What vegetables are good to eat in spring?
Spring is the season when all things revive, and it is also the best time to eat vegetables. As the temperature rises, a variety of fresh vegetables are becoming available, which not only taste fresh and tender, but also have higher nutritional value. This article will combine the hot topics and hot content on the Internet in the past 10 days to recommend the most suitable vegetables to eat in spring, and provide structured data to help you scientifically match your diet.
1. The benefits of eating green vegetables in spring
Eating green vegetables in spring can not only replenish vitamins and minerals that are lacking in winter, but also help the body detoxify and enhance immunity. The following are three major benefits of eating green vegetables in spring:
1.Vitamin supplements: Spring greens are rich in vitamin C, vitamin K and folic acid, which help improve immunity.
2.Promote digestion: The dietary fiber in green vegetables can promote intestinal peristalsis and relieve common indigestion problems in spring.
3.Clear away heat and detoxify: It is easy to get internal heat in spring. Green vegetables have the effect of clearing away heat and reducing internal heat, which is suitable for regulating body balance.
2. Ranking list of recommended spring vegetables
According to the hot search data on the Internet in the past 10 days and the advice of nutritionists, the following are the 10 most popular vegetables in spring and their nutritional value:
| Vegetable name | Main nutrients | Recommended practices |
|---|---|---|
| spinach | Iron, vitamin K, folic acid | Cold, stir-fried |
| Shepherd's purse | Calcium, vitamin A, dietary fiber | Make dumplings and cook soup |
| Chives | Sulfide, Vitamin C | Scramble eggs and make stuffing |
| toon | Vitamin E, antioxidants | Chinese toon scrambled eggs, cold salad |
| Lettuce | B vitamins, calcium | Stir-fried and boiled with minced garlic |
| chrysanthemum | carotene, potassium | Hot pot, stir-fry |
| pea sprouts | Protein, Vitamin C | Pea sprouts for soup |
| asparagus | Folic acid, selenium | Stir-fried, grilled |
| Lettuce | Potassium, dietary fiber | Shredded cold lettuce |
| Malantou | Vitamin A, iron | Cold, stir-fried and dried |
3. Things to note when eating vegetables in spring
Although spring greens are rich in nutrients, you should also pay attention to the following points when eating them:
1.Clean thoroughly: Insect eggs are active in spring. It is recommended to soak in salt water for 10 minutes before rinsing.
2.Not too much: Some vegetables (such as spinach) contain high levels of oxalic acid, and excessive amounts may affect calcium absorption.
3.Reasonable combination: It is recommended to consume 3-5 kinds of vegetables of different colors every day to ensure balanced nutrition.
4.Attention to special groups: Gout patients need to control their intake of high-purine vegetables such as asparagus and spinach.
4. Guide to purchasing spring seasonal vegetables
According to recent market research data, the quality purchase criteria for spring vegetables are as follows:
| Vegetable type | Judgment of freshness | Best time to buy |
|---|---|---|
| leafy vegetables | Leaves are straight and without yellow spots | Before 8 o'clock in the morning |
| Stem vegetables | The stems are crisp and tender without any hollows. | before 10 am |
| Beans | Buds are plump and free of mucus | Picking on the same day |
5. Recommended spring vegetable therapeutic recipes
Combined with the health theory of traditional Chinese medicine, the following spring vegetable diet regimen is recommended:
1.Recipe for clearing liver and improving eyesight: Spinach + wolfberry soup, suitable for people with excessive eyesight.
2.Recipe for strengthening the spleen and nourishing the stomach: Shepherd's purse + yam porridge, suitable for those with weak spleen and stomach.
3.Antihypertensive and lipid-lowering prescription
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