What vegetables are the most nutritious list, top 10 most nutritious vegetables list

Among vegetables, in terms of the variety and quantity of vitamins provided, green leafy vegetables belong to the category with the highest nutritional value. Leafy greens are rich in vitamin C and carotene, and are also one of the most important parts of vitamin B2. The calcium content of green leafy vegetables is also relatively high, and the utilization of calcium in general green leafy vegetables is also better, but there are also some green leafy vegetables that are not well utilized because they contain oxalic acid.

In addition, leafy greens are rich in iron and have a high absorption rate.

1) Chinese cabbage. Chinese cabbage is also called cabbage. Its heart leaves are white and fresh, with fine quality and delicious taste, and are the edible part.

Chinese cabbage is resistant to storage and transportation, and is one of the important vegetables in autumn, winter, spring and . Because in autumn, winter and spring, Chinese cabbage is an important vegetable on people's tables, and even the main vegetable. Therefore, although the content of vitamin C, B2 and calcium in Chinese cabbage is not very rich, it is still one of the important vitamins that people need.

Chinese cabbage contains a high amount of zinc, which is one of the few among vegetables. It is also rich in copper, manganese, molybdenum and selenium. Chinese cabbage can be divided into three types: early, medium and late according to its ripening period.

2) Rape. Rape is also called green cabbage and black cabbage. Its leaves are tender and can be stir-fried, boiled, or pickled.

Rapeseed is cultivated throughout the country. Rape is one of the most nutritious vegetables. It is high in carotene and calcium, as well as vitamins B1, B2, PP, C and iron.

3) Spinach. Spinach is also known as red root cabbage. Its leaves and stems are emerald green in color, delicate and soft, and are suitable for raw food, cooked food, and stuffing.

It is cultivated all over the country. Spinach is one of the most nutritious vegetables. It has a high content of carotene, vitamin B2, C, PP, iron and calcium, but unfortunately spinach contains more oxalic acid, which affects the absorption of calcium, and should not be eaten with other calcium-containing foods.

The remedy is to blanch the spinach with boiling water first, which can remove part of the oxalic acid. According to the leaves, spinach is divided into three types: pointed leaves, round leaves, and large-leaf spinach.

Sweet potatoes, potatoes, green peppers, baby rape, broccoli.

The top 10 most nutritious vegetables are listed below:

1. Spinach. Spinach is a vegetable native to Iran, and it is also one of the most common vegetables we usually have, spinach is very nutritious, so it also has the reputation of "nutrition model student", and spinach is also one of the top ten vegetables.

2. Carrots.

Carrots are also recognized as one of the most nutritious vegetables, and carrots are rich in vitamin A.

3. Broccoli.

Broccoli is a vegetable native to Italy, its nutritional value is very high, the nutrients in broccoli are very comprehensive, mainly vitamins, proteins and various minerals, etc.

4. Cabbage. Cabbage is a vegetable we often eat in winter, not only the most affordable, but also very nutritious, cabbage contains a lot of vitamins and dietary fiber, and the calories are also very low.

5. Oily wheat cabbage.

Oilseed lettuce is a kind of vegetable native to the Mediterranean coast, and it is also a vegetable with high nutritional value, oilseed lettuce is rich in vitamins and a variety of trace elements required by the human body, it is the top grade in vegetables, and it is called "phoenix tail".

6. Asparagus. Asparagus is not only rich in vitamins and a variety of trace elements, but also contains a variety of amino acids required by the human body, its selenium content is much higher than other vegetables, and even comparable to marine fish, shrimp, etc., and asparagus is also one of the top ten lowest-calorie vegetables.

7. Celery. Celery is one of the vegetables we often eat, the planting area in our country is very extensive, celery is rich in protein, vitamins and trace elements, the benefits to the human body are very many, celery iron content is also very high, 20 times more than tomatoes.

8. Eggplant. Eggplant is a vegetable native to tropical Asia, which is very nutritious, and contains protein, fat, vitamins, calcium, iron, phosphorus and other nutrients.

9. Peas. Pea is a vegetable with very comprehensive and balanced nutritional value, which is not only rich in protein and vitamins, but also very high in calcium, phosphorus and other trace elements.

10. Capsule.

Originally just a wild vegetable, it is widely cultivated because of its delicious and nutritious taste, and it is rich in protein, dietary fiber, vitamins, calcium, phosphorus, iron and other trace elements.

Top 10 of the top ten most nutritious vegetables: carrots, cabbage, eggplant, onions, green peppers, tomatoes, winter melon, spinach, celery, cabbage, etc., among which spinach is loved by many consumers.

Spinach, spinach of the Chenopodaceae family is a one- and two-year-old herbaceous green leafy vegetable, the roots are conical, reddish, less white, the stem is erect and hollow, and the locust field is not branched or has a few branches. Spinach leaves are halberd-shaped to ovate, bright green in color, and have a few tooth-like lobes on the whole margin. According to the shape of the seeds, spinach varieties are divided into two categories: thorny and thornless.

