Children eat more dark vegetables to benefit their bones, what vegetables belong to dark vegetables?

A recent new study suggests that dark vegetables are especially beneficial for bone development in children. The researchers followed 325-year-old children who were not enrolled in school for four years, recording the types of foods and calories in their daily lives, calcium intake, height, weight, mobility and time spent watching television. The results showed that eating more dark green and dark yellow vegetables was the most helpful for children to lose body fat and improve bone density.

The researchers analyzed that the alkalizing minerals contained in this vegetable, such as potassium ions, may help with bone development. Researchers don't recommend eating too much delicate meat.

The main thing is that the sodium ion is too high and the fat content is too high, which can increase bone density, but it can also increase fat. The researchers recommend that children eat more broccoli, spinach, carrots, sweet potatoes, tomatoes, whole-wheat bread, poultry (not fried), peanuts, seeds, and other foods that promote bone growth. Dark vegetables are more nutritious.

Nutritionists have analyzed the nutrient composition of various vegetables and found that the nutrient content of vegetables is closely related to their color shade.

Studies have shown that the nutritional value of dark-colored vegetables is generally better than that of light-colored vegetables, not only beautiful in appearance, but also rich in carotene, which is the precursor of vitamin A, and is the main vitamin A of Chinese residents. Vitamin A has the effect of protecting eyesight and preventing night blindness. Carotene and vitamin A also have the effect of protecting epithelial cells, improving resistance, and preventing cancer.

Dark vegetables mainly refer to dark green vegetables, such as choy sum, spinach, leeks, lettuce, watercress, etc.

red species, such as tomatoes, red peppers, etc.; Orange carrots, pumpkin and other vegetables. Only by washing vegetables correctly can we keep vegetables nutritious and protect dark vegetables with good nutrition, but they cannot tolerate the current pesticide spraying. In order to prevent accidental ingestion of pesticide residues, many families are quite concerned in the process of cleaning vegetables.

Soak vegetables for a while, but that won't help your health.

But know that if the vegetables are soaked and washed for a long time, the pesticide residue cannot be washed. Because the main ingredient of pesticides is organic humans, and this substance is not water-soluble. Therefore, soaking detergent in tap water for rinsing and rinsing is more effective in removing pesticides than washing with clean water.

Second, soaking for a long time may damage the leaves of vegetables and increase nutrient loss. Therefore, the correct time for soaking vegetable leaves should be controlled within 10-20 minutes.

Carrots and pumpkin are orange-yellow vegetables;

Tomatoes belong to the dark red vegetable;

Broccoli and spinach are among the dark green vegetables;

Cabbage is a light-colored vegetable.

Common dark vegetables are spinach, rape, celery leaves, water spinach, mustard greens, broccoli, chrysanthemum, leeks, radish tassels, lettuce, bean sprouts, Hangzhou cabbage, tomatoes, carrots, pumpkins, red peppers, etc. Their leaves or fruits tend to be darker in color and rich in calcium, iron, vitamin B2, etc.

Dark vegetables are more vivid and can be divided into 4 colors: dark green, purple-black, red and orange. Dark green vegetables such as spinach, rape, leeks, broccoli, manuscript stems, etc., are mostly green leafy vegetables; purple-black vegetables such as purple cabbage, red amaranth; red vegetables such as tomatoes and red peppers; Orange-red vegetables such as carrots, pumpkin.

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.

Leafy vegetables are the main dishes in China's diet, such as calcium, carotene, iron, riboflavin, ascorbic acid and cellulose, and are almost a must-have dish for everyone's meal.

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.