If you have poor resistance, you might as well eat more dark vegetables red and purple, will your re

Darker vegetables are richer in vitamin C, carotene, anthocyanins and minerals, which can better help the body maintain a healthy state.

Dark vegetables are rich in chlorophyll, folic acid, vitamin C, dietary fiber, carotenoids, calcium, iron, etc., all of which are beneficial for strengthening immunity.

There are many types of dark vegetables, including dark green vegetables, red vegetables, black and purple vegetables, orange vegetables, and so on.

Red and purple vegetables are rich in vitamins and minerals, and eating more of these vegetables can boost your immunity.

Dark green vegetables are important for vitamin B2, folic acid and vitamin K**, and can also provide certain minerals such as potassium, calcium, phosphorus and magnesium.

Dark-colored fresh vegetables are rich in nutrients needed by the human body, and eating them just right will increase immunity.

Dark-colored vegetables are very beneficial to the growth of the human body, and we should eat more dark-colored vegetables.

Different colored vegetables have different nutritional values. In general, dark vegetables are nutritious.

The highest value, light inner color vegetables, ie.

White and colorless vegetables have low nutritional value. In the past, dark vegetables were believed to be rich in vitamin A (i.e., carotene), vitamin C, vitamin E, vitamin B group, etc. In recent years, it has been found that dark vegetables also have more nucleic acids and substances that inhibit carcinogenesis, which has attracted more attention.

In the past, the role of crude fiber in dark vegetables was not well understood, but now it is found that crude fiber not only has the effect of smoothing stool and preventing constipation, but also can absorb harmful substances such as intestinal cholesterol, which can not only inhibit the occurrence of colon cancer, but also enhance the function of the intestines, so this kind of vegetables is called "high-fiber food". At the same time, it has also been found that the vitamin B and vitamin E of dark vegetables have obvious anti-aging effects.

The color is fruit bai, vegetable nutrition du

Vegetables that are rich in nutrients and phytochemicals, dark green, red color, orange red, and purple red are all considered dark vegetables, and these dark vegetables contain more carotene and beneficial phytochemicals, which are very nutritious.

Therefore, the "Dietary Guidelines for Chinese Residents (2016)" recommends that if there are vegetables in the meal, ensure the daily intake of 300-500g of vegetables, and dark vegetables should account for 1 2.

On the daily dining table, you can not only eat more green vegetables such as spinach, rape, broccoli, chrysanthemum, etc., but also orange vegetables such as carrots, red peppers, tomatoes, pumpkins, and purple red amaranth, purple cabbage, onions, etc.

Colorful vegetables are matched together, which is pleasing to the eye, appetizing, nutritious and healthy!

Dark-colored vegetables are rich in carotene, especially carotene, which is the main vitamin A of Chinese residents**. In addition, dark-colored vegetables also contain a variety of other pigment substances such as chlorophyll, lutein, lycopene, anthocyanins, etc.

Dark vegetables are rich in aromatic substances, and the rich active pigments give vegetables special color, flavor and aroma, have the effect of promoting appetite, and present some special physiological activities.

Dark-colored vegetables are generally in contact with sunlight for a longer period of time, and are mainly leafy, and their dietary fiber content is higher than that of light-colored vegetables, so eating them regularly can help intestinal health.

Common dark green vegetables: spinach, rape, winter cabbage, celery leaves, bracken (water spinach), lettuce leaves, mustard greens, broccoli, watercress, shallots, chrysanthemum, leeks, radish tassels, etc.

Common red and orange vegetables: tomatoes, carrots, pumpkin, red peppers, etc.

Common purple-red vegetables: red amaranth, purple cabbage, bracken, etc.

The ideal way to eat dark vegetables is cooked rather than raw. Dark-colored vegetables are mostly recommended to be cooked, while light-colored vegetables with a crunchy texture can be eaten raw. And the temperature should not be too high when cooking, and the cooking method should be light and less oily, because it is rich in water-soluble vitamins, such as vitamin C.

Vegetables can be divided into dark vegetables and light vegetables according to their color.

Colored vegetables, dark and light colors can be divided into chlorophyll and carrots.

The content of vegetarians is differentiated, so dark green, red, orange red, and purple-red vegetables belong to dark vegetables, such as spinach, rape, celery leaves, water spinach, tomatoes, carrots, pumpkin, red amaranth, purple cabbage, etc.; White, yellowish or greenish vegetables are light-colored vegetables, such as melons and white radish.

The nutritional value of dark vegetables is generally better than that of light vegetables.

Comparatively speaking, the nutritional value of dark vegetables is generally better than that of light-colored vegetables, and the darker the color, the more calcium, iron, carotene, vitamin K1, vitamin B2 and vitamin C they contain, and purple eggplant is rich in niacin.

Among them, the content of calcium and iron in dark vegetables is 1 more than that in light vegetables2 times to dozens of times, carotene content is dozens or even thousands of times higher, so dark vegetables are the main vitamin A of Chinese residents, vitamin B2 and vitamin C are 5 more10 times or more.

Dark vegetables are rich in anti-cancer substances.

In addition, dark vegetables also contain a variety of other pigments and aromatic substances, which give vegetables a special fragrance and color, have the effect of promoting appetite, and show certain physiological activity.

