Introduction: The health benefits of eating more fruits and vegetables are innumerable. Numerous studies at home and abroad have shown that this can not only effectively reduce the risk of diseases such as cancer and cardiovascular diseases, but also promote mental health, make people happier, and thus extend life expectancy.
The "health power" of each fruit and vegetable is actually different. Do you know which fruits and vegetables are favorite for different parts of your body? The reporter interviewed Fu Jinru, Honorary Chairman of the Tianjin Nutrition Society, and Professor Hu Liming, a nutritionist from the Department of Nutrition, Xiangya Hospital of Central South University, to draw a "fruit and vegetable nutrition map" for your whole body, teaching you how to supplement fruits and vegetables from head to toe.
Broccoli and bananas protect the brain
Eating more broccoli, cabbage, and cauliflower can improve memory. These vegetables contain a chemical substance called acetylcholine, which is responsible for controlling the excitability of brain cells. The higher the excitability of brain cells, the stronger the brain's memory ability. Omega-3 fatty acids provide the nutrients needed for the brain's self-repair and help develop brain function. Nuts (especially walnuts) are rich in omega-3 fatty acids. Dark green vegetables, such as purslane and perilla, are rich in linolenic acid, which is also a type of omega-3 fatty acid. The brain also likes foods rich in vitamin B6, such as bananas, which can help people feel refreshed and improve work efficiency.
Carrots and citrus protect the eyes
People who overuse their eyes can appropriately consume fruits and vegetables rich in beta-carotene and lutein, because part of the beta-carotene is converted into vitamin A after entering the body, which is a necessary nutrient for retinal photoreception; lutein is converted into zeaxanthin, the main pigment of the macula, which can effectively filter ultraviolet rays, prevent eye damage, and prevent eye aging. Carrots and citrus fruits are rich in beta-carotene; dark green vegetables (such as spinach, rapeseed, etc.), purple-red vegetables (such as purple cabbage, red amaranth, etc.) and dark fruits (such as blueberries, cherries, mulberries, etc.) not only contain carotene but also contain a large amount of lutein, making them good foods for eye protection.
Bell peppers and kiwis protect gums
When the human body lacks vitamin C, it is easy to lead to malnutrition of the gums, causing bleeding and swelling, and even causing gum atrophy and degeneration. Kiwi is known as the "king of vitamin C". Eating it often helps gum health and can also prevent mouth ulcers. Other fruits and vegetables rich in vitamin C include bell peppers, tomatoes, chili peppers, oranges, etc.
Tomatoes and strawberries protect the cardiovascular system
A study in Singapore found that eating more heart-healthy fruits and vegetables can reduce the risk of heart disease by 30%. The Cardiovascular Disease Research Center of the University of Michigan in the United States found that red fruits and vegetables such as cherries, strawberries, and tomatoes help reduce the risk of heart disease. This is because lycopene in tomatoes and anthocyanins in cherries and strawberries are antioxidants that can prevent and repair cell damage, increase the level of good cholesterol (high-density lipoprotein cholesterol), and prevent atherosclerosis.
Lily and pear moisten the lungs
Lily is sweet and slightly bitter in nature, and can moisten the lungs, relieve cough, calm the mind, and protect the mucous membranes of the respiratory and digestive tracts. In addition to starch, protein, and fat, lily also contains more calcium, phosphorus, iron, and B vitamins, vitamin C, carotene and other nutrients, which have lung-protecting effects. Pear is cold in nature and sweet in taste, and enters the lung and stomach meridians. It has the effects of clearing heat and nourishing yin, moistening the throat and promoting fluid production, and moistening the lungs to relieve cough and phlegm. However, because of its cold nature, it is not advisable to eat too much at once, otherwise it may damage the spleen and stomach.
Mushrooms and green apples protect the liver
The World Health Organization once announced that eating more fruits and vegetables helps the liver detoxify and can reduce the chance of liver cancer by 52%. Liver detoxification requires the help of various vitamins. Mushrooms contain more vitamin C and dietary fiber, which can promote the excretion of harmful substances such as lead, arsenic, and benzene; shiitake mushrooms are rich in B vitamins, which can help repair liver function and prevent fatty liver. The liver also likes green foods, such as green apples and spinach, which are beneficial to liver qi circulation and metabolism, can eliminate fatigue, and relieve liver depression.
Broccoli and black grapes nourish the kidneys
In traditional Chinese medicine, it is believed that the color black corresponds to the kidneys, and eating more black foods helps to nourish the kidneys. Black grapes are not only rich in various minerals such as calcium, potassium, phosphorus, and iron, and rich vitamins, but also contain various essential amino acids for the human body, and have the effects of lowering blood lipids, nourishing the kidneys, antioxidation, and improving immunity. Cauliflower is neutral in nature and sweet in taste, and has the effects of strengthening the kidneys and bones, nourishing the brain and filling the marrow, strengthening the spleen and stomach, and moistening the lungs and throat. Stir-frying it with pig or sheep kidneys and black fungus can strengthen the kidneys and the body.
Chinese yam and mulberries strengthen the spleen and stomach
People with poor gastrointestinal function can often eat starchy foods such as Chinese yam, pumpkin, and potatoes to strengthen the spleen and stomach. Chinese yam contains a large amount of substances such as amylase and polyphenol oxidase, which helps the digestive and absorption functions of the stomach, and has a good auxiliary therapeutic effect on chronic esophagitis, gastritis, gastric and duodenal ulcers, chronic pancreatitis, and poor small intestinal absorption function. Mulberry is rich in vitamins, organic acids, and active protein. Regular consumption can promote gastric juice secretion, stimulate intestinal peristalsis, and can whet the appetite and moisten the intestines.
Garlic and apples protect the prostate
British nutritionists believe that allium vegetables such as garlic and onions can prevent or stop the growth or spread of prostate cancer. The effect of green onions on preventing prostate cancer is particularly prominent. Clinical studies have found that the zinc content in the prostatic fluid of patients with chronic prostatitis is significantly lower than that of normal people. Apples are rich in zinc. Foreign studies have shown that eating 1-2 apples a day can relieve prostatitis.
Lettuce and cherries nourish joints
American scientists have found that biotin such as anthocyanins in cherries can promote blood circulation, help excrete uric acid, and relieve discomfort caused by gout and arthritis. It is also very effective in eliminating muscle soreness and inflammation. Vegetables such as lettuce, rapeseed, bok choy, and celery are calcium-supplementing vegetables that should not be ignored and help strengthen bones and muscles.
Peas and grapefruits prevent beriberi
People who lack vitamin B1 in their bodies are prone to beriberi and should eat more foods rich in vitamin B1. In addition to whole grains, beans such as kidney beans and peas, celery leaves, lettuce leaves, and grapefruits and navel oranges also contain relatively rich vitamin B1, which can effectively prevent and treat beriberi.