Pumpkin:
Baked pumpkin with salted egg yolk
Pumpkin is one of the "all-purpose" vegetables in winter. It can be steamed, roasted, fried and made into soup.
Its bright orange comes from its rich beta carotene, which is a strong antioxidant and helps to prevent heart disease and cancer.
Grapefruit:
Sweet, sour and juicy grapefruit is called the "perfect fruit" in winter.
Grapefruit is not only rich in vitamin C, but also contains lycopene, both of which are powerful antioxidants and have anticancer effects.
Brussels sprouts (a kind of cabbage the size of table tennis);
1 kg of Brussels sprouts contains 50% more vitamin C than 1 kg of citrus.
Vitamin C is not only a strong antioxidant, but also helps the human body to resist the cold. 4-6 Brussels sprouts are enough to meet the vitamin C that adults need all day.
Brussels sprouts take a long time to cook, so you can put some in stew and soup.
Purple cabbage:
Broccoli in oyster sauce
There are many varieties of cruciferous vegetables, among which purple cabbage is the "master" of nutrition in winter vegetables.
It is not only rich in vitamins, but also famous for its effective anti-inflammatory effect.
Cold or boiled cabbage is a good choice to prevent cardiovascular disease and cancer.
Broccoli:
Broccoli can provide vitamins A, C, K and folic acid, as well as essential minerals such as calcium, manganese and iron.
It is rich in lutein, which can protect eyes and reduce cataracts and macular degeneration.
Radish tassel:
In Europe and America, doctors often tell radishes to eat with leaves.
A cold radish tassel can completely meet the daily needs of vitamins A and K, 55% of vitamin C and 27% of folic acid, and 65,438+00% of calcium and manganese.
Sweet potato:
Sweet potatoes are more nutritious than potatoes belonging to the same root vegetable.
1 Medium-sized sweet potato contains about 4g of dietary fiber and 2g of plant protein.
Moreover, sweet potatoes have low calories and almost no fat.
Chestnuts:
Chestnuts are healthy dried fruits that can accompany you all winter.
On the one hand, it is rich in B vitamins and minerals such as potassium, copper and manganese, which can strengthen the body.
Chestnut is also the only one containing vitamin C in nuts, and it is an essential snack when colds and flu prevail.
Onions:
Green onions contain nutrients that resist diseases.
Such as vitamins A, B6, C, K, folic acid and iron, which are necessary to maintain human health. It is worth mentioning that polyphenols contained in green onions can protect blood vessels.
In addition, studies have shown that eating more onions can also reduce the risk of prostate cancer and colon cancer.
Try to make a cold salad with green onions, cucumbers and sweet peppers.
Garlic:
Garlic contains allicin, which is effective in preventing diseases, especially cancer and heart disease.
In addition, it has anti-inflammatory and anti-infective properties.