Studies have shown that the bioactive substances or phytochemicals in dark vegetables have special effects in antioxidant, anti-aging, anti-inflammatory, and anti-tumor, so everyone is encouraged to eat more dark vegetables.

In terms of cooking, most of the dark vegetables should be cooked and the light-coloured vegetables with a crisp texture can be eaten raw. In cooking, pay attention to the heating temperature should not be too high, and it should be light and less oily.

Did you know that dark vegetables have a higher nutritional value than light vegetables?

Nutritionists in some countries divide vegetables into "dark vegetables" and "light vegetables". The nutritional comparison of vegetables showed that the contents of vitamin C, carotene, iron, calcium and protein in dark green vegetables were the highest, and the overall level of root and fruit vegetables was far worse than that of green vegetables, and melon vegetables were the worst.

In terms of nutritional classification, "young water chestnut" and "flower moss" vegetables are often put together. Therefore, it makes sense to say that "dark vegetables have higher nutritional value than light vegetables", but this is not comprehensive. Leafy vegetables are important for providing human diet with carotene, vitamin C and riboflavin**, but some green leafy vegetables such as spinach, amaranth and water spinach are rich in calcium, but oxalic acid is the most.

Oxalic acid and calcium form calcium oxalate, which is not easily absorbed, thus reducing the nutrient content.

Therefore, vitamin C is almost not lost, and winter melon has a low sodium salt. It can be diuretic and swelling, and the protein and calcium, phosphorus, iron, and zinc content of legum-pod vegetables are also very high, which shows that the nutritional value of white vegetables is not low.

There is a recommendation in the dietary guidelines for Chinese residents: eat vegetables, fruits and potatoes frequently. The summary part of this recommendation has specific recommendations for the intake of vegetables and fruits, generally speaking, the nutritional value of dark vegetables and fruits is higher than that of light-colored vegetables and fruits, dark vegetables refer to dark green, red, purple, orange and other carotenoids, especially - carotene, is the main dietary vitamin A of Chinese residents**!

It also contains a variety of other pigment substances such as anthocyanins, chlorophyll, lutein and lycopene, etc., which are rich in the special color and smell of vegetables, and have the effects of promoting digestion and antioxidants, which are of great help to promote health. It is recommended to eat 300-500g of vegetables a day, and pay attention to the intake of more dark vegetables, preferably to account for more than half of the total intake of vegetables, and pay attention to increasing the intake of some cruciferous vegetables and reducing the consumption of pickled vegetables. Choose fresh and seasonal vegetables!

The following five principles should be mastered for rational cooking of vegetables: 1. Wash first and then cut: the correct way is to wash under running water, wash first and then cut, and do not soak vegetables in water for too long, otherwise a large amount of minerals and water-soluble vitamins in vegetables will be lost.

2. Stir-fry quickly: promote the absorption rate of carotene 3. Open the soup and put it in the pot: reduce the loss of heat instability vitamins such as vitamin C, and eat the vegetables that can be mixed cold as much as possible, which can retain more micronutrients!

4. Stir-fry and eat: cook well and eat as soon as possible with soup and water, which will not only cause vitamin loss for a long time, but also increase the nitrite content due to the nitrate reduction effect of bacteria 5 Reduce the amount of cooking oil: The excessive use of cooking oil will greatly increase the energy value of vegetables with low energy density, reduce the health care effect of vegetables, and increase people's excessive total energy intake.

Hope these are helpful to you, thanks!

Why emphasize dark vegetables, dark vegetables such as red pepper, spinach, darker green, red, or purple, like purple cabbage, its vitamin, that is, carotene content is much higher than that of light-colored vegetables, according to the data of the National Nutrition Survey, the top 15 dark vegetables and the top 15 most consumed light-colored vegetables, its vitamin C content is also significantly doubled, carotene, that is, the main ** of vitamin A for Chinese residents, is vegetables, Therefore, we emphasize that the main purpose of eating vegetables is to ensure vitamins, dietary fiber, especially water-soluble fiber, so it is best to eat dark vegetables halfway.

Generally speaking, the darker the leaf color of leafy vegetables, the more calcium, iron, carotene, vitamin B2 and vitamin C are contained, such as rape (green cabbage), black cabbage (cabbage), camellia, snow fern (snow red) and other leafy vegetables, which contain calcium between 140 and 420 mg per 100 grams and iron. Between 3 mg, carotene in. Between 20 mg, vitamin B2 in.

Between 11 mg and between 51 and 83 mg of vitamin C, much more than light-colored Chinese cabbage (yellow sprouts), which contains only 41 61 mg of calcium and iron per 100 grams. 6 mg, carotene. 4 mg, vitamin B2 is mg, and vitamin C19 is 20 mg, which is more than cabbage (cabbage, cabbage, lotus white) and chicken cabbage (cabbage seedlings) in the middle color.

Among them, the content of calcium and iron in dark cabbage leaves is generally 1 2 times to dozens of times more than that of light cabbage; Carotene, vitamin B2 and vitamin C are 5 10 times or more more. The thinner the leaves of leafy vegetables, the higher the nutrient content.