There are many types of vegetables, and their nutritional value varies greatly. Only by rationally combining different varieties of vegetables can it be beneficial to health. It is recommended that each person consume 300-500 grams of a variety of vegetables daily. First, it is advisable to choose fresh and seasonal vegetables to avoid the loss of some nutrients due to long storage periods.
Additionally, when conditions permit, try to consume as many types of vegetables as possible. Special attention should be paid to selecting dark-colored vegetables (such as dark green, red, orange, and purple vegetables), which should account for half of the total vegetable intake. This is because the nutritional value of dark-colored vegetables is generally superior to that of light-colored ones. Dark-colored vegetables are rich in carotenoids, especially β-carotene, which is the primary source of Vitamin A for the Chinese population. Furthermore, dark-colored vegetables also contain various other pigments such as chlorophyll, lutein, lycopene, anthocyanins, as well as aromatic substances. These give vegetables their special colors, flavors, and aromas, stimulate appetite, and exhibit certain special physiological activities.
Common dark green vegetables: spinach, rape, winter jute, celery leaves, water spinach (swamp cabbage/rice paddy herb), lettuce leaves, mustard greens, broccoli, watercress, scallions, crown daisy, chives, radish leaves, etc.
Common red and orange vegetables: tomatoes, carrots, pumpkins, red chili peppers, etc.
Common purple-red vegetables: red amaranth, purple cabbage, Houttuynia cordata (fish mint), etc.
When selecting vegetables, it is also important to increase the intake of cruciferous vegetables such as Chinese cabbage, bok choy, flowering Chinese cabbage, purple-stemmed flowering cabbage, broccoli, cauliflower, and kale, as well as fungal and algae foods. Pickled and preserved vegetables are high in salt and lose a significant amount of vitamins, so they should be consumed in moderation. When eating starchy vegetables such as potatoes, taro, lotus root, and Chinese yam, it is advisable to reduce the intake of staple foods to avoid excessive energy consumption.