Vegetables have different colors and different nutrients! Some even have "special nutrients"! The ones you should eat more of are...

Meat is delicious, but without vegetables, you may suffer from constipation! Eating more vegetables is not only good for the intestines, but also rich in vitamins, minerals and special nutrients, which can also play a unique health effect.

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Vegetable classification

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Special nutrients in vegetables

• Quercetin

Quercetin is a flavonoid substance widely found in food. It has multiple biological activities such as anti-inflammatory, antioxidant, and lipid-lowering.

The following is the quercetin content of common vegetables. Some contents may vary due to food origin and seasonal changes, so this article temporarily takes the highest value.

The above is the content per 100g fresh weight. Source: Chinese Food Composition Table

• Phytosterols

Phytosterols, present in all plant foods, are natural physiologically active substances with lipid-lowering, anti-inflammatory and immune-regulating effects.

The above is the content of edible part per 100g. Source: Chinese Food Composition Table

• Glucosinolates

Glucosinolates (abbreviated as glucosinolates), important characteristic sulfur-containing compounds in cruciferous vegetables, are natural antioxidants. Their metabolites have anti-inflammatory, intestinal flora regulating, and cancer risk reducing effects.

The above is the content per 100g fresh weight. Source: doi: 10.1016/j.chroma.2021.462060.

03

The benefits of eating more vegetables

1) Prevent osteoporosis

The adequate supply of potassium and magnesium in green leafy vegetables can reduce the loss of calcium, while vitamin K is necessary for the deposition of calcium into collagen.

2) Strong sense of fullness

Vegetables have a high content of dietary fiber, which can slow down the emptying of food in the stomach and help control food intake. They are the first choice for people who want to lose weight. Dietary fiber can stabilize blood sugar, retain nutrients, and relieve constipation.

3) Delaying the increase of blood sugar after meal

While eating the same amount of staple food, increasing the intake of green leafy vegetables can slow down the rise in blood sugar after meals and effectively reduce the risk of diabetes.

4) Reduce the body’s inflammatory response

The trace elements and minerals in green vegetables can prevent and control the rise of high blood pressure, reduce the body's inflammatory response, and reduce the risk of coronary heart disease and cancer.

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Kind tips:

The "Dietary Guidelines for Chinese Residents (2022)" recommends that people consume fresh vegetables every day, with a total amount of 300 grams to 500 grams, which is nearly one kilogram.

However, it should be noted that dietary fiber has a strong irritating effect on the stomach and intestines. People with poor gastrointestinal function, the elderly and children should be cautious in choosing vegetables for consumption.

Especially for people with esophageal or intestinal stenosis, esophageal varices, various acute and chronic colitis, intestinal tumors, before and after intestinal surgery, hemorrhoids, etc., these people can choose foods with less dietary fiber and consult a professional doctor or nutritionist.

Author: Wang Qiaoli Department of Clinical Nutrition, Run Run Shaw Hospital, Zhejiang University School of Medicine

Reviewer: Feng Lijun Department of Clinical Nutrition, Run Run Shaw Hospital, Zhejiang University School of Medicine

Source: Run Run Shaw Hospital

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