Magical effects of 13 common vegetables

Of the vegetables beneficial to health, sweet potatoes ranked first. In addition, tomatoes, spinach, cabbage, eggplant and other vegetables have a good effect on health. The following Xiao Bian will experts consider some of the vegetables belonging to healthy foods, summarized in order to provide reference for people to eat.

1. Sweet potatoes: Sweet potatoes ranked first in the list of healthy foods published by the World Health Organization in 2011. Because the content of chemical substances in sweet potatoes is reduced, the fiber content is greatly increased. And rich in lysine, can quickly increase satiety. Lysine is one of the essential amino acids in the body, which can promote the development of the human body, enhance the immune function, and increase the function of the central nervous system. Carotene, which is rich in sweet potatoes, enhances vision and contains estrogen-like substances that help protect the skin and slow aging. The β-carotene contained in sweet potatoes helps the body to make enough white blood cells to fight the invasion of the cold virus. The rich potassium contained in sweet potato can make people energetic, keep their heart healthy and have normal blood pressure. It can also fight breast and prostate cancer, prevent degenerative diseases and improve memory. Can also stop bleeding, hypoglycemic, detoxification, prevention and treatment of night blindness. When processing sweet potatoes, it is best to avoid steaming, boiling, and braising when soaking for a long time.

2, tomato: tomato (ie, tomato) nutrition is comprehensive, some people think that tomatoes in the "healthiest food", ranking first. At least 50 kinds of nutrients that the human body needs are basically in the tomato, and the content is moderate, so some people say that tomato is the all-around champion in the nutrition source. The lycopene contained in tomatoes is the highest in vegetables and fruits and is 14 mg/h, which is rich in vitamin C and is the best source of vitamins. Per 100 grams of mature tomato 30mg sodium, potassium 244mg, is the ideal low-sodium high-potassium food. Also contains vitamin E, alpha-carotene and beta-carotene, phosphorus, iron, chromium, dietary fiber, and the like. Eat tomatoes can reduce the incidence of various cancers, coronary heart disease. Long-term consumption of tomatoes by men reduces the risk of prostate cancer by 35%.

3, spinach: Spinach is rich in B vitamins, carotene, fiber, minerals and a small amount of calcium, iron, etc., and low in calories. Can prevent the brain blood vessel lesions and protect the brain. Spinach can also protect eyesight, clear up the body's gastrointestinal heat, prevent constipation, and make people radiant. There are many ways to eat spinach. Wash the spinach, boil it with boiling water, drain the water, and mix with seasoning to make a salad dish. Some experts believe that spinach is the second health food. If 50 grams of spinach is fried with 20 grams of sesame seeds and eat once a day, you can stop hair loss after two weeks.

4, Cauliflower: Cauliflower is rich in carotene, vitamin C, also contains folic acid, fiber, calcium, vitamin K and so on. It plays an important role in maintaining the acid-base balance in the human body and is one of the important sources of dietary fiber in the human body. There is brain effect.

5. Cabbage: Cabbage and broccoli, cauliflower, western blue flowers, cabbage and cabbage are all cruciferous vegetables. Cabbage has a high nutritional value. Each 100 grams of cabbage contains vitamin C41 milligrams, potassium 200 milligrams, also contains more vitamin K, vitamin B6, and folic acid, carotene, lutein, zeaxanthin, calcium, vitamin U and so on. Eat cabbage to help prevent and control high blood pressure, prevent blood clotting, enhance bone quality, protect the mucous membranes, have a good effect on gastritis, gastric ulcer prevention and treatment, can protect the kidneys. Cabbage has antioxidant effects, and it also has good effects in preventing cell aging, improving human immunity, and preventing atherosclerosis. The sulphate composition contained in cabbage can play a role in preventing carcinogens from moving in the body. In addition, cabbage also has the effect of beauty. Cabbage leaves can be used to absorb skin aging ingredients, can promote skin blood circulation. Autumn and winter is the best time to eat cabbage.

6, cabbage: such as cabbage, cabbage, etc., they are rich in vitamin C, vitamin E, carotene, folic acid, vitamin U, sulforaphane, isopropyl isothiocyanate derivatives, terpenoids, fiber and calcium , molybdenum, chromium, selenium and other trace elements. They have a strong anti-oxidant effect, anti-aging effects, anti-cancer effects and have bactericidal anti-inflammatory, moisturizing beauty and other effects. Eat cabbage can prevent megaloblastic anemia, fetal malformations, can accelerate the healing of ulcers, prevent gastric ulcer malignant transformation, prevent colon cancer, sore throat, trauma, swelling, pain, stomachache, toothache, you can drink or apply fresh cabbage juice after The affected area. Chinese medicine believes that Chinese cabbage has phlegm, cough, antipyretic and detoxifying effects, a calcium effect, beneficial bowel can cure cough, sore throat and so on. Young people with acne on their faces can eat more cabbage. Add Chinese cabbage root and decoction, can assist in the treatment of whooping cough, smash cabbage, juice, warming orally, can help treat gastrointestinal ulcers, the heart of fresh cabbage, vinegar, salt, sesame oil, garlic and other spices, stir Evening food, solvable alcohol poisoning, fried cabbage soup, wash the affected area, help treat frostbite and so on.

