What to eat in the fall, these 10 foods are the most healthy
Autumn is a good season for tonic, and it is also a season of harvest. All kinds of colorful fruits and vegetables are put on shelves, and more supplementary emergency fruits and vegetables can satisfy the taste buds of the foodies and achieve the effect of health.
Let’s take a look at these healthy and healthy champion fruits and vegetables!
1, lotus root: vitamin B1 champion whether it is soup, stir-fry or cold salad, lotus root is a popular ingredient in the autumn health recipes.
It is rich in vitamin B1, which helps to relieve fatigue, promote metabolism and digestion, and the role of skin.
In addition, lotus root also contains vitamin C, calcium, iron and other inorganic salts, polyphenols with antioxidant effects.
From the point of view of traditional Chinese medicine, the sputum is cold, and it has the effect of clearing heat and removing irritability. After cooking, it can be warmed by cold, can nourish the stomach and nourish yin, strengthen the spleen and nourish the blood, especially suitable for the old and young women, high fever patients, high blood pressure,Loss of appetite, iron deficiency anemia.
However, it should be noted that fresh sputum is cold, and it is difficult to digest raw food. People with spleen and stomach cold and diarrhea are best cooked.
2, mushroom: The potassium supplement champion is known as the “mountain” reputation of the mushroom mineral content is very rich, especially potassium.
What we usually call the “potassium star” banana, the potassium content is 256 mg / 100 g, while the potassium content in common mushrooms is: 1655 mg / 100 g, mushroom (fresh mushroom) 312 μm / 100 g, doubleSpore mushroom 307 mg / 100 g, far more than bananas.
Potassium can prevent stroke and help normal muscle contraction, as well as lowering blood pressure.
In addition, the mushrooms are also rich in precipitated fibers.
What is even more commendable is that the taste of the mushroom is smooth and delicate, unlike other high-fiber foods that are unbelievable.
Mushrooms are eaten in a variety of ways, sometimes fried, made into soups and stuffed.
3, cabbage: calcium champion Chrysanthemum, also known as green vegetables, chicken, is a vegetable rich in minerals, especially calcium, up to 90 mg / 100 grams, nearly double the cabbage.
Cabbage also contains a large amount of calcium-absorbing mineral elements and vitamin K.
In addition, cabbage B1, B6, pantothenic acid, etc., have the function of relieving mental stress, and eating more helps to maintain a calm mind.
Moreover, Chinese cabbage has antioxidants such as vitamin A, vitamin C, vitamin B, potassium, selenium, etc., Chinese cabbage is beneficial to prevent cardiovascular diseases, reduce the risk of cancer, and can promote intestinal motility and promote intestinal peristalsis.Keep your stools open.
It can also spleen and diuretic, promote absorption, and the complications of urticaria subsided.
Chinese cabbage can not be eaten raw, use it to make appropriate, stir-fry, time should not be too long, so as to avoid nutrient loss.
4, broccoli: Carotene champion as a recognized star vegetable, its nutrient content is very high, and very comprehensive, especially the carotene content is far ahead, up to 7210 micrograms per 100 grams.
When carotene enters the body, it can not only be converted into vitamin A, eye-protecting eyesight, but also has anti-oxidation effect, which is of great significance for preventing cardiovascular diseases, tumors, and delaying aging and cancer prevention.
In addition, broccoli is rich in calcium, phosphorus, iron, potassium, zinc and manganese, which is much higher than the cabbage flower of the same genus.
Moreover, its vitamin C content is nearly three times higher than that of tomatoes.
Studies have shown that broccoli is steamed for 5 minutes and then mixed with water to have the best anti-cancer effect.
5, spinach: folic acid champion In addition to our previous minerals such as magnesium, iron, zinc, spinach is also rich in folic acid, the most important function of folic acid is to make red blood cells and white blood cells, enhance immunity.
And it is also an important nutrient to prevent birth defects in your baby.
Moreover, spinach is one of the best sources of lutein, and lutein is very effective in preventing “retinal macular degeneration” caused by eye aging.
Since the folic acid contained in spinach is a kind of vitamin, it is hot and the light is even. Therefore, spinach is best bought and eaten. The storage time should not exceed 2 days.
Moreover, you should use steaming, stir-fry, a little boiled, etc. to avoid cooking too long, too bad, and loss of nutrition.
