Eating vegetables should be more nutritious for "color" dark vegetables

Yu Kang

Vegetables contain different pigments, with different colors. Green is chlorophyll, yellow is carotene, red is lycopene, purple is anthocyanin, and white is not pigment.

In addition to generally containing nutrients such as vitamins, minerals, dietary fiber and plant chemicals, different colors of vegetables have different nutritional characteristics.

Green vegetables are rich in folic acid, which has extremely important effects on the fetus. At the same time, green vegetables are also good calcium sources. Such vegetables also contain more vitamin C, carotene, iron and selenium.

Yellow and red vegetables are rich in carotene and vitamin C. Among them, yellow vegetables are also rich in vitamin A and vitamin D, which can improve appetite, stimulate the nervous system excitement, improve night blindness, relieve rough skin and strong bones.

Purple vegetables are rich in anthocyanins, which have a strong antioxidant effect, help prevent cardiovascular and cerebrovascular diseases, and improve the body's immunity.

White vegetables are rich in dietary fiber, potassium, magnesium and other elements, which helps improve immunity and protect the heart.

Black vegetables can stimulate the human endocrine system and hematopoietic system. Studies have found that black fungus contains active substances that can inhibit tumors, which has a certain relationship with reducing the risk of esophageal cancer, bowel cancer, and bone cancer.

According to the color depth, vegetables can be divided into dark vegetables and light -colored vegetables. Dark vegetables refer to dark green, red and purple vegetables.

Compared with light -colored vegetables, dark vegetables have more nutritious advantages. Dark vegetables are rich in β -carotene, which is the main source of dietary vitamin A in my country; the content of vitamin B2 and vitamin C is relatively high, and it is rich in plant chemicals.

Plant chemicals are chemical ingredients outside the food, such as phenols, pyramids, and plant polysaccharides. Studies have found that plant chemicals have a variety of physiological functions, which have a certain effect in antioxidant, regulating immunity, anti -infection, reducing cholesterol, and delaying aging.

The dietary guide recommends a healthy diet to ensure 300 grams to 500 grams of vegetables per day, and the proportion of dark vegetables should reach 1/2.

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◆ Source of this article: Yu Kang, chief physician of the Nutrition Department of Peking Union Hospital, owned by the original author.

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