What factors affect you when buying vegetables?
Price? Palate? Like? What are the nutritional values of vegetables? Or will it be considered together?
Many times we tend to choose to buy a certain vegetable by price and preferences, and not much is considered about the nutritional value of vegetables.
However, scientific research has confirmed that:
There is a close correlation between the color and nutrient content of vegetables, which means that we can make more scientific choices by focusing on the color of vegetables to ensure that we consume diverse, balanced nutrients.
1. What nutrients are in vegetables?
When we were young, we didn't like to eat vegetables, and our parents would tell us not to be picky eaters and eat more vegetables because it is good for our health.
But do you know why vegetables are good for the body? What nutrients do they have?
1. Vitamin C: Vitamin C helps to enhance the function of the immune system, it promotes the production and activity of white blood cells, and improves the body's ability to fight viruses and bacteria; It can enhance iron absorption and utilization and thus prevent iron deficiency anemia; In addition, there are anti-inflammatory and anti-aging effects.
It should be noted that vitamin C is a water-soluble vitamin and cannot be stored in the body, so it is best to consume enough vitamin C every day through a variety of vegetables and fruits to meet the body's needs.
2. Folic acid (also known as vitamin B9): folic acid helps maintain cardiovascular health, in addition to the neural tube development of the embryo plays an important role, especially for pregnant women and women planning to become pregnant, supplementation of appropriate folic acid is very necessary, but under the guidance of a doctor or dietitian.
3. Dietary fiber: This is a nutrient that our body needs but is often overlooked, dietary fiber is very important for promoting digestive health, it helps prevent constipation, reduce cholesterol absorption, maintain blood sugar stability, and increase satiety.
4. Carotenoids: The most well-known of carotenoids is β-carotene, which can be converted into vitamin A, which helps protect eyesight, maintain skin health and enhance immune functions.
5. Sterols: Sterols are compounds that occur naturally in plants, they are a steroid inherent to plants; In the human body, it can compete with cholesterol for absorption, and inhibit the absorption of cholesterol into the bloodstream, thereby lowering cholesterol, and at the same time supporting intestinal health, anti-cancer, anti-inflammatory and other effects.
6. Anthocyanins: Anthocyanins, a class of natural pigments found in many plants, are a powerful antioxidant that can neutralize free radicals and reduce the damage of oxidative stress to cells, thereby delaying aging; In addition, it has antiplatelet aggregation properties, which helps to reduce thrombosis and the occurrence of cardiovascular and cerebrovascular diseases. (Note: Free radicals are unstable molecules produced by metabolism, environmental factors and poor lifestyle habits, which can cause cell damage and aging)
Second, the color of vegetables is different, and the nutrition is also different?
1. Green vegetables: such as spinach, lettuce and green beans, rich in chlorophyll, vitamin C, vitamin K, folic acid, calcium, iron and dietary fiber. These nutrients play an important role in maintaining immune function, promoting digestive health, and supporting bone health.
2. Orange-red vegetables, such as carrots, pumpkins and bell peppers, are rich in β-carotene (a precursor to vitamin A), vitamin C, potassium and fiber. These nutrients are essential for supporting vision, promoting immune system function, cardiovascular and skin health.
3. Yellow vegetables: such as corn, yellow persimmon and yellow pepper, rich in vitamin C, vitamin A, potassium and lutein. These nutrients help provide antioxidants, protect eye health, and promote digestive health.
4. Purple vegetables: such as purple cabbage and purple sweet potato, etc., contain anthocyanins, vitamin C, vitamin K, fiber and antioxidants, etc., these vegetables help anti-inflammatory, promote cardiovascular health and maintain healthy cognitive function.
3. Did you know? The health of different parts of the body is specially related to the color of vegetables!
The nutritional content of vegetables is closely related to the health of different body parts. Here are some of the nutrients of common vegetables and their benefits for different parts of the body:
1. Eye health: Choose green and yellow vegetables, such as spinach, kale, carrots, etc., they are rich in lutein and zeaxanthin, which help protect the eyes from damage and maintain healthy vision.
2. Cardiovascular health: choose red and purple vegetables, such as tomatoes, red peppers, grapes, etc., they are rich in lycopene, anthocyanins and antioxidants, which can lower blood pressure, improve blood circulation, and benefit cardiovascular health.
3. Immune system: Choose red, orange and green vegetables, such as red peppers, carrots, spinach, etc., they are rich in vitamin C, β-carotene and other antioxidants, which help strengthen immunity and improve resistance.
4. Bone health: Choose green vegetables such as cauliflower, kale, beans, etc., which are rich in vitamin K and calcium, which are essential for bone growth and maintaining bone density.
5. Digestive health: Choose fiber-rich vegetables such as celery, beans, carrots, etc., they help promote the normal functioning of the digestive system and prevent constipation and other digestive problems.
6. Healthy complexion: Choose orange and red vegetables such as carrots, tomatoes, bell peppers, etc., which are rich in β-carotene and antioxidants to help protect the skin from UV damage and maintain healthy skin color and radiance.
Fourth, clean vegetables tips, come and collect!
Vegetables are often grown and picked in contact with soil and other external contaminants that may contain bacteria, parasites and other pathogens that pose a threat to human health. Therefore, we must thoroughly wash the vegetables to effectively remove the dirt and potential bacteria on the surface and reduce the risk of foodborne illness. Here are some cleaning tips for common vegetables:
Use a vegetable brush: Choose a soft but somewhat bristled vegetable brush to gently brush the surface of vegetables, especially uneven areas. This allows for more efficient removal of dirt and residue.
Soak in brine: Before washing vegetables, you can add some table salt to clean water to make it slightly salty brine. Soak the vegetables in salted water for about 10 minutes and rinse them with clean water. Salt water helps remove bacteria and other contaminants from the surface of vegetables.
Use vinegar: Add some vinegar to clean water, soak the vegetables for a few minutes, and rinse with clean water. Table vinegar has a bactericidal and deodorizing effect, which can help remove bacteria and odors from the surface of vegetables.
Pay attention to leafy vegetables: For leafy vegetables, such as spinach, lettuce, and kale, the leaves can be washed piece by piece. Gently shake the blades under running water, ensuring thorough cleaning to the surface of each blade.
Remove outer leaves: For vegetables like cabbage and lettuce, outer leaves are often more susceptible to contamination. Before washing, remove the outer layer of leaves before washing to ensure cleaner vegetables.
Warm water pre-wash: Using warm water to pre-wash vegetables can help loosen dirt and bacteria on the surface. Then rinse the vegetables with cold water to thoroughly remove impurities.
Even organic or homegrown vegetables, although pesticide use may be low, but adequate cleaning is recommended to remove impurities and bacteria from the surface.
Bibliography:
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Author: Small volume is not a volume Master of Food Science and Engineering, Henan University of Technology
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