How many vegetables should you eat every day? Quantified charts of 15 kinds of vegetables are here!

A healthy diet is inseparable from a rich intake of vegetables. According to the recommendations in the Dietary Guidelines for Chinese Residents, the general population should eat 300-500 grams of fresh vegetables every day, of which dark vegetables should account for more than half, such as purple, green, red, and orange-yellow vegetables.

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So, here comes the question. How much is 300-500 grams? You can't always use a food scale to weigh it before eating, that's too troublesome! Don't worry, look at these quantitative charts, so you can know how much vegetables you eat without a food scale~

Spinach : Although spinach is not a reliable iron supplement, it has good carotene, dietary fiber and potassium content. Spinach has a high oxalic acid content, so it must be blanched to remove the oxalic acid before eating .

Lettuce : This is a common ingredient in vegetable salad dishes. There is nothing special about it nutritionally, but the calorie content is very low, only 12 kcal/100 grams, so those who are trying to lose weight can eat it without worry.

Chinese cabbage : Among vegetables, Chinese cabbage is very down-to-earth and particularly common. It has high content of vitamin C and calcium , which are 64 mg/100 g and 117 mg/100 g respectively, both twice that of Chinese cabbage.

Rapeseed : Its calcium content is higher than that of Chinese cabbage, which is 153 mg/100 g. It is also rich in beta-carotene and potassium. Rapeseed fried with shiitake mushrooms and rapeseed with garlic are both delicious.

Tomatoes : They can be eaten as both vegetables and fruits, and are very convenient to eat. They are rich in lycopene, which has antioxidant properties . It can not only help us fight inflammation, but also protect cardiovascular health. However, if you want the body to better absorb and utilize them, it is best to cook them with oil and heat them before eating. If you just like to eat tomatoes raw, chew them carefully when you eat them .

Carrots : Rich in carotene , this ingredient can be converted into vitamin A in the body, which is good for eye and skin health. Don't eat too much every day, or you will turn into a "minion". It is recommended not to eat more than 2 .

Garlic sprouts : Rich in dietary fiber and the mineral potassium. The insoluble dietary fiber is 2.7 times that of Chinese cabbage. It can promote gastrointestinal mechanical movement and promote defecation .

Sweet pepper : It is the king of vitamin C among vegetables. Eating 100 grams of sweet pepper can meet 130% of the average population's daily vitamin C requirement. After washing, eat it raw and it has a sweet taste.

Okra : Rich in calcium and dietary fiber , the total dietary fiber content is as high as 3.2g/100g, especially pectin, which can not only promote intestinal peristalsis, but also increase the water content of stool, which is especially suitable for people with constipation .

Broccoli : The vitamin C content is good, at 56 mg/100 g. Eating 100 grams can meet 56% of the general population's daily vitamin C requirement.

Onion : Rich in antioxidant flavonoids, it is also a good potassium supplement . It tastes spicy when eaten raw, but tastes sweet after cooking. Onion is good for stir-frying beef or lamb, and it can also cover up the mutton smell.

Eggplant : Low in calories and rich in potassium . Eggplant is porous and absorbs oil, so you need to pay attention to the cooking method, preferably steaming .

Beans : Rich in dietary fiber and potassium . They must be cooked thoroughly before eating . Undercooked beans contain saponins and lectins, which can easily cause poisoning symptoms such as nausea, vomiting, abdominal pain, diarrhea, and can be fatal in severe cases.

Shiitake mushrooms : Rich in dietary fiber , with a content of up to 3.8 grams per 100 grams, it is also rich in shiitake polysaccharides and has a unique taste. It is delicious whether it is used for stir-frying or making soup.

Soybean sprouts : The dietary fiber and potassium content of soybean sprouts are higher than that of mung bean sprouts, and they taste more fragrant. Stir-fried soybean sprouts are both simple and delicious.

The above 15 kinds of vegetables are often eaten by everyone. This time, even without a food scale, you can clearly know how much vegetables you have eaten~

The article is produced by Science Popularization China-Starry Sky Project (Creation and Cultivation). Please indicate the source when reprinting.

Author: Xue Qingxin, member of Chinese Nutrition Society, registered nutrition technician, health manager, public nutritionist

Reviewer: Zhang Na, Associate Researcher, Doctoral Supervisor, Peking University School of Public Health