What are some vegetables that are easier to supplement?

The most nutritious vegetables recommended in foreign magazines are: 1. Spinach; 2. Cabbage; 3. Radish tassels; 4. Lettuce; 5. a pumpkin; 6. Mustard greens; 7. Yam with skin; 8. Broccoli; 9. carrots; 10. Red bell peppers.

Vegetables are different due to the different edible parts, the depth of color, the difference in the growth cycle and the different parts of the same vegetable, so you can focus on the choice when purchasing. Generally speaking, vegetables can be divided into three categories: stems and leaves, roots and fruits, in addition to flowers and melon vegetables.

Stem and leaf vegetables include rape, leeks, bok choy, spinach, etc., which are rich in vitamin C and carotene. Spinach contains iron, but it also contains oxalic acid, which can hinder the absorption of calcium and iron in food, so it should be slightly blanched in boiling water before cooking.

Root vegetables include radish, carrots, taro, potatoes, sweet potatoes, etc. Radish contains a lot of vitamin C, carrot contains a lot of carotene, potatoes and taro contain more starch, high in calories, and less other nutrients. The common characteristic of root vegetables is that they are rich in crude fiber.

If radishes and carrots are cut into thin slices or thin strips, after 1 or 2 days, their crude fiber can increase by about 3 times. Therefore, radish vegetables should be cut and eaten immediately, and should not be stored after cutting.

Fruit vegetables include tomatoes, beans, peppers, cucumbers, loofahs, pumpkins, and eggplants. Tomatoes contain a lot of lycopene and vitamin C. Beans, including lentils, peas, edamame, etc., have a higher protein content, more amino acids than grains, and other contents such as calcium, phosphorus, iron, and vitamin B1 are also higher than other vegetables.

Pumpkin contains a lot of carotene. Chili peppers are rich in carotene and vitamin C.

In addition, it should be noted that the nutrient content of different parts of the same vegetable is also different, for example, the green part of the green onion is much higher than the white part of the green onion. The content of vitamin A, vitamin B1 and vitamin C in the white part of the green onion is less than half of that of the green part. The dark green celery leaves of the same celery plant contain more vitamin A and vitamin C than the pale green stems and stems.

There is also bok choy, whose leaves are more nutritious than the stem part. Because the human body needs "all-round" nutrition, it is impossible to meet this requirement by simply eating any kind of vegetables, so only reasonable and clever matching, insisting on multiple varieties and colors can ensure balanced nutrition.

Each vegetable can be nutritious, depending on the focus. It is best to eat seasonal vegetables.

With the development of the times, people are no longer just satisfied with "eating enough", but more and more attention to "eating well", that is, healthy and reasonable arrangement of meals, the following provides the best food list published by the World Health Organization, undoubtedly gives you a health standard and tips:

Best fruits: papaya, strawberry, orange, mandarin, kiwi, mango, apricot, persimmon and watermelon.

Best vegetable: Sweet potatoes are not only rich in vitamins, but also anti-cancer experts, and are the first of all vegetables. This is followed by asparagus, cabbage, cauliflower, celery, eggplant, beets, carrots, shepherd's cabbage, amaranth, enoki mushrooms, sherry red, and Chinese cabbage.

Best brain food: spinach, leeks, pumpkin, green onions, cabbage, peppers, peas, tomatoes, carrots, baby greens, garlic sprouts, celery and other vegetables, walnuts, peanuts, pistachios, cashews, pine nuts, almonds, soybeans and other shellfish, as well as brown rice, pork liver, etc.

Best soup food: Chicken soup is the best, especially hen soup also has the effect of preventing colds and bronchitis, especially suitable for winter and spring.

The best edible oil: corn oil, rice bran oil, sesame oil, etc. are especially good, and vegetable oil and animal oil are better mixed and eaten in the ratio of 1 0 5.

Eat all kinds of fresh vegetables.

1.Green cabbage.

It belongs to the cruciferous family, rich in vitamin B1, vitamin B2, vitamin C, dietary fiber, as well as calcium, phosphorus, iron minerals, can enhance immunity, but also detoxify, the nutrients contained in the outer leaves of cabbage are much higher than those of cabbage.

2.Kraft greens. Antecedents.

It is another variety of beet, beet pays attention to eating roots, and kraft cabbage pays attention to eating leaves, vegetable leaves contain a lot of dietary fiber, vitamin C and beet red and other antioxidants, which can not only reduce inflammation in the body, but also reduce the risk of cancer and heart disease.

3.Spinach. Contains a lot of carotene, iron, and is also an excellent source of vitamin B6, folic acid and potassium**, British research has confirmed that spinach is one of the best lutein**, which can prevent eye aging, spinach is rich in antioxidants and vitamin K, and has the effect of activating brain function and strengthening bones.

According to the nutrient content of vegetables, they are divided into 4 categories: A, B, C, and D, which require balanced nutrition.

Class A vegetables are rich in carotene, riboflavin, vitamin C, calcium, fiber, etc., and have a high nutritional value, mainly including cabbage, spinach, mustard greens, amaranth, leeks, snow red and other transport resistance.

Class B vegetables are second to Class A in nutrition, and there are 3 kinds of potatoes in spring, the first one contains riboflavin, including all fresh beans and bean sprouts, and the second contains more carotene and vitamin C, including carrots, celery, green onions, green garlic, tomatoes, peppers, sweet potatoes, etc.

The third category mainly contains vitamin C, including Chinese cabbage, cabbage, cauliflower, etc., and C vegetables, which contain less vitamins but are high in calories, including artichoke, yam, taro, pumpkin, etc.

Ding vegetables, containing a small amount of vitamin C, have low nutritional value, such as winter melon, bamboo shoots, eggplant, and coconut white.