Which vegetables to eat in the fall?

Fall is the season for all kinds of vegetables to be listed, and some of them are excellent choices for fall health. Next, we recommend the five major autumn health champions - lotus root, mushrooms, cabbage, broccoli and spinach. Let them join your list of diets to rejuvenate your body and earn extra points for beauty!

1, Chinese cabbage - calcium supplement champion

Cabbage, also known as green vegetables, chicken feather vegetables, is a kind of vegetable rich in minerals, especially calcium, up to 90 mg / 100 grams, nearly doubled than cabbage. Bok Choy also contains a lot of mineral elements and vitamin K that help calcium absorption. In addition, Chinese cabbage is rich in vitamins B1, B6, pantothenic acid, etc. It has the function of relieving stress, and eating more helps to maintain a calm state of mind. It should be pointed out that Chinese cabbage cannot be eaten raw. When using it to make dishes, the time for frying and picking should not be too long to avoid loss of nutrition.

2, lotus root - vitamin B1 champion

From the perspective of Chinese medicine, oyster cold, there is the effect of heat Chufan, after cooking by the cool temperature, can nourish the stomach, spleen Qi and blood, especially suitable for old and young women, high fever patients, high blood pressure, Loss of appetite and iron deficiency anemia. However, it should be noted that fresh and cool, raw food is more difficult to digest, cold spleen, cold, easy to diarrhea, it is best cooked to eat.

Regardless of whether it is soup, fried or cold, lotus root is a popular ingredient in autumn health recipes. It is rich in vitamin B1, helps to relieve fatigue, promote metabolism and digestion, as well as the role of skin. In addition, lotus root also contains vitamin C, calcium, iron and other inorganic salts, with anti-oxidation polyphenols.

3, mushroom - potassium supplement champion

The mushroom minerals that are dubbed as “mountain and treasure” are very rich in mineral content, especially rich in potassium. We usually call the "potassium star" banana with a potassium content of 256 mg/100 g, and the common potassium content is: Mushroom (white mushroom) 1655 mg/100 g, mushroom (fresh mushroom) 312 mg /100 grams, Agaricus 307 mg / 100 grams, far beyond the banana. Potassium can prevent stroke and help normal muscle contraction, as well as lower blood pressure.

In addition, mushrooms are also rich in dietary fiber, and even more valuable is that the mouthfeel of mushrooms is tender and delicate, unlike other high-fiber foods, it is difficult to swallow. Mushrooms are eaten in various ways, such as frying, making soups and making fillings.

As a recognized star vegetable, its nutrient content is not only high in content, but also very comprehensive, especially carotene content is far ahead, with up to 7210 micrograms per 100 grams. Into the body, carotene not only can be converted to vitamin A, eye protection, eyesight, but also has anti-oxidation effect, it is of great significance for prevention of cardiovascular diseases, tumors, and anti-aging and anti-cancer.

In addition, broccoli is rich in calcium, phosphorus, iron, potassium, zinc, manganese, etc., which is much higher than the cabbage flower belonging to the same Brassicaceae. Moreover, its vitamin C content is nearly 3 times higher than tomatoes. Studies have shown that steaming broccoli for 5 minutes and eating it is the best anti-cancer effect.

5, spinach - folic acid champion

In addition to magnesium, iron, zinc and other minerals we are familiar with, spinach is also rich in folic acid, the most important function of folic acid is to make red blood cells and white blood cells, and enhance immunity. And, it is also an important nutrient to prevent baby's birth defects. Spinach is also one of the best sources of lutein, and lutein is very effective in preventing "retinal macular degeneration" caused by aging eyes.

Since folic acid is a water-soluble vitamin, it is not stable to heat and light. Therefore, it is best to buy spinach and buy it now. The storage time should not exceed 2 days. Also, use steamed, stir-fried stir-fried meat, and a small amount of boiled water, etc., to avoid cooking too long, too bad, and losing nutrition.

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