Vegetable nutrition champion: mushroom supplement potassium, spinach folic acid high, color pepper vitamin C

At the end of spring and the beginning of summer, the grass warbler flies, the seasonal vegetables are also increased, what are their nutritional advantages? 


Turnip tassel, calcium supplement champion. Radish tassel is the leaf of radish, also called radish leaf, the nutritional value is very high. In general, calcium levels of about 100 mg / 100 g can be called high-calcium foods, such as milk, tofu, and most green leafy vegetables.The calcium content of turnip tassel is as high as 238 mg / 100g, about twice as high as the common high calcium food, which is called “natural calcium tablet”. Turnip tasseled organic acid content is high, it is best to blanch water before eating, remove anti-nutrients, and then fried or cold is a very good choice. 

Mushrooms, potassium supplementation champion. Warm air temperature, Rain Water moisturizing, fungus growth exuberant. Mushrooms as an outstanding representative of fungi, naturally became the favorite on the table. Mushrooms taste delicious, mainly because they contain a large amount of flavor amino acids, generally between 10% and 20%, much higher than other foods. In addition to being rich in dietary fiber, mushrooms are also rich in potassium. The amount of potassium per 100 grams of mushrooms is 250 cu 350 mg, which is generally higher than that of potassium supplement star-banana bun 256 mg / 100 g). Potassium is very helpful in regulating blood pressure and stabilizing ion balance in the body. It can prevent stroke and help muscles contract normally. So drinking some mushroom soup is not only delicious, but also a good source of potassium. 

Broccoli, carotene champion. Carotene can be converted into vitamin A in human body, which not only plays a vital role in the regeneration of photosensitive cells in the eyes and epithelial cells in the skin, but also plays an important role in delaying aging and preventing cancer.Despite the abundance of vegetables in late spring and early summer, the carotene of 7210 micrograms per 100g of broccoli, a carotene “ancestor” of the carrot, 4, 130 ug / 100g) was also thrown away.Broccoli is also a recognized cancer star, thanks largely to its glucosinolates, which reduce the risk of cancers such as breast, rectal and stomach cancer. Break broccoli into small pieces, steam for a few minutes, can maximize the retention of nutrients. 

Capsicum, vitamin C champion. Vitamin C is one of the most needed nutrients in human body. It has many physiological functions, such as anti-oxidation, increasing human immunity and improving the utilization rate of iron, calcium and folic acid. The little-known vegetable with the highest levels of vitamin C is capsicum, at 104 mg / 100 g, three times as much as an orange and five times as much as a tomato. Color pepper as a fruit vegetable, bright color, smell even have fruit fragrance, make Vegetables Salad is the best choice. 

Spinach, folic acid champion. Green leafy vegetables, represented by spinach, are the most abundant source of folic acid in our diet. Folic acid is best known for preventing birth defects. New research found that insufficient folic acid intake is also an important factor leading to cardiovascular and cerebrovascular diseases. Folic acid is one of the most unstable vitamins, most of the vegetables in late spring and early summer are fresh and tender, and can get good taste without long cooking time, which can solve the problem of folic acid loss caused by long-term cooking.

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