Autumn is not only a harvest season, but also a good time for tonic. All kinds of colorful fruits and vegetables are put on the shelves one after another. More fresh fruits and vegetables can not only satisfy the taste buds of the eaters, but also achieve the effect of health preservation. What should I eat for health preservation in autumn? Let's have a look!
1. Lotus root: vitamin B1 champion
Lotus is a treasure, and autumn lotus is the most tonic. After the beginning of autumn, the air is dry and people are easy to get upset. Lotus root can appetize, clear away heat, moisten dryness and quench thirst, clear heart and calm nerves. It is rich in vitamin B1, which helps to alleviate fatigue, promote metabolism and digestion. It is rich in trace elements such as iron and calcium, plant protein, vitamins and starch. It has the effect of benefiting blood and Qi, and can enhance human immunity. The edible method of lotus root is' suitable for both raw and cooked '. Eaten raw as fruit, it tastes sweet and cool into the lungs; Steamed with glutinous rice and honey, it is pink, transparent, soft, waxy and moist. It is a delicious dish in autumn; And spareribs stew, invigorating the spleen and appetizing, rich in nutrition, suitable for people with weak spleen and stomach. However, people with cold constitution should avoid eating.
2. Mushroom: potassium supplement champion
Mushrooms, known as' mountain treasures', are rich in minerals, especially potassium. The content of potassium in common mushrooms is 1655 mg / 100g of Tricholoma (white mushroom), 312 mg / 100g of mushroom (fresh mushroom) and 307 mg / 100g of Agaricus bisporus. Potassium can prevent stroke, assist normal muscle contraction and reduce blood pressure. In addition, mushrooms taste tender, smooth and delicate, rich in dietary fiber. Mushrooms can be eaten in various ways, such as frying, making soup and stuffing.
3. Cabbage: calcium supplement champion
Chinese cabbage is a kind of vegetables rich in minerals, especially calcium, up to 90 mg / 100g, nearly twice as high as Chinese cabbage. Chinese cabbage also contains a lot of mineral elements and vitamin K that contribute to calcium absorption. In addition, Chinese cabbage is rich in vitamins B1, B6 and pantothenic acid. It has the function of relieving mental tension. Eating more helps to maintain a calm state of mind. Chinese cabbage is rich in anti allergic vitamins A, C, B, potassium and selenium, which is conducive to the prevention of cardiovascular disease, reduce the risk of cancer, dredge the intestines and stomach, promote intestinal peristalsis and keep the stool unobstructed. Cabbage can not be eaten raw. When making dishes with it, the frying and boiling time should not be too long to avoid the loss of nutrition.
4. Broccoli: carotene champion
As a recognized star vegetable, its nutrient content is not only high, but also very comprehensive. In particular, the content of carotene is far ahead, up to 7210 micrograms per 100 grams. When carotene enters the body, it can not only be transformed into vitamin A, protect eyes and brighten eyes, but also have antioxidant effect. It is of great significance to prevent cardiovascular diseases and tumors, delay aging and prevent cancer. In addition, the content of calcium, phosphorus, iron, potassium, zinc and manganese in broccoli is very rich, which is much higher than that of Chinese cabbage belonging to Cruciferae. Moreover, its vitamin C content is nearly three times higher than that of tomato. Studies have shown that the best anti-cancer effect is to eat broccoli after steaming for 5 minutes.
5. Spinach: folic acid champion
In addition to the well-known minerals such as magnesium, iron and zinc, spinach is also rich in folic acid. The most important function of folic acid is to produce red and white blood cells and enhance immunity. Moreover, it is also an important nutrient to prevent baby birth defects. Moreover, spinach is also one of the best sources of lutein, which is very effective in preventing 'macular degeneration' caused by eye aging. As the folic acid contained in spinach is a water-soluble vitamin, which is unstable to heat and light, it is best to buy and eat spinach now, and the storage time should not exceed 2 days. Moreover, it should be cooked by steaming, high fire quick frying and a small amount of water, so as to avoid cooking for too long, rotten and loss of nutrition.
