COMMON VEGETABLES OF THE WORLD IN ORDER OF NEUTRATIONAL VALUE скачать в хорошем качестве

COMMON VEGETABLES OF THE WORLD IN ORDER OF NEUTRATIONAL VALUE

It's challenging to provide a definitive ranking of common vegetables in order of nutritional value because the nutritional content of vegetables can vary depending on factors such as growing conditions, soil quality, and preparation methods. However, I can provide a list of commonly recognized nutrient-dense vegetables that are generally considered to be highly nutritious. Keep in mind that the nutritional value of vegetables can vary, and a balanced diet should include a variety of vegetables to ensure you get a wide range of nutrients. Here are some nutrient-dense vegetables: Kale: Kale is often regarded as one of the most nutrient-dense vegetables. It's rich in vitamins A, C, and K, as well as minerals like calcium and potassium. It's also a good source of fiber. Spinach: Spinach is packed with vitamins and minerals, including vitamin K, vitamin A, folate, and iron. It's also a good source of antioxidants like lutein and zeaxanthin. Broccoli: Broccoli is high in vitamin C, vitamin K, and fiber. It also contains various phytonutrients that have been associated with health benefits. Sweet Potatoes: Sweet potatoes are rich in vitamin A (as beta-carotene), vitamin C, and dietary fiber. They are also a good source of complex carbohydrates. Carrots: Carrots are known for their high beta-carotene content, which the body converts into vitamin A. They are also a good source of fiber. Bell Peppers: Bell peppers, especially the red ones, are high in vitamin C, vitamin A, and antioxidants like capsaicin and quercetin. Cauliflower: Cauliflower is a source of vitamin C, vitamin K, and fiber. It's also a versatile vegetable that can be used in various recipes. Brussels Sprouts: Brussels sprouts are rich in vitamins K and C, as well as fiber and antioxidants. Cabbage: Cabbage is a good source of vitamin K, vitamin C, and fiber. It's also low in calories. Asparagus: Asparagus is a good source of folate, vitamin K, and fiber. It's also low in calories. Tomatoes: Tomatoes provide vitamin C, potassium, and the antioxidant lycopene. They are also versatile and used in many dishes. Zucchini: Zucchini is low in calories and provides vitamins like vitamin C and B-complex vitamins. It's also a good source of dietary fiber. Remember that the nutritional value of vegetables can be enhanced or reduced depending on how they are prepared and cooked. For example, steaming or microwaving vegetables can help retain more nutrients compared to boiling them. Eating a variety of these nutrient-dense vegetables as part of a balanced diet can contribute to overall health and nutrition.