Autumn is a great season for nourishment, and a variety of colorful fruits and vegetables are now in season. Supplementing with these seasonal fruits and vegetables not only satisfies the taste buds of food lovers but also helps with health preservation. Let's take a look at these top healthy fruits and vegetables!
1. Lotus Root: The Champion of Vitamin B1
Whether in soups, stir-fried, or in a cold salad, 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 skin-beautifying effects. In addition, lotus root also contains inorganic salts such as Vitamin C, calcium, and iron, as well as polyphenols, which have antioxidant properties. From a Traditional Chinese Medicine perspective, raw lotus root is cool in nature and has the effect of clearing heat and relieving vexation. When cooked, it turns from cool to warm, nourishing the stomach, nourishing yin, strengthening the spleen, replenishing qi, and nourishing blood. It is especially suitable for the elderly, 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 raw lotus root is difficult to digest. People with a weak spleen and cold stomach, or who are prone to diarrhea, should eat it cooked.
Pig's Trotter and Lotus Root Soup
2. Mushrooms: The Champion of Potassium
Mushrooms, hailed as "mountain treasures," are very rich in minerals, especially potassium. The so-called "potassium superstar," the banana, contains 256 mg of potassium per 100 grams. In comparison, the potassium content in common mushrooms is: 1655 mg/100g in white mushrooms, 312 mg/100g in fresh mushrooms, and 307 mg/100g in button mushrooms, far exceeding that of bananas. Potassium can prevent stroke, assist normal muscle contraction, and lower blood pressure. Additionally, mushrooms are rich in dietary fiber. More remarkably, mushrooms have a tender and delicate texture, unlike other high-fiber foods that can be difficult to swallow. Mushrooms can be prepared in various ways, such as stir-frying, in soups, and as a filling.
Cream of Mushroom Soup
3. Bok Choy: The Champion of Calcium
Bok choy, also known as green cabbage or chicken feather cabbage, is a vegetable rich in minerals, especially calcium, with as much as 90 mg per 100 grams—almost double the amount in napa cabbage. Bok choy also contains large amounts of minerals and Vitamin K that aid in calcium absorption. Furthermore, bok choy is rich in Vitamin B1, B6, and pantothenic acid, which helps relieve mental tension, and eating more helps maintain a calm state of mind.
Moreover, bok choy is rich in anti-allergy nutrients like Vitamin A, Vitamin C, B vitamins, potassium, and selenium. It helps prevent cardiovascular diseases, reduce the risk of cancer, promote intestinal health, and keep bowel movements regular. It also strengthens the spleen, promotes urination, aids absorption, and helps relieve urticaria. Bok choy should not be eaten raw. When cooking it, stir-frying or stewing for too long should be avoided to prevent nutrient loss.
Garlic Bok Choy
4. Broccoli: The Champion of Carotene
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. Once carotene enters the body, it can be converted into Vitamin A, which is good for eye health, 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 nutrients, much higher than cauliflower, which is also a cruciferous vegetable. Its Vitamin C content is nearly three times that of a tomato. Research shows that steaming broccoli for 5 minutes and then eating it with a dressing has the best anti-cancer effect.
Cheesy Broccoli
5. Spinach: The Champion of Folic Acid
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 and enhance immunity. It is also an important nutrient for preventing birth defects in babies. Moreover, spinach is one of the best sources of lutein, which is very effective in preventing "age-related macular degeneration" caused by eye aging.
Since the folic acid in spinach is a water-soluble vitamin that 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 cooking, which can lead to nutrient loss.
Spinach with Nuts
Zero failure, no oil and sugar
It's Sydney Silver Ears
Old omelet
I'll tear up coconut milk bread
Garlic Dutch beans