Thorny seeds have strong cold tolerance and are suitable for winter planting, while thornless seeds have poor cold tolerance and are suitable for spring and autumn planting. According to the records of ancient books such as "Old Tang Book" and "Western Regions Biography", it can be seen that the origin of spinach is in ancient Nepal and Poling and other countries, and it was introduced to China as a tribute from Nepal during the period of Taizong of the Tang Dynasty, with a history of more than 1,000 years.

Growing environment

Now it is cultivated all over China, and it is very valuable in vegetables, and it is a green leafy vegetable in the perennial market. Spinach has a sweet and soft taste, and contains high protein, vitamins, carotene, iron and other nutrients. Spinach is one of the most widely used green pigments in cooking, and the ancient Arabs once ranked it as the king of vegetables.

Spinach is a cold-tolerant vegetable, the seeds can germinate at 4 o'clock, the most suitable is 15 20, the temperature suitable for vegetative growth is 15 20, the growth is poor above 25, and the aboveground part can withstand the low temperature of minus 6 8. Spinach has strong adaptability to soil, but it is still better to have fertile soil with strong water retention and fertility, spinach is not acid tolerant, and the appropriate pH is. Spinach is a leafy vegetable that requires more nitrogen fertilizer and appropriate phosphorus and potassium fertilizers.

Spinach: 1 cup of spinach contains more than 100% of vitamin K and lutein. It also contains vitamin A, manganese, folic acid, magnesium, calcium, and iron, as well as flavonoids and carotenoids. How to eat: The way to eat is more casual, you can stir-fry or make soup.

Radish tassel: 2 3 cups of radish tassel contain 100% vitamin K and lutein. Vitamin C reaches more than 75% of DRI. How to eat: The easy way to eat is to wash and dip the sauce. It can also be served cold, or stir-fried shredded pork.

Pumpkin: Pumpkin rind is rich in carotene, vitamin C, vitamin K and fiber, and the carotene content of pumpkin heart is 5 times that of the pulp. How to eat: Pumpkin can be steamed and stirred into pumpkin puree, add other vegetables or meat to make pumpkin pie, sweet and salty.

Mustard greens: Mustard greens are very high in lutein and vitamin K, and are also rich in vitamin A, vitamin B group, vitamin C and vitamin D, carotene and dietary fiber. How to eat:

Mustard greens are mainly used as a side dish and stir-fried, or boiled into soups. However, it is important to note that mustard greens should not be eaten raw or in large quantities.

Yam with skin: 1 potato with skin about 13 cm long contains 10% of the potassium content of DRI. How to eat: Bake everything in half and in the oven for 30 minutes.

Broccoli: Low in calories, high in fiber, and higher in vitamin C than bok choy, tomatoes, and celery. How to eat: Mix cold or add to salad.

Carrots: mg of carotene per 100 grams. It also contains vitamin B group, vitamin C, fat, sugar, iron, pectin, inorganic salts, etc. How to eat: Carrots can be eaten raw to clean your teeth, and it is more nutritious to eat them whole roasted.

Red Bell Pepper: 1 red bell pepper contains 250% of the immune-boosting vitamin C of the DRI. How to eat: Chop it, toss it with celery and pour olive oil and vinegar over it.

The top 10 most nutritious vegetables are ashwagandha watercress, green cabbage, beets, kraft greens, spinach, chicory, oily lettuce, celery, romaine lettuce, kale.

1. Watercress

Also known as watercress and watercress, it is more common in southern regions, and watercress is rich in antioxidants.

2. Green cabbage

It belongs to the cruciferous family, rich in vitamin B1, vitamin B2, vitamin C, dietary fiber, as well as calcium, phosphorus, iron and other minerals.

3. Beets

Beetroot is rich in vitamin C, vitamin K, dietary fiber and polyphenols.

4. Kraft cabbage

Kraft cabbage pays attention to eating leaves, and contains a lot of antioxidants such as dietary fiber, vitamin Sun Xiangheng C and beet red.

5. Spinach

Spinach is high in carotene, iron, and is also an excellent source of vitamin B6, folate, and potassium**.

6. Chicory

Chicory is a medicinal and edible plant, and its roots contain inulin and aromatic substances.

7. Oily wheat cabbage

Oilseed lettuce has a lot of water and low calories, and contains vitamin C, vitamin B2, carotene, calcium, iron, phosphorus, potassium and other nutrients.

8. Celery

Each 100 grams of celery contains grams of protein, milligrams of calcium, 61 milligrams of phosphorus, milligrams of iron, as well as rich carotene and a variety of vitamins, and the protein content is 1 times higher than that of ordinary fruits and vegetables.

9. Roman lettuce

The nutritional value is similar to lettuce. It is rich in B vitamins, vitamin C, vitamin E, etc., and is also rich in dietary fiber and minerals.

10. Kale

It has been introduced to China, but it is still in the cultivation stage and is not widely cultivated, and it is rich in vitamins, bioactives and minerals.

The above content reference: Encyclopedia Beets.

The above content reference: Encyclopedia watercress.