Red, green, yellow … Different colors of vegetables have so much nutritional nutrition

What factors will you be affected by when you buy vegetables?

price?Taste?Hobby?The nutritional value of vegetables?Or will you consider it together?

Many times we tend to buy some kinds of vegetables through prices and preferences. The nutritional value of vegetables is not considered.

However, scientific research has confirmed:

There is a close relationship between the color of vegetables and nutrients, which means that we can make more scientific choices by paying attention to the color of vegetables to ensure that we consume diverse and balanced nutrients.

1. What nutrients are there in vegetables?

When I was young, I did n’t like to eat vegetables. Parents would tell us not to picky eaters and eat more vegetables because it is good for our health.

But do you know why vegetables are good for your body?What nutrients do they have?

1. Vitamin C: Vitamin C helps enhance the function of the immune system. It promotes the generation and activity of white blood cells, improves the ability of the body to fight virus and bacteria; it can enhance the absorption and utilization of iron to prevent iron deficiency anemia; in additionIt also has the role of anti -inflammatory and anti -aging.

It should be noted that vitamin C is water -soluble vitamin and cannot be stored in the body. Therefore, it is best to take sufficient vitamin C to meet the body’s needs through diverse vegetables and fruits every day.

2. Folic acid (also known as vitamin B9): Folic acid helps to maintain cardiovascular health. In addition, it plays an important role in the development of the neural tube of the embryo. Especially for women who are pregnant and planned to be pregnant, it is necessary to supplement proper folic acid., But under the guidance of a doctor or nutritionist.

3. Dietary fiber: This is a kind of nutrient that we need but often ignores our body. Dietary fiber is very important for promoting the health of the digestive system. It helps prevent constipation, reduce cholesterol absorption, maintain blood sugar stability, increase satiety,feel.

4. Carotene: The most well-known carotenoids are β-carotene. This type of substance can be converted into vitamin A, which helps protect vision, maintain skin health, and enhance immunity.

5. Hollyol: The compounds that naturally exist in plants, they are a steroid inherent in plant; in the human body, they can compete with cholesterol competitiveness in the human body, and inhibit the absorption of cholesterol into the blood, thereby reducing cholesterol, and supporting support.Intestinal health, anti -cancer, anti -inflammatory effects.

6. Anxisan: Anxisen is a type of natural pigment that exists in many plants. It is a powerful antioxidant that can neutralize free radicals and reduce the damage to cells in the stimulation of oxidation, thereby delaying aging; in addition, it alsoIt has the characteristics of anti -platelet aggregation, which helps reduce thrombosis and the occurrence of cardiovascular and cerebrovascular diseases.(Note: Freedomy is an unstable molecule produced by metabolism, environmental factors and bad living habits, which will cause cell damage and aging)

Second, the color of vegetables is different, is the nutritional different nutrition?

1. Green vegetables: such as spinach, lettuce and green beans, rich in chlorophyll, vitamin C, vitamin K, folic acid, calcium, iron and dietary fiber.These nutrients play an important role in maintaining immune function, promoting digestion and support, and supporting bone health.

2. Orange red vegetables: such as carrots, pumpkin, and sweet peppers. They are rich in β-carotene (vitamin A forethers), vitamin C, potassium, and cellulose.These nutrients are critical to maintaining vision, promoting the function of immune system, cardiovascular and skin health.

3. Yellow vegetables: such as corn, yellow persimmon and yellow pepper, rich in vitamin C, vitamin A, potassium and lutein.These nutrients help provide antioxidants, protect eye health, and promote digestion.

4. Purple vegetables: such as purple cabbage and purple potato, including anthocyanins, vitamin C, vitamin K, cellulose and antioxidant, etc. These vegetables help anti -inflammatory, promote cardiovascular health, and maintain health cognitive functions.Essence

3. Do you know?The health of different parts of the body is specially related to the color of vegetables!

The nutritional content of vegetables is closely related to the health of different body parts.The following are the nutritional components of some common vegetables and their benefits to different parts of the body:

1. Eye health: Choose green and yellow vegetables, such as spinach, cabbage cabbage, carrots, etc. They are rich in lutein and corn vascin to help protect the eyes from damage and maintain vision health.