6. Grape: antioxidant champion
The nutritional composition of grape grape is not only delicious, but also has high nutritional value. The sugar content of grapes in mature berries is as high as 10% - 30%, mainly glucose. A variety of fruit acids in grapes are helpful for digestion. Eating more grapes properly can strengthen the skin and stomach. Grapes contain minerals such as calcium, potassium, phosphorus, iron, a variety of vitamins B1, B2, B6, C and P, as well as a variety of amino acids needed by the human body. Regular consumption of grapes is of great benefit to neurasthenia and excessive fatigue. Moreover, resveratrol contained in grapes is a strong antioxidant, which can resist aging, remove free radicals in the body, and play an active role in the prevention and treatment of cardiovascular and cerebrovascular diseases. It should be reminded that grapes are cold and cold, and those with deficiency of spleen and stomach should not eat more.
7. Hawthorn: pectin champion
Hawthorn is rich in nutrition and pectin. Pectin is a polysaccharide substance, which helps to control blood glucose and blood lipid. In addition, hawthorn also contains a large number of flavonoids and organic acids, which have the effects of anti-cancer, anti-cancer, lowering blood pressure and cholesterol. It can be eaten by the general population, especially for indigestion, patients with cardiovascular diseases and patients with enteritis. However, it is not suitable for pregnant women, children, patients with excessive gastric acid secretion, patients with physical deficiency after disease and patients with dental disease. Because Hawthorn contains a lot of organic acid, fruit acid, hawthorn acid, citric acid, etc. eating on an empty stomach will increase gastric acid sharply, cause adverse stimulation to gastric mucosa, make the stomach full and pantothenic acid. If eaten on an empty stomach, it will enhance the sense of hunger and aggravate the original stomach pain.
8. Citrus: vitamin B1 champion
More than 30 kinds of human health substances contained in citrus fruits have been isolated, mainly including flavonoids, monoterpenes, coumarins, carotenoids, propanol, acridone, glycerose lipids, etc. Citrus also contains antioxidant, anti-cancer, anti allergic ingredients, and can prevent blood coagulation, reduce the incidence rate of coronary heart disease, stroke and hypertension. Moreover, citrus is rich in vitamin B1, which plays an important role in signal transduction of nervous system. In addition, the content of carotenoids in citrus is also much higher than that of other autumn fruits. This nutrient can be transformed into vitamin A in the body and has the effect of protecting eyes and brightening eyes. In addition, scientists found that they extracted an anti-cancer substance from orange peel, and found a component that can reduce blood pressure in this substance. This anticancer substance widely exists in lemon peel and citrus peel. Animal experiments show that cancer animals taking this substance can significantly prolong their life.
9. Pomegranate: champion of dietary fiber
Pomegranate fruit is like red gemstones. The fruit is sour, sweet, delicious and juicy, with high nutritional value. It is rich in fruit sugars, high-quality protein and easy to absorb fat. It can supplement human energy and heat, but does not increase the burden on the body. The fruit contains vitamin C and B vitamins, organic acids, sugars, proteins, fats and minerals such as calcium, phosphorus and potassium, which can supplement the trace elements and nutrients missing in the human body. Moreover, the water-soluble dietary fiber rich in pomegranate will not be decomposed by enzymes in the human digestive tract, which can not only prevent constipation, but also alleviate diarrhea. In addition, pomegranate seeds are rich in vitamin C and polyphenols, which can delay aging. Therefore, chew seeds when eating pomegranates. It should be reminded that pomegranate has a astringent effect, and people with constipation should eat less.
10. Fresh jujube: all-round champion
Eat three jujubes a day and never grow old. Fresh jujubes have high nutritional value. They are rich in essential organic acids, carotene, protein, iron, calcium, phosphorus, selenium and other trace elements. They are rich in vitamin C and contain nutrients such as' cyclic adenosine monophosphate 'and' glucoside '. They have magical effects on beauty and health care, treatment of hypertension and prevention of cancer. Moreover, compared with other autumn fruits, the content of many nutrients in fresh jujube ranks first. In particular, vitamin C can soften blood vessels, prevent hypertension, coronary heart disease and arteriosclerosis. Potassium is beneficial to control blood pressure, and magnesium is helpful to resist pressure. It should be noted that jujube fever, phlegm, constipation, stomach disease and diabetes patients should not eat more.