What vegetables have carotene? What dishes contain carotene

Carotene is mainly found in dark green or reddish-yellow vegetables and fruits, such as: carrots, broccoli, spinach, water spinach, sweet potato, mango, cantaloupe, apricots and melons, etc., in general, the more intense the color of fruits or vegetables, the richer the carotene.

Dietitian reminder: vegetables are colorful in color, generally divided into dark vegetables and light vegetables, dark vegetables such as green leafy vegetables, peppers, tomatoes, pumpkin, carrots, etc.; Light-colored vegetables such as cabbage, Chinese cabbage, white radish, etc. The content of carotene in light-colored vegetables is very low, and in addition to emphasizing the intake of vegetables in a daily diet, it is still necessary to ensure that about half of the total number of vegetables are dark vegetables.

People's three meals a day are inseparable from vegetables, vegetables are the main food of human vitamins, inorganic salts and dietary fiber**, and vegetables also promote digestion and improve.

The role of food color and flavor.

In the diet of our people, the nutrients that are more likely to be deficient are vitamin A and vitamin B2, and the carotene in vegetables can be converted into vitamin A in the body, so it can prevent the deficiency of vitamin A, and carotene also has an antioxidant effect, which can.

Anti-aging and prevents the occurrence of cancer. Vitamin B2 is mainly contained in animal offal, but some green leafy vegetables such as celery, camellia, broccoli, coriander, bok choy, etc. are higher in content, which can supplement the lack of diet and help improve the quality of diet. The most important food for vitamin C and dietary fiber** is vegetables, followed by fruits, so long-term non-eating vegetables can cause vitamin C deficiency.

As for the calcium, iron and other mineral elements in vegetables, although the absorption and utilization rate is inferior to animal food, it can still play a certain role in the diet. It can be seen that vegetables play a very important role in our diet.

There are many types of vegetables, and the types and quantities of nutrients are also different, so when choosing vegetables, we should pay attention to a reasonable combination and choose nutritious vegetables as much as possible.

Vegetables can be divided into leafy vegetables, rhizomes, fresh beans, melons and eggplants, and the nutrients contained in various vegetables have their own characteristics.

Leafy vegetables: Leafy vegetables include dark leafy vegetables (mainly green leafy vegetables) and light-colored leafy vegetables. This type of vegetable is rich in carotene, vitamin C, calcium, iron, vitamin B2, etc.

Rhizomes: such as radish, potato, sweet potato, lotus root, bamboo shoots, etc. This type of vegetable contains more carbohydrates (mainly starch), and yellow and red carrots and sweet potatoes are also rich in carotene, which is a good vitamin A food**.

Fresh beans: refers to green beans, cowpeas, fresh broad beans and peas, etc. This type of vegetable is characterized by a relatively high protein content, and some fresh beans such as snow peas and dragon beans are also high in carotene.

Melon eggplant: including various melons and eggplant, tomatoes, peppers, etc. Melons are mainly high in water, most of them have the effect of diuresis, relatively speaking, the content of various nutrients in melons is low, but papaya and pumpkin are rich in carotene.

Most nightshades are colored, and pepper tomatoes contain carotene, which is very high in vitamin C, containing 144 mg in 100 grams.

In addition, the dietary fiber contained in any vegetable is good for preventing constipation in the elderly, preventing bowel cancer, and lowering blood lipids.

1. Carrots: Carrots are rich in a large amount of carrot residue liquid type atenoid, it is recommended to mix carrot fruit salad raw, which can keep the carotene intact, and it is not recommended to cook the carrots to eat. Guess.

2. Small greens: Small greens not only contain high carotene, but also are easy to plant and obtain, which can supplement the carotene we need.

3. Spirulina: The carotene content in spirulina is the highest dish, and it can now be planted artificially, which is one of the good ingredients for supplementing carotene.