It is good for young children to eat more vegetables
Vegetables are the main source of vitamins and inorganic salts in the human body. It is also rich in cellulose and a certain amount of organic acids and plays an important role in promoting gastrointestinal motility and secretion of digestive glands. So vegetables are also an important food.
Green leafy vegetables contain most of the vitamins. Vitamins are more in the leaves than in the roots, more young leaves than dead leaves, and darker vegetables (such as greens) than lighter ones (such as cabbage). Vegetables contain more vitamin C, and eating less than fresh vegetables for a long time can cause vitamin C deficiency (scurvy). Vegetables are also rich in carotene, which can be converted into vitamin A in the body and is important for maintaining normal vision and the health of skin and mucous membranes.
Vegetables are rich in inorganic salts such as potassium, sodium, calcium, magnesium, etc. Their metabolites in the body are slightly alkaline, so they are often called "alkaline foods", and fish, meat, eggs, animal organs and other animal foods Due to more sulfur and phosphorus, the final metabolites in the body are often slightly acidic, so it is also called "acid foods." Eating vegetables every day is also important for regulating the acid-base balance of the body.
Four functions of vegetables for babies
1. Vegetables are an important source of essential vitamins and minerals. Vegetables and fruits contain vitamin C and vitamin A carotene, as well as vitamin B1, vitamin B2 and niacin, vitamin P and so on. Vitamin C can prevent scurvy, especially green leafy vegetables; vitamin A can maintain vision and prevent dry eye and night blindness.
2. Vegetables contain calcium, iron, copper and other minerals, of which calcium is the main material of the baby's bones and teeth development, but also to prevent rickets; iron and copper can promote the synthesis of hemoglobin, stimulate red blood cell development, prevent baby loss of appetite, Anemia, promotes growth and development; minerals can make vegetables become alkaline foods, neutralize acidic foods such as grains and meat, and have the effect of adjusting the acid-base balance of body fluids.
3. Vegetables are rich in cellulose, can stimulate the secretion of gastric juice and intestinal peristalsis, increase the contact area of ​​food and digestive juice, help baby digestion and absorption of food, promote the discharge of metabolic waste, prevent constipation.
4. Some vegetables contain volatile aromatic oils that have a special taste, such as ginger, onions, garlic and other spicy aromas. This unique aroma has the effect of stimulating appetite and can prevent certain diseases.
Choose 4 items for vegetables
Eating unpolluted vegetables Field-grown or artificially-cultivated edible fungi and artificially cultivated various types of bean sprouts have no pesticides applied and are very safe vegetables; fruits and stems in the soil, such as scallops, potatoes, taro , carrots, winter bamboo shoots, etc. are also rarely used pesticides; some vegetables due to pest resistance and no need to use pesticides such as cabbage, lettuce, leeks, celery, cauliflower, tomatoes, spinach, peppers, etc.; wild vegetables are very nutritious, generally no pesticide pollution .
A more selective study of vegetables with deeper colors found that the nutritional value of vegetables is closely related to the color of vegetables. In general, darker vegetables have higher nutritional value. For example, in dark green fresh vegetables, vitamin C, carotene and inorganic salts are all high in content. In addition, carotene content in orange, yellow, red vegetables is also high. Studies have shown that green leafy vegetables help prevent appendicitis and red vegetables help to alleviate the symptoms of colds and colds.
Eating fresh seasonal vegetables The main reason for seasonal vegetables is greenhouse vegetables. Although the appearance is very attractive and the volume is large, the nutritional value is not the same as that of fresh seasonal vegetables. The vegetables in the off-season are not as good as the fresh seasonal vegetables in terms of nutritional value and taste.
All kinds of vegetables must eat vegetables mainly green, yellow or red and other colors. Green vegetables refer to vegetables with high chlorophyll content. Yellow or red vegetables refer to vegetables that are mainly carotenoids or flavonoids.
Studies have confirmed that the color of vegetables is directly related to the nutritional content. In general, green vegetables are better than yellow vegetables, and yellow vegetables are better than red vegetables; but vegetables of different colors also have their own strengths, not to say that all the nutrients of a vegetable are higher than that of another vegetable. There should be a reasonable mix of vegetables on the diet so that their nutritional value complement each other, so as to promote physical health.
Nutrition experts point out that no matter what season the vegetables are eaten should be based on fresh, because all vegetables contain vitamin C. Its content is closely related to the freshness of the vegetables. The longer the vegetables are stored, the more vitamin C is lost. Therefore, vegetables are best eaten and bought now.
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