Introduction: Autumn and winter are the best seasons for nourishment. Supplementing with seasonal fruits and vegetables not only satisfies the taste buds of food lovers but also achieves a health-preserving effect. Let's take a look at these champion fruits and vegetables for healthy living!
1 Lotus Root: Vitamin B1 Champion
Whether in soups, stir-fries, or cold salads, lotus root is a very popular ingredient in autumn health recipes. It is rich in Vitamin B1, which helps relieve fatigue, promote metabolism and digestion, and has a skin-beautifying effect. 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 has the effect of clearing heat and relieving irritability. When cooked, it becomes warm and can nourish the stomach, nourish yin, strengthen the spleen, and replenish qi and blood. It is especially suitable for the elderly, young children, women, patients with high fevers, hypertension, loss of 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.
Lotus Root and Pork Bone Soup
2 Mushrooms: Potassium Champion
Mushrooms, hailed as "mountain treasures," are rich in minerals, especially potassium. The so-called "potassium superstar," the banana, contains 256 mg/100g of potassium. In contrast, the potassium content in common mushrooms is as follows: Button mushroom (white mushroom) 1655 mg/100g, Mushroom (fresh mushroom) 312 mg/100g, and Agaricus bisporus 307 mg/100g, far exceeding that of a banana.
Potassium can prevent stroke, assist normal muscle contraction, and lower blood pressure. Additionally, mushrooms are rich in dietary fiber.
What's more valuable is that mushrooms have a tender, smooth texture, unlike other high-fiber foods that can be difficult to swallow. Mushrooms are versatile and can be prepared in various ways, such as stir-frying, soups, and fillings.
Stir-fried Mushrooms with Broccoli
3 Bok Choy: Calcium Champion
Bok choy, also known as green cabbage or chickweed cabbage, is a vegetable rich in minerals, especially calcium, with up to 90 mg/100g, which is nearly double that of Napa cabbage. Bok choy also contains a large amount of mineral elements and Vitamin K that help with calcium absorption.
Furthermore, bok choy is rich in Vitamin B1, B6, and pantothenic acid, which helps relieve mental stress, and eating more can help maintain a calm state of mind.
It should be noted that bok choy should not be eaten raw. When cooking it, stir-frying or stewing for too long should be avoided to prevent nutrient loss.
Minced Garlic Bok Choy
4 Broccoli: Carotene Champion
As a recognized star vegetable, its nutritional content is not only high but also very comprehensive. Its carotene content is particularly outstanding, reaching as high as 7210 micrograms per 100 grams.
Carotene, once in the body, can be converted into Vitamin A to protect and improve eyesight, and it also has antioxidant effects. It is of great significance in preventing cardiovascular diseases and tumors, as well as delaying aging and preventing cancer.
In addition, broccoli is rich in calcium, phosphorus, iron, potassium, zinc, manganese, and other minerals, far more than cabbage, which is also a cruciferous vegetable. Moreover, its Vitamin C content is nearly three times that of a tomato.
Studies have shown that steaming broccoli for 5 minutes and then eating it with a dressing provides the best anti-cancer effect.
Broccoli with Wood Ear Mushroom
5 Spinach: Folic Acid Champion
In addition to the well-known minerals like 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, enhancing 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 is best bought and eaten fresh, and storage time should not exceed 2 days. It should be cooked by steaming, stir-frying over high heat, or boiling with a small amount of water to avoid prolonged and overcooked cooking, which can lead to nutrient loss.
Sesame Paste Spinach