Fruits and vegetables are rich in nutrients, full of various vitamins, and can prevent many diseases. Eating more fruits and vegetables in daily life can be said to be nothing but beneficial for the body. Today, the editor will recommend six kinds of fruits and vegetables for everyone. Let's take a look at their amazing effects!
I. Apple
Apples are nutritionally comprehensive and very suitable for all kinds of people. Apples are known as the "number one fruit in the world" and "the general practitioner in food". Apples are rich in water and dietary fiber, as well as rich nutrients such as carotene, pectin, and vitamins, as well as antioxidants such as quercetin and catechol.
1. Never underestimate "quercetin", a substance that may sound unfamiliar. Studies have shown that it can protect the lungs from pollutants. Eating 5 apples with the skin on for a week can improve lung function, reduce the risk of various cancers including lung cancer and breast cancer, and delay aging;
2. The "star ingredient" in apples, pectin, is a soluble fiber that helps lower blood pressure and blood sugar, and maintains gastrointestinal health;
3. Apples contain a lot of potassium, which can promote the excretion of sodium salts in the body, so it has a certain effect on preventing and treating high blood pressure.
Reminder: Eating apples should not be too fast. People with poor gastrointestinal tract should pay special attention, as eating too fast can easily cause indigestion.
Apple Crisps
Extended Reading: The Complete Guide to Eating Apples
II. Pumpkin
Autumn is the best time to eat pumpkins. Pumpkins contain carbohydrates, carotene, dietary fiber, amino acids, polysaccharides, as well as various vitamins and minerals.
1. The carotene rich in pumpkins can be converted into vitamin A in the body, effectively protecting vision, promoting bone development, and maintaining skin health;
2. Pumpkin is a high-calcium, high-potassium, low-sodium food, which is beneficial for preventing and treating osteoporosis and high blood pressure;
3. The chromium in pumpkin can promote insulin secretion, and the high fiber can delay the absorption of sugar by the small intestine, so it has a certain effect on preventing and treating diabetes;
4. The pectin in pumpkin has strong adsorption capacity, which can remove harmful substances from the human body, improve human immunity, and also promote ulcer healing;
5. Eating pumpkin can also increase satiety, help reduce food intake and control weight, and is suitable for diabetic and obese people;
6. Often eating pumpkin is also beneficial to cardiovascular and cerebrovascular health, protects the prostate, fights cancer, and promotes sleep.
Reminder: Diabetics should prioritize tender pumpkins. If you want to use pumpkin as a staple food, do not exceed the amount of one staple meal per day.
Pumpkin Glutinous Rice Balls
Extended Reading: The Complete Guide to Eating Pumpkin
III. Mushroom
Americans praise mushrooms as "the food of God", and Japanese people believe that mushrooms are at the "peak of plant foods"... Mushrooms are nutritious, delicious, and rich in various minerals, vitamins, amino acids, and polysaccharides.
1. Mushrooms are the only plant source of vitamin D. A study by the American Society for Biochemistry and Microbiology found that exposing fresh mushrooms to sunlight before eating can be as effective as a dietary supplement in supplementing vitamin D;
2. Mushrooms are also known as a "treasure trove of vitamin A" because they are rich in carotene, which can be converted into vitamin A in the body after consumption;
3. Mushrooms are also experts in preventing and fighting cancer. Shiitake mushrooms are rich in lentinan, which can effectively improve the human body's ability to inhibit malignant tumors.
Reminder: When soaking dried shiitake mushrooms, do not soak for too long. 20 to 40 minutes is best, otherwise the aroma and nutrients will be lost.
Pumpkin Soup Bread
Extended Reading: The Complete Guide to Eating Mushrooms
IV. Broccoli
Japanese studies have shown that the average nutritional value of broccoli ranks first, making it a vegetable with relatively complete nutritional components. For example, its mineral components are more comprehensive than other vegetables, with rich content of calcium, phosphorus, iron, potassium, zinc, manganese, etc.
