Introduction: After the Start of Autumn, a variety of fruits and vegetables come into season. Among them, some are the signature vegetables of autumn, each with its own unique nutritional benefits, and it is recommended to eat them in moderation.
Lotus Root, the Champion of Vitamin B1. Whether in soups, stir-fries, or cold salads, lotus root is a popular ingredient in autumn health recipes. It is rich in vitamin B1, which helps relieve fatigue, promote metabolism and digestion, and has skin-beautifying effects. In addition, lotus root also contains inorganic salts such as vitamin C, calcium, and iron, as well as polyphenols with antioxidant properties. From a Traditional Chinese Medicine perspective, raw lotus root is cooling and can clear heat and calm the mind. When cooked, it becomes warm and can nourish the stomach, nourish yin, invigorate the spleen, and replenish qi and blood, making it especially suitable for the elderly, children, women, patients with high fevers, those with hypertension, poor appetite, and iron-deficiency anemia. However, it should be noted that fresh lotus root is relatively cool and difficult to digest raw. People with a weak spleen and cold stomach or who are prone to diarrhea should eat it cooked.
Chinese Cabbage, the Champion of Calcium. Also known as bok choy or Shanghai green, Chinese cabbage is a vegetable rich in minerals, especially calcium, with as much as 90 mg/100g, nearly double that of napa cabbage. It also contains a large amount of minerals and vitamin K that help with calcium absorption. Furthermore, Chinese cabbage is rich in vitamins B1, B6, and pantothenic acid, which can help alleviate mental stress, and eating more helps maintain a calm state of mind. It should be noted that Chinese cabbage cannot be eaten raw, and when cooking it, stir-frying or stewing for too long should be avoided to prevent nutrient loss.
Broccoli, the Champion of Carotene. As a recognized star vegetable, its nutritional content is not only high but also very comprehensive, especially its carotene content, which is exceptionally high at 7210 micrograms per 100g. Once in the body, carotene can be converted into vitamin A, which protects the eyes, and also has antioxidant effects, which are significant for preventing cardiovascular diseases, tumors, delaying aging, and preventing cancer. In addition, broccoli is rich in calcium, phosphorus, iron, potassium, zinc, manganese, and other minerals, much more than cauliflower, which is also a cruciferous vegetable. Moreover, its vitamin C content is nearly three times that of tomatoes. Studies have shown that steaming broccoli for 5 minutes and then eating it with a dressing has the best anti-cancer effect.
Spinach, the Champion of Folic Acid. In addition to the well-known minerals magnesium, iron, and zinc, spinach is also rich in folic acid. The most important function of folic acid is to produce red and white blood cells and enhance immunity. It is also an important nutrient for preventing birth defects in babies. Spinach is also one of the best sources of lutein, which is very effective in preventing "age-related macular degeneration" caused by eye aging. Since folic acid is a water-soluble vitamin and is unstable to heat and light, spinach should be eaten as soon as possible after purchase, and storage time should not exceed 2 days. Moreover, it should be cooked by steaming, stir-frying over high heat, or boiling with a small amount of water to avoid cooking for too long or until it becomes mushy, which would lead to nutrient loss.
Next, Xiaomei will introduce you to some nutritious autumn dishes. Let's all focus on autumn health together~
Lotus Root and Mushroom Chicken Soup Golden Curry Fried Mushrooms Bok Choy and Pork Rib Stew Stir-fried Shrimp with Broccoli