Pumpkin contains a lot of carotene. Chili peppers are richer in carotene and vitamin C.

2, stem and leafy vegetables

There are greens, leeks, chard, spinach, etc., rich in vitamin C and carotene. Spinach contains iron, but at the same time contains oxalic acid, will prevent the food calcium, iron absorption, so before cooking, should be slightly blanched in boiling water.

3, tuberous root vegetables

There are turnips, carrots, taro, potatoes, sweet potatoes and so on. Radish contains a lot of vitamin C, carrots contain a lot of carotene, potatoes, taro contains more starch, high calories, other nutrition is less. Tubers vegetables **** the same characteristics is rich in crude fiber.

If the radish, carrot cut into thin slices or thin strips, placed 1 ~ 2 days later, its crude fiber can increase by about 3 times. So radish food to cut now eat, should not be cut after storage.

The same vegetables in different parts of the nutrient content also has a difference, such as green onions green part of the onion than the white part of the nutritional content is much higher. The white part of the onion vitamin A, vitamin B1 and vitamin C content is less than half of the green part of the onion.

The same celery plant, dark green celery leaves contain more vitamin A and vitamin C than light green stalks and stalks, as well as cabbage, whose leaves are more nutritious than the stalks.

Two, which part of the vegetables can not eat

1, green pepper: Tibia

In order to prevent diseases and insects, most of the vegetables are sprayed with pesticides, and green pepper, although it is hanging, but it is shorter plants, pesticides are often sprayed from the top down, will be the green pepper in the Tip accumulates a lot of pesticides.

2, cabbage: vegetable gang

Cabbage gang and cabbage can be said to be the most pesticide residue place. When spraying, the pesticides sprayed on top will flow slowly down the leaves and stalks to the bottom of the gang, so the pesticides on the gang tend to be more.

Secondly, because the vegetable gangs are close to the ground, day and night wind and sunshine caused by the pesticide reduction or decomposition of the chance is relatively small, so the pesticide residues on the vegetable gangs are more stubborn some.

3, potatoes: skin

Potatoes contain lycopene (also known as lobelia), a weak alkaline glycoside. This toxic substance is almost entirely concentrated in the potato skin, especially the sun green or sprouted potato skin. Lobelin may cause chronic poisoning when it accumulates to a certain amount in the body.

4, beans: both ends and sides

If not removed or cooked, it is easy to cause nausea, vomiting, diarrhea, dizziness and other adverse reactions. The toxins are even higher in beans that are not fully cooked when cooked to 80 degrees Celsius, so the best way to eat beans is to pinch off the ends and simmer them over high heat. Make sure the water in the pot doesn't cover the string beans, and cook for 30 minutes after the water boils.

5, fresh cauliflower: root

Fresh needles is fresh cauliflower, colchicine is mainly in its roots, into the body by oxidation to produce toxic substances oxidized colchicine, destroy the ability of cell division, so that the cell death, causing gastrointestinal discomfort, abdominal pain, vomiting, diarrhea and other symptoms similar to acute gastroenteritis, it is very easy to The company's website is a great source of information about the company's products and services.

6, small rape: root

Spraying due to the effect of gravity, pesticides will flow down the leaves and vegetables, gathered in the root of the vegetable.

7, sweet potatoes: skin

Sweet potato skin is very high in anticancer ingredients, but because it grows in the ground, the skin and the soil direct contact, a lot of harmful substances will accumulate in the skin of the sweet potato. Sweet potatoes are also susceptible to the black spot fungus, which is characterized by brown and dark brown spots on the skin.

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