2. Cardiovascular Health: Choose red and purple vegetables, such as tomatoes, red peppers, grapes, etc. They are rich in lycopene, anthocyanins and antioxidants, which can reduce blood pressure and improve blood circulation.Essence

3. Immune system: Choose red, orange and green vegetables, such as red peppers, carrots, spinach, etc. They are rich in vitamin C, β-carotene and other antioxidants, which helps to enhance immunity and improve resistance.

4. Bone health: Choose green vegetables, such as cauliflower, cabbage cabbage, beans, etc. They are rich in vitamin K and calcium, which is essential for bone growth and maintaining bone density.

5. Gastrointestinal health: Choose fiber -rich vegetables, such as celery, beans, carrots, etc., which help promote the normal operation of the digestive system, prevent constipation and other digestive problems.

6. Healthy skin color: Choose orange and red vegetables, such as carrots, tomatoes, sweet peppers, etc. They are rich in β-carotene and antioxidants, which helps protect the skin from ultraviolet damage and maintain healthy skin color and luster.

Fourth, clean the little tricks, come and collect it!

Vegetables often come into contact with soil and other external pollutants during planting and picking. These pollutants may contain bacteria, parasites and other pathogens, which pose a threat to human health.Therefore, we must completely clean the vegetables to effectively remove the surface of the surface and the potential bacteria, and reduce the risk of food -based diseases.Here are some common tricks for common vegetables:

Use vegetable brush: Choose a soft but have a certain brushing vegetable brush to gently wash the surface of the vegetables, especially the uneven part.This can more effectively remove dirt and residues.

Soak salt water: Before cleaning vegetables, you can add some salt to the water to make it salty salt water.Soak the vegetables in salt water for about 10 minutes, and then rinse with water.Salt water helps remove bacteria and other pollutants on the surface of vegetables.

Use vinegar: Add some vinegar to water, soak the vegetables for several minutes, and then rinse with water.Vinegar has the effect of sterilization and deodorization, which can help remove bacteria and odors on the surface of vegetables.

Pay attention to leafy vegetables: For leafy vegetables, such as spinach, lettuce, and kale, the leaves can be cleaned separately.Gently shake the leaves under the flowing water to ensure that it is completely cleaned to the surface of each blade.

Remove the outer layer of leaves: For vegetables such as cabbage and lettuce, the outer leaves are usually more vulnerable to pollution.Before cleaning, remove the outer leaves and then clean it to ensure cleaner vegetables.

Pre -washing of warm water: Use warm water pre -washing vegetables to help loose surface dirt and bacteria.Then rinse the vegetables with cold water to completely remove impurities.

Even if it is organic vegetables or vegetables planted, although pesticides may be used less, it is still recommended to fully clean it to remove the surface impurities and bacteria.

references:

[1] Hangzhou Garden. Research on the stability and antioxidant activity in purple vegetables [D]. Qinghai University, 2019.DOI: 10.27740/d.cnki.gqhdx.2019.000393.

[2] Chen Shuo, Wang Chongchuan, Zhu Deqiang, etc. The research progress of plant natural bodied compounds [J]. Journal of Qilu University of Technology, 2023,37 (02): 66-73.doi: 10.16442/j.cnki.qlgydxxb.2023.02.011.

[3] Kou Lin Yuan. The nutritional value of different colors of vegetables [J]. Health guide, 2018,24 (06): 8.

[4]. Vegetables of different colors have different health effects [J]. Jilin Vegetable, 2017 (Z1): 21.

[5] Li Li. Anti -cancer color in vegetables [J]. Everyone is healthy, 2015 (17): 58.

Author: Xiaojuan is not a master’s degree in food science and engineering at Henan University of Technology

Picture source: pixabay

Editor -in -chief: Guru

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