7. Western blue flowers: Western blue flowers and cabbage are the best vegetables recommended by the World Health Organization and are known as natural “stomach dishes”. People suffering from gastric ulcers and duodenal ulcers should eat more cabbage. Mix cabbage with honey and eat it daily to promote ulcer healing. West blue flower is rich in vitamin A, vitamin C and carotene, etc. It can enhance the skin's resistance to damage and help maintain skin elasticity. Cabbage is also rich in vitamin C, vitamin A, vitamin K, and lutein, etc., can improve immunity, prevent cancer, heart disease, stroke, protect teeth, gums and vision, etc., make skin white, strong bones, and help In the kidney, help the liver detoxification and so on.

8. Lettuce: Lettuce is a queen of vegetables and is extremely nutritious. Contains beta-carotene, vitamin C, vitamin E, vitamin B1, vitamin B2, vitamin B5 and vitamin B6. It is rich in minerals such as calcium, magnesium, phosphorus, potassium and sodium. It also contains trace elements such as copper, iron and zinc. Eating more helps digestion, stimulates the formation of bile, cools the blood, disinfects the blood, diuretes, prevents accumulation of litter in the intestines and makes people younger. Lettuce is an effective food to eliminate tension. Put 500 g of washed lettuce in a pot and add 1000 ml of water. Boil for 5 minutes. Drink 2 cups of cold lettuce soup with a little sugar every morning. Every morning, slice a few slices of clean lettuce into small pieces. Add half a tablespoon of olive oil to the salad and eat it on an empty stomach to lubricate the digestive tract and help treat constipation.

9, lettuce: lettuce contains very low calories, is an excellent food for weight loss. Because lettuce is rich in fiber and minerals, it becomes a healthy food. Lettuce is a simple way to eat cold.

10. Asparagus: Asparagus is rich in fiber, minerals, vitamin E, vitamin C, rutin, mannan, choline, arginine, and asparagine (an amino acid). About 94% of fresh asparagus is water, and its nutrition is extremely rich. Asparagus has certain preventive and therapeutic effects on leukemia, lymphoma, breast cancer, and lung cancer, and it also has certain preventive effects on hyperlipidemia, heart disease, hypertension, and arteriosclerosis. Asparagus can cure cough, urinary tract diseases and ulcers. Asparagus has a good effect on maintaining capillary morphology, elasticity and physiological function. It can increase the activity of kidney cells and have a diuretic effect. Asparagus has high chromium content. This trace element can regulate the concentration of fat and sugar in the blood and is a good food for diabetics. Asparagus ingredients also have the effect of promoting fat metabolism, so eating asparagus is also good for people with high cholesterol. Asparagus is also an ideal food for strengthening immunity and burning fat.

11. Onions: Onions are rich in strong antioxidants such as selenium, vitamin C, vitamin B6, fiber, flavonoids, and quercetin. Among them, polyphenols and sulfur-containing compounds can reduce the risk of cancer and help prevent it. cancer. American scientists discovered prostaglandin A from the head of an onion, which has the effect of expanding peripheral arteries and reducing peripheral vascular resistance, thereby playing a role in lowering blood pressure. It also increases urine output, promotes sodium excretion, reduces coronary resistance, increases blood flow, and prevents coronary heart disease. The potassium content in onions is extremely low and it is a good food for kidneys.

12. Potatoes: potatoes, also known as potatoes, are very nutritious and contain many vitamins and minerals that the body needs. Such as containing the protein and B vitamins, equivalent to 10 times that of apples, containing fat equivalent to 7 times that of apples, containing vitamin C is equivalent to 3 times that of apples. Each gram of potatoes contains 17 grams of carbohydrates, which is about 1/4 of the weight of rice. Potato starch is a kind of resistant starch that has the effect of reducing fat cells. Potatoes also contain 8 essential amino acids that the human body cannot synthesize, especially lysine and tryptophan, which contain 93 mg and 32 mg respectively. In addition, it also contains different proportions of cellulose, citric acid, calcium, phosphorus, iron, magnesium, carotene, vitamin B1, vitamin B2, vitamin B5, and antioxidant polyphenols and so on. The U.S. Agricultural Research Department had asserted: "Each meal can only eat whole milk and potatoes to get all the food elements the body needs."

13, day lily. It is rich in lecithin, which is a component of many cells in the body, especially brain cells, and plays an important role in enhancing and improving brain function. The proteins, fats, calcium, iron, and vitamin B1 contained in day lily are also the nutrients needed for brain metabolism. Therefore, day lily is known as "brain dishes" in many countries and regions. Lily can be eaten cold, but it can also be cooked with shiitake pork. It is especially suitable for the elderly and Alzheimer's patients who have memory loss.

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