Healthy and happy New Year | secrets here!It’s only right to eat vegetables in different colors!

2022-07-03 0 By

A healthy diet should include vegetables every day, but the idea that vegetables are just leafy greens is one-sided.Know that the vegetable family is colorful, and each color has its own nutritional value!Let’s take an example first: green vegetables Our common green vegetables, such as celery, spinach, broccoli, etc., are rich in folic acid, folic acid is extremely important to the fetus.Green vegetables also provide a small amount of calcium and are high in vitamin C, carotenoids, iron and selenium.Yellow vegetables and Red vegetables Yellow vegetables such as carrots and pumpkins and red vegetables such as tomatoes and red peppers are both rich in carotene and vitamin C.Yellow vegetables are also rich in vitamins A and D, which can increase appetite, stimulate nervous system excitement, improve night blindness, relieve rough skin, and strengthen bones.Purple vegetables purple vegetables such as Onions, red cabbage, this kind of food is rich in anthocyanins, has a strong antioxidant effect, can prevent cardiovascular and cerebrovascular diseases, improve the body immunity.White vegetable white vegetable does not contain pigment, but rich in dietary fiber and the microelement such as potassium, magnesium, can improve immunity, protect the heart, regulate vision, stable mood, and also beneficial to hypertension and cardiomyopathy.Black vegetable Black vegetable can regulate human endocrine and hematopoietic system.Studies have found that black fungus has an active substance that can inhibit cancer and can reduce the risk of esophageal, bowel and bone cancers.Is the vegetable the prettier the better?You can’t judge a book by its cover.In fact, dark vegetables are better than light ones, namely dark greens, reds, oranges and purples.Dark vegetables have the nutritional advantage of being high in beta-carotene and vitamin A, relatively high in vitamins B2 and C, and high in “phytochemicals.”What are phytochemicals?”Phytochemicals” are chemical components other than the known essential nutrients in food, such as phenols, terpenoids, plant polysaccharides, etc.Studies have found that phytochemicals have a variety of physiological functions, including anti-oxidation, regulating immunity, anti-infection, lowering cholesterol and delaying aging. Therefore, phytochemicals can protect human health and prevent chronic diseases such as cardiovascular diseases and cancer.To sum up: First, a reasonable intake of vegetables can reduce the risk of cardiovascular disease.A follow-up study of 134,800 middle-aged and elderly residents in Shanghai, China, found that when vegetable intake increased from 144 to 583 grams for men and from 124 to 506 grams for women, the risk of cardiovascular death decreased by 36% for men and 16% for women.Second, reasonable intake of vegetables can reduce the risk of gastrointestinal cancer.Increasing vegetable intake was beneficial to the prevention of esophageal squamous cell carcinoma and adenocarcinoma.Cruciferous vegetables reduce the risk of colon cancer;Onions and cruciferous vegetables have been shown to protect against stomach cancer.Thirdly, reasonable intake of vegetables is beneficial to reduce the risk of developing type 2 diabetes.There are many studies in this area, which will not be repeated.Health Tips Although there are many benefits to eating vegetables, don’t be fooled by “the healing power of vegetables” or “the ability of vegetables to cure”.Eating the right food can only prevent disease, reduce the risk of disease and assist in regulating health, is not equal to the “treatment” of a disease.Food is food, not medicine.(Source: Health China) Xigu Rong Media Center typesetting: Li Tongyu