In March, as spring takes hold, grass grows and birds sing, and a variety of seasonal fresh vegetables arrive on the market, bringing a "spring on the tip of the tongue" for citizens. Experts suggest that in spring, one should add more "color" to the dining table and eat more dark-colored vegetables.
Vegetables can be categorized into light-colored and dark-colored based on their appearance. Nutritionists note that dark-colored vegetables generally have higher nutritional value than light-colored ones. Dark vegetables are rich in beta-carotene, which is a primary source of Vitamin A for residents in China. They also contain various other pigments, such as chlorophyll, lutein, lycopene, anthocyanins, and other aromatic substances. These elements give vegetables their special and rich colors, flavors, and aromas, stimulate the appetite, and exhibit certain special physiological activities. Additionally, dark vegetables are generally exposed to sunlight for longer periods and are mostly leafy, resulting in a higher dietary fiber content than light-colored vegetables. Regular consumption is beneficial for intestinal health.
"It is recommended that each person consume at least 300-500 grams of vegetables daily, choosing as many varieties as possible. Dark-colored vegetables should make up more than half of the total vegetable intake, such as tomatoes, spinach, rapeseed, broccoli, bell peppers, purple cabbage, carrots, purple onions, and more."
What are some common dark-colored vegetables?
Dark green vegetables: Spinach, rapeseed, cabbage, celery leaves, water spinach, lettuce leaves, mustard greens, broccoli, watercress, scallions, crown daisy, radish leaves, snow peas, etc.
Red vegetables: Beets, red bell peppers, tomatoes, red chili peppers, etc.
Yellow (orange) vegetables: Carrots, pumpkin, yellow bell peppers, yellow zucchini, etc.
Purple (including blue and black) vegetables: Amaranth, purple cabbage, purple onions, kelp, wood ear mushrooms, etc.