Nutritional value of vegetables

Do you know what the nutritional value of vegetables? I believe we all know that vegetables are very nutritious, eat more vegetables on the human body will have a great help, but few people know what the nutritional value of vegetables, the following is what I help you to organize the analysis of the nutritional value of vegetables, interested friends hurry to understand it.

Vegetables nutritional value 1

1. Carbohydrates

Vegetables contain carbohydrates including starch, sugar, cellulose and pectin. Root vegetables contain more starch, such as potatoes, yams, lotus root, sweet potatoes, etc., the content of carbohydrates can reach 10% to 25%, while the general content of starch in vegetables is only 2% to 3%; some vegetables with a sweet flavor contain a small amount of sugar, such as carrots, tomatoes and so on.

Vegetables are an important source of dietary fiber (cellulose, hemicellulose, pectin) for the human body. Leafy and stem vegetables contain relatively high amounts of cellulose and hemicellulose, while pumpkins, carrots, and tomatoes contain some amount of pectin.

2. Inorganic salts and trace elements

Vegetables contain a certain amount of inorganic salts and trace elements, especially sodium, potassium, calcium, magnesium, phosphorus, etc., not only to supplement the human body's needs, the body's acid-base balance plays an important role. Among the calcium-containing vegetables are mainly cowpeas, spinach, rape, cabbage, potherb mustard, amaranth, coriander, potatoes, capers, celery, leeks, young peas, etc.; sodium-containing vegetables are mainly celery, marjoram, squash, coronarium, etc.; potassium-containing vegetables are mainly fresh legume vegetables, chili peppers, squash, mushrooms, shiitake mushrooms and so on.

Vegetables also contain a certain amount of trace elements, mainly iron, copper, zinc, iodine, molybdenum and so on. Among them, the main vegetables with high iron content are green leafy vegetables such as water chestnuts, celery, coriander, water chestnuts, cabbage, etc.; more copper-containing vegetables such as taro, spinach, eggplant, fennel, water chestnuts, green onions, Chinese cabbage, etc.; relatively more zinc-containing vegetables such as Chinese cabbage, radish, eggplant, pumpkin, potatoes and so on.

It is worth noting that most vegetables contain high levels of oxalic acid and dietary fiber, which affects the digestion and absorption of inorganic salts and trace elements, and the nutritional value is not high. Vegetables with high oxalic acid content are mainly spinach, cabbage, amaranth, wild rice, fresh bamboo shoots, onions and so on.

3. Vitamins

Vegetables are rich in vitamins, the most important of which are vitamin C, carotene and so on. Vitamin A and Vitamin D are not found in vegetables in high amounts.

Vitamin C is mainly distributed in the metabolism of the leaves, flowers, stems and other tissues and organs, parallel to the distribution of chlorophyll, that is, the darker the green the more abundant its vitamin C content. Green pepper (green pepper vitamin C content of 144mg/100g, persimmon pepper 72mg/100g), cauliflower (61mg/100g) and leafy vegetables such as potherb mustard (52mg/100g), rape (36mg/100g) and other high content. Compared to leafy vegetables, most melons and tomatoes (e.g. cucumber, tomato) and root vegetables do not contain high levels of vitamin C. However, they are more highly utilized because they can be eaten raw without destroying the vitamin C due to the cooking process.

Carotene and other pigments in vegetables **** exist, where green, red, orange, purple vegetables contain carotene, dark leafy vegetables in the carotene content is particularly high, such as leeks, greens, celery leaves, radish tassels, spinach, amaranth, lettuce leaves, etc., the content of each 100g of vegetables can be as high as 2mg or more, and other high content of vegetables are carrots, pumpkin, golden broccoli etc.

Vegetables contain flavonoids, of which bioflavonoids belong to the class of vitamin substances, and vitamin C has a similar . Role, and has an antioxidant effect, can protect the vitamin C in vegetables from destruction. Its content in green peppers, kale, garlic, onions, tomatoes is rich.

4. Protein and fat

The protein content of vegetables is very low, about 1% to 3%, the protein lysine, methionine content is low, and its composition is not in line with the needs of the human body. Most vegetables contain no or only trace amounts of fat.

5. Aromatic substances and pigments

Vegetables contain a variety of aromatic substances, its oily volatile compounds known as essential oils, the main components of alcohols, esters, aldehydes, ketones, hydrocarbons, etc., some of which exist in the form of sugar or amino acids, need to be broken down by the action of enzymes into essential oils (such as garlic oil). Aromatic substances give food flavor, can stimulate the appetite, conducive to human digestion and absorption. Vegetables contain a variety of pigments, such as carotene, chlorophyll, anthocyanin, lycopene, etc., which give them a colorful hue and help in cooking side dishes as well as enhancing appetite. Since vegetables are important foods in the human diet, the appropriate choice of vegetable varieties is directly related to the quantity and quality of nutrients in the daily diet. Nutritional Classification of Vegetables. Class A vegetables represent the nutritional quality of vegetable foods, so leafy vegetables, wild vegetables, etc. should occupy a certain proportion of the day's meals, preferably up to 50% of the vegetable intake.

Vegetable nutritional value 2

1. Leafy vegetables such as cabbage, spinach, leeks, greens, etc., is a good source of carotene, vitamin B2, vitamin C, minerals and dietary fiber. Green leafy vegetables and orange vegetables are richer in nutrients, especially carotene.

2. Root vegetables in the garlic, taro, onions, potatoes rich in selenium.

3. Melon and eggplant vegetables in the chili pepper, bitter melon, etc., rich in vitamin C content.

4. Fresh legume vegetables such as beans, beans, lentils, peas and other high carotene, but also rich in potassium, calcium, iron, zinc, selenium and so on.

5. Mushroom vegetables food such as mushrooms, mushrooms, fungus, fungus, kelp, seaweed and so on. Rich in protein, dietary fiber, carbohydrates, vitamins and trace elements.