Pumpkin Leads the Way: 6 Nutritional Kings of the Table.

Today, many people are very concerned about nutritional supplements, and many people buy a lot of medicines and various high-nutrition foods like bird's nest and shark fin. High-nutrition foods don't necessarily have to be these rare things; there are some highly nutritious and good things right on the dining table. Let's take a look at the top 6 nutritional kings on the dining table together.

1. Fresh Jujube

Fresh jujube is crisp, tender, and juicy with a unique flavor. Compared to other autumn fruits, the content of multiple nutrients in fresh jujube ranks first, such as vitamin C, potassium, and magnesium. Fresh jujube is rich in vitamin C, with a content of 200-500 milligrams per 100 grams, higher than the 60-200 milligrams in kiwis. Vitamin C can soften blood vessels and prevent hypertension, coronary heart disease, and arteriosclerosis. Fresh jujube is also rich in functional active ingredients, such as flavonoids, rutin, and polysaccharides, which can improve blood lipids, lower cholesterol, and lower blood pressure. Fresh jujube is best eaten raw to facilitate nutrient absorption. Dried jujube is suitable for congee or soups, which helps to release nutrients. Eating too many jujubes may cause bloating; it is advisable to eat a handful or two of fresh jujubes daily. In addition, fresh jujube has a high sugar content of 20%-30%. After eating jujubes, you should appropriately reduce a few bites of staple food to avoid excess energy. Diabetics should pay special attention to this point.

2. Pumpkin

Pumpkin is a high-calcium, high-potassium, low-sodium food that is beneficial for preventing and treating osteoporosis and hypertension. The pectin in pumpkin has strong adsorption properties, which can remove harmful substances from the human body, improve immunity, and also promote ulcer healing. Regular consumption of pumpkin is also beneficial for cardiovascular and cerebrovascular health, protects the prostate, has anti-cancer effects, and promotes sleep.

Golden Roasted Pumpkin

3. Sweet Potato　　

The biggest feature of sweet potatoes is that they contain rich and high-quality dietary fiber, which is beneficial for intestinal peristalsis and can prevent constipation. Sweet potatoes can also prevent cancer. Sweet potato once topped the "Anti-Cancer Vegetable Ranking" list released by the National Cancer Research Center of Japan. Sweet potatoes are rich in mucoprotein, which is good for joint health. They contain more calcium and magnesium, which can prevent and treat osteoporosis.

4. Broccoli

Broccoli is also rich in vitamin K. Studies have shown that vitamin K is not only related to blood clotting function but is also beneficial for bone health. 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, antioxidant, and protecting the heart. The edible part of every 100 grams of broccoli contains up to 110 milligrams of vitamin C, which is 5 times that of tomatoes; it also contains higher levels of vitamin B, carotene, protein, and carbohydrates than cauliflower, kale, and Chinese cabbage.

Cheesy Broccoli

5. Apple

Because of its comprehensive nutrition, apples are very suitable for all kinds of people and are called "the world's number one fruit" and "the general practitioner in food". Apples are rich in water and dietary fiber, and also contain rich nutrients such as carotene, pectin, and vitamins, as well as antioxidant substances such as quercetin and catechol. Never underestimate "quercetin," a substance that sounds unfamiliar. Studies have shown that it can protect the lungs from pollutants. Eating 5 apples with the skin on every week can improve lung function, reduce the risk of various cancers including lung cancer and breast cancer, and delay aging.

6. Mushroom

The crude fiber, semi-crude fiber, and lignin contained in mushrooms can maintain moisture in the intestines and absorb the remaining cholesterol and sugar, excreting them from the body, which is very beneficial for preventing constipation, colon cancer, arteriosclerosis, and diabetes. Mushrooms are also known as the "treasure house of vitamin A" because they are rich in carotene, which can be converted into vitamin A in the body. Mushrooms are also experts in preventing and fighting cancer. Especially in shiitake mushrooms, rich in lentinan, they can effectively improve the human body's ability to inhibit malignant tumors.

Cream of Mushroom Soup