Dietary Wellness: 6 Fruits and Vegetables That Are Nutritional Powerhouses

Some foods are rich in a variety of nutrients, earning them the title of "nutrition all-rounder," and can help people quickly replenish natural nutrients. You might want to learn about their nutritional advantages and incorporate them into your daily diet in a scientific way.　

1. Sweet Potato　

The sweet potato is recognized as the "champion vegetable" by the World Health Organization. It is highly nutritious, rich in dietary fiber, various vitamins, and minerals. According to the USDA National Nutrient Database, a medium-sized sweet potato can meet 400% of the daily human requirement for vitamin A, 37% for vitamin C, and 16% for vitamin B6. The most notable feature of sweet potatoes is their rich and excellent dietary fiber, which aids digestion and prevents constipation. A study published in the US magazine *Prevention* found that potassium-rich foods like sweet potatoes can reduce the risk of stroke by 20%.

2. Mushroom　

Americans praise mushrooms as "food of the gods," while Japanese people consider them to be at the "peak of plant foods"... Mushrooms are nutritious, delicious, and rich in various minerals, vitamins, amino acids, and polysaccharides. Research has found that mushrooms are the only plant-based source of vitamin D. A study by the American Society for Biochemistry and Molecular Biology found that exposing fresh mushrooms to sunlight before consumption can be as effective as a dietary supplement for boosting vitamin D levels. Furthermore, mushrooms are known as a "treasure trove of vitamin A" because they are rich in carotene, which is converted into vitamin A in the body.

Chicken Leg, Carrot, and Mushroom Soup

3. Broccoli　

Japanese research indicates that broccoli ranks first in average nutritional value, making it a vegetable with a relatively complete range of nutrients. For example, its mineral content is more comprehensive than other vegetables, with abundant levels of calcium, phosphorus, iron, potassium, zinc, and manganese. According to an analysis by the Food and Agriculture Organization of the United Nations and the Institute of Health of the Chinese Academy of Medical Sciences, every 100 grams of edible broccoli contains up to 110 milligrams of vitamin C, five times that of a tomato; it also contains higher levels of vitamin B, carotene, protein, and carbohydrates than cauliflower, kale, and cabbage. Moreover, 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.

4. Apple　

Due to its comprehensive nutrition, apples are suitable for all types of people and are known as the "number one fruit in the world" and "the general practitioner in food." Apples are rich in water and dietary fiber, as well as abundant nutrients such as carotene, pectin, and vitamins, as well as antioxidants like quercetin and catechol. Do not underestimate "quercetin," a substance that may sound unfamiliar. Research shows that it can protect the lungs from pollutants. Eating five apples with the skin on a week can improve lung function, reduce the risk of various cancers including lung and breast cancer, and delay aging.

Braised Pork Ribs with Apple

5. Fresh Jujube　

Fresh jujubes are crisp, tender, juicy, and have a unique flavor. Compared to other autumn fruits, the content of many nutrients in fresh jujubes is the highest, such as vitamin C, potassium, and magnesium. Fresh jujubes are rich in vitamin C, with a content of 200 to 500 milligrams per 100 grams, higher than the 60 to 200 milligrams found in kiwis. Vitamin C can soften blood vessels, prevent hypertension, coronary heart disease, and arteriosclerosis. Fresh jujubes are also rich in functional active ingredients such as flavonoids, rutin, and polysaccharides, which have the effects of improving blood lipids, lowering cholesterol, and reducing blood pressure.

6. Pumpkin　

Autumn is the perfect time to eat pumpkin. Pumpkin contains carbohydrates, carotene, dietary fiber, amino acids, polysaccharides, as well as various vitamins and minerals. The carotene abundant in pumpkin can be converted into vitamin A in the body, effectively protecting vision, promoting bone development, and maintaining skin health. Pumpkin is also a high-calcium, high-potassium, low-sodium food, which is beneficial for preventing and treating osteoporosis and hypertension. The chromium in pumpkin can promote insulin secretion, and its high fiber can slow down the absorption of sugar in the small intestine, thus playing a certain role in preventing and treating diabetes. Regular consumption of pumpkin is also beneficial for cardiovascular and cerebrovascular health, protects the prostate, fights cancer, and promotes sleep.

Pumpkin and Corn Juice