How to eat vegetables good for health?

Articles Apr 14, 2020 13:20

Vegetables are something we eat every day and are considered a nutritious, safe food. However, there are things about vegetables that many people did not know or even misunderstood leading to not making full use of the value of vegetables.

Green vegetables are a very important food for the body that you need to supplement daily. Many green vegetables used when eating hot pot will help the body to cool down and regulate the body. However, hotpot vegetables are not guaranteed to be harmful to health.

The note when eating vegetables to not harmful to health

1. Celery leaves are more nutritious than celery stalks

When we eat celery, most of them usually leave the leaves and only eat the stems or stalks of celery. But in fact, this way of eating is extremely wasteful and you have missed out on some valuable nutrition in celery. Celery leaves contain 2 times more niacin, vitamin B2 and vitamin C than the trunk, contain 3.2 times more magnesium than the stem and contain 8.6 times more carotene than the stem.

So when using celery, don't waste this nutritious leaf.

How to eat vegetables good for health?

2. Broccoli is more nutritious than white cauliflower

Broccoli and cauliflower not only differ in color, but in fact, they also have no small difference in nutrition.

First of all, broccoli is a dark, carotene-rich vegetable and this white cauliflower does not contain this substance. In addition, the sulforaphane in broccoli is 13 times more than cauliflower.

Previous studies have suggested that sulforaphane - a substance found in broccoli and vegetables can help prevent or slow the progression of cancer. Specifically, research from Oregon State University (OSU) found that sulforaphane reduced expression of long unencrypted RNA (lncRNAs) in prostate cancer cells, disrupting the ability to form cell groups - a signs of metastatic cancer.

However, this does not mean that eating more broccoli will never get cancer because the effects from each vegetable are not too great, and the calcium and vitamins in broccoli are better than soups. cauliflower.

How to eat vegetables good for health?

3. Some vegetables have more vitamin C than oranges and lemons

There are many vegetables with higher levels of vitamin C than oranges and lemons. While the vitamin C content of oranges 33mg / 100 g, the vitamin C content of 22mg / 100 g of lemon, broccoli has 56mg / 100g, bitter melon has 56mg / 100g, green peppers have 62mg / 100g, mustard greens 72mg / 100g and topped with bell peppers are 104mg / 100g.

How to eat vegetables good for health?

4. Dark green vegetables are rich in calcium than milk

Whenever people want to supplement calcium, many people think about drinking milk or using dairy products. However, do not ignore the calcium content of green vegetables. There are many dark green leafy vegetables that contain more calcium than milk.

According to Womenhealths, dark green vegetables, green leaves ... are all calcium-rich super foods. You can eat broccoli, kale, spinach ... all special sources of calcium. A single cup of cooked broccoli has 62mg of calcium.

How to eat vegetables good for health?

5. Some vegetables have their own salty flavor, so salt should be added when cooking

Although most vegetables are tasteless, some vegetables are high in sodium and salty, like celery. Every 100 grams of celery stalk contains 159 milligrams of sodium, so pay attention to the amount of salt added when cooking such vegetables.

How to eat vegetables good for health?

6. Eat more viscous vegetables that help improve bowel movement

When it comes to constipation, many people will choose to eat bananas, but bananas actually do not reduce constipation with some viscous vegetables such as spinach, gourd, okra, etc.

The mucus in these vegetables is polysaccharide and is a plant fiber. Although the human body is difficult to digest and absorb, it can supply nutrients to probiotics (such as bifidobacteria) in the intestinal tract and maintain a healthy intestinal bacteria environment. In addition, it can promote gastrointestinal motility, has a relaxing effect on the intestine and laxative, so patients with constipation can eat these vegetables.

How to eat vegetables good for health?

7. When eating potatoes, yams, lotus root, reduce other starch foods

Vegetables like potatoes, taro, yams, lotus root, etc. have a higher starch content and higher energy than regular vegetables, so be careful to reduce your intake of staple foods. Other staples such as rice, bread, ...

When the ratio of starches is too large, insufficient protein and vitamins will cause significant effects on health.

How to eat vegetables good for health?

8. Dark vegetables are better than pale ones

Although vegetables are rich in nutrients and good for health, you should choose a variety of darker colored vegetables such as dark leafy greens (spinach, broccoli, green peppers, etc.), vegetables red (tomatoes, carrots, red peppers, ..), orange vegetables (squash), purple vegetables (purple cabbage, red amaranth, ...).

Because these vegetables are not only rich in vitamins and minerals but also contain chlorophyll, lycopene is a nutrient with very good antioxidant effects. According to the Chinese Dietary Guidelines (2016 version), it is recommended to consume 300 to 500 grams of vegetables a day and recommend half of these vegetables to be dark vegetables, i.e. 150 to 250 grams per day. .

How to eat vegetables good for health?

9. Off-season vegetables can still be eaten

When it comes to off-season vegetables, many people will think of "unsafe" and think that off-season vegetables are produced by chemical fertilizers, pesticides, hormones, ... and cannot be eaten.

In fact, as long as plant hormones and pesticides are used properly, off-season vegetables are safe to eat. Off-season vegetables may have some differences compared to seasonal vegetables in terms of nutrition, taste, but these differences do not mean that they are "not nutritious", nor that they can " harmful, "so you don't have to worry so much.

Watch next: 5 Foods That Will Damage Your Bones And Cause Bone Loss In The Long term

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