1. According to the analysis and testing of the Food and Agriculture Organization of the United Nations and the Institute of Hygiene of the Chinese Academy of Medical Sciences, every 100 grams of edible part of broccoli contains up to 110 milligrams of vitamin C, which is 5 times that of tomatoes; the content of vitamin B, carotene, protein, and other carbohydrates is higher than that of cauliflower, kale, and cabbage;
2. Broccoli is also rich in vitamin K. Studies have shown that vitamin K is not only related to blood coagulation function, but also beneficial to bone health;
3. As a member of the cruciferous vegetable family, broccoli is rich in various anti-cancer and lipid-lowering components, and has effects such as preventing allergies, anti-oxidation, and protecting the heart.
Reminder: When cooking broccoli, excessive heating will destroy the active substance "glucosinolate", greatly reducing its anti-cancer effect, so it is important to control the heat. Steaming and cold mixing are good choices.
【Shandong】Garlic Broccoli with Wood Ear Mushrooms
Extended Reading: The Complete Guide to Eating Broccoli
V. Fresh Jujube
Crisp, tender, juicy, and with a unique flavor, compared to other autumn fruits, the content of many nutrients in fresh jujubes ranks first, such as vitamin C, potassium, magnesium, etc.
1. Fresh jujubes are rich in vitamin C, with a content of 200-500 milligrams per 100 grams, which is higher than the 60-200 milligrams in kiwis. Vitamin C can soften blood vessels, prevent high blood pressure, coronary heart disease, and arteriosclerosis;
2. Fresh jujubes are also rich in functional active ingredients such as flavonoids, rutin, and polysaccharides, which have the effects of improving blood lipids, lowering cholesterol, and lowering blood pressure.
Reminder: Fresh jujubes are best eaten raw, which is beneficial for nutrient absorption. Dried jujubes are suitable for congee or soup, which helps to release the nutrients. Eating too many jujubes may cause bloating. It is advisable to eat a handful or two of fresh jujubes daily. In addition, the sugar content of fresh jujubes is as high as 20%-30%. After eating jujubes, you should appropriately reduce a few mouthfuls of staple food to avoid excess energy. Diabetics should pay special attention to this.
Red Date, Oat, and Goji Berry Porridge
Extended Reading: The Complete Guide to Eating Jujubes
VI. Sweet Potato
Sweet potatoes are the "champion vegetable" recognized by the World Health Organization. Sweet potatoes have high nutritional value and are rich in dietary fiber, various vitamins, and minerals. According to the statistics of the USDA National Nutrient Database, a medium-sized sweet potato can meet 400% of the human body's daily vitamin A requirement, 37% of the vitamin C requirement, and 16% of the vitamin B6 requirement.
1. The biggest feature of sweet potatoes is that they contain rich and excellent dietary fiber, which is beneficial for gastrointestinal peristalsis and can prevent constipation;
2. Sweet potatoes are the absolute "king of high-potassium and low-sodium". A study published in the US magazine "Prevention" found that potassium-rich foods like sweet potatoes can reduce the risk of stroke by 20%;
3. Sweet potatoes can also fight cancer. Sweet potatoes once topped the "Anti-Cancer Vegetable Ranking" list released by the Japanese National Cancer Research Center;
4. Sweet potatoes are rich in mucoprotein, which is good for joint care. They contain more calcium and magnesium, which can prevent and treat osteoporosis;
5. A study by the University of Vienna in Austria found that after taking white sweet potato extract, type 2 diabetic patients improved their insulin sensitivity, which is beneficial for blood sugar control;
6. After studying the effects of 130 kinds of food, the University of Tokyo in Japan found that sweet potatoes' effect of inhibiting cholesterol is 10 times that of other foods.
Reminder: It is best not to eat sweet potatoes raw; cooking methods such as steaming and boiling are appropriate, do not fry; do not eat too much at once, and it should partially replace staple food; do not eat on an empty stomach, as it is easy to cause acid reflux and heartburn.
In summary, although these foods are good, they should not be eaten in excess. A healthy diet must follow the principle of food diversity, eating about 20 kinds of food every day. Even healthy foods should be consumed in moderation.
Milky Sweet Potato Chips
Extended Reading: The Complete Guide to Eating Sweet Potatoes
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