Fruits and Vegetables High in Vitamins
In modern dietary structures, obtaining an adequate amount of vitamins from natural ingredients is an important way to maintain health. Fruits and vegetables, as natural vitamin warehouses, not only provide essential nutrients for the body but also contain unique antioxidants and dietary fiber. Below, we will systematically sort out the nutritional value of these natural ingredients starting from common categories.
Berries and Stone Fruits
Kiwi Nutritional Analysis
Every 100 grams of kiwi contains about 92mg of vitamin C, which is 2.3 times that of oranges. The unique kiwi alkaloid in its yellow-green flesh can promote protein digestion, and when combined with a diet, it can enhance the efficiency of nutrient absorption. It is recommended to choose mature fruits with evenly distributed fuzz and a soft press.
Strawberry Nutritional Content
Rich in anthocyanins and ellagic acid, red berries contain 58.8mg of vitamin C per 100g. It is recommended to soak them in salt water and then rinse under running water to fully retain the nutritional value of the peel. Frozen storage can maintain more than 90% of vitamin activity.
Special Fruit Categories
Advantages of Fresh Jujubes in Vitamin Content
Fresh jujubes contain up to 243mg of vitamin C per 100g, which is 6-8 times that of citrus fruits. It is recommended to limit the daily intake to 10 pieces, and when combined with nuts, it can promote the absorption of fat-soluble vitamins. The dietary fiber in jujube peel is particularly beneficial for intestinal health.
Fruits and Vegetables High in Vitamins
Cruciferous and Green Leafy Vegetables
Red Pepper Nutritional Characteristics
Red bell peppers rank first among vegetables in vitamin C content, with 128mg per 100g. Quick stir-frying with olive oil can increase the absorption rate of vitamins by 3 times. The unique capsaicin in peppers can promote metabolism.
Broccoli Eating Tips
Rich in vitamin K and B vitamins, cruciferous vegetables are representative. Steaming for no more than 5 minutes can retain 90% of the nutrients. The purple variety has 15 times the anthocyanin content of the common variety.
Spinach Nutrient Preservation
Rich in vitamin K and folic acid, spinach is a representative green leafy vegetable. Quick stir-frying can retain 75% more vitamin C than boiling. It is recommended to consume it with vitamin C-rich ingredients to promote iron absorption.
Properly combining these vitamin-rich ingredients not only meets daily nutritional needs but also the plant chemicals can work synergistically to enhance antioxidant effects. It is recommended to choose fresh varieties according to the season, use appropriate cooking methods, and let natural vitamins continuously empower health.