6, Grape: Antioxidant Champion Grape’s nutrients Grapes are delicious and have high nutritional value.
Mature high-grade grapes have sugar content as high as 10%-30%, mainly glucose.
A variety of fruit acids in the grapes help digestion, eat more grapes, and can be healthy and stomach.
Grapes contain minerals such as calcium, potassium, phosphorus, iron and vitamin B1, vitamin B2, vitamin B6, vitamin C and vitamin P. They also contain a variety of amino acids required by the human body.Greatly toxic.
Moreover, the resveratrol contained in the grape is a strong antioxidant, anti-aging, and eliminate free radicals in the body, and has a positive preventive and therapeutic effect on cardiovascular and cerebrovascular diseases.
Need to be reminded that the grape is cold, and the spleen and stomach are not suitable for eating too much.
7, Hawthorn: Pectin Champion?
Hawthorn is rich in nutrients and easy to pectin. Pectin is a binary substance that helps control blood sugar and blood lipids.In addition, Hawthorn also contains a large amount of flavonoids and organic acids, which have anti-cancer, anti-cancer, blood pressure and cholesterol effects.
The general population eats, especially suitable for patients with indigestion, cardiovascular disease patients and enteritis patients, but pregnant women, children, excessive gastric acid secretion, patients with physical weakness and dental disease should not be eaten.
Because Hawthorn contains a lot of organic acids, fruit acids, behenic acid, citric acid, etc., fasting, leading to a sharp increase in gastric acid, causing bad stimulation to the gastric mucosa, making the stomach full, pantothenic, if eaten on an empty stomach will enhanceHypertension and increased severe stomach pain.
8, vitamins: vitamin B1 champion citrus fruit contains more than 30 kinds of human health substances, including: flavonoids, monophenols, coumarin, carotenoids, propanol, indophenol ketone,Glycerin lipids and the like.
Citrus also contains antioxidant, anti-cancer, anti-oxidant ingredients, and can prevent blood coagulation, reducing the incidence of coronary heart disease, stroke and high blood pressure.
Moreover, vitamin B1 in vitamins plays an important role in the signal of the nervous system.
In addition, the carotenoid content in citrus is far more than other autumn fruits. This nutrient can be converted into vitamin A in the body, which has the effect of protecting eyes and eyes.
According to scientists, they extracted an anticancer substance from citrus peel, and found a substance with blood pressure lowering in this substance.
This anti-cancer substance is widely present in lemon peel and citrus peel, and animal experiments have shown that cancer-bearing animals taking this substance can significantly prolong life.
9, pomegranate: precipitated fiber champion pomegranate fruit such as red gems, fruit sweet and sour juicy, high nutritional value, converted into rich fruit sugar, high-quality protein, easy to absorb traces, etc., can supplement human energy and metabolismBut does not increase the burden on the body.
The seeds contain vitamin C and B vitamins, organic acids, sugars, proteins, traces and minerals such as calcium, phosphorus and potassium, which can supplement the trace elements and nutrients that are missing in the human body.
Moreover, the growth hormone of the pomegranate parasite is not decomposed by enzymes in the human digestive tract, which can prevent constipation and relieve diarrhea.
In addition, pomegranate seeds are rich in vitamin C and polyphenols, which have the effect of delaying aging.
Therefore, chew the seeds while eating pomegranate.
Need to be reminded that pomegranate has astringent effect, constipation people should eat less.
10, fresh jujube: Almighty champion fresh jujube nutritional value is extremely high, is the body’s essential organic acids, carotene, protein and iron, calcium, phosphorus and selenium and other trace elements, vitamin C, and contains “cyclic adenosine monophosphate”Nutritional ingredients such as “glucoside” have magical effects on beauty care, treatment of high blood pressure, and prevention of cancer.
Therefore, the world has spread a famous saying: “I eat jujube in one day, and I will not be old for life.”
Moreover, compared with other autumn fruit scores, fresh jujube has the highest nutrient content, especially the vitamin C can soften blood vessels, prevent hypertension, coronary heart disease and arteriosclerosis, potassium is beneficial for blood pressure control, and magnesium improves resistance to stress.
Need to be reminded that the date is hot, sputum, constipation, stomach patients and diabetic patients should not eat more.