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Everyone knows that we should eat fresh vegetables regularly. To get more nutrients from vegetables, we should pay attention to choosing dark-colored vegetables, as they have higher nutritional value than light-colored ones. However, when entering a vegetable market and seeing various vegetables on the shelves with different colors and varieties, many people become confused about which ones are dark-colored vegetables. Today, let’s answer this question.
What are dark-colored vegetables?
The “Dietary Guidelines for Chinese Residents (2016)” states about vegetables: Ensure a daily intake of 300-500g of vegetables, with dark-colored vegetables accounting for 1/2. The “dark-colored vegetables” mentioned here are simply vegetables with relatively deep colors, specifically including three categories: dark green vegetables, dark orange-red and orange-yellow vegetables, and dark purple-red vegetables. Examples include spinach, Chinese kale, tomatoes, carrots, purple cabbage, and amaranth.
How to determine if a vegetable is dark-colored?
Mainly look at two points:
- Deep color. For example, Chinese cabbage, baby cabbage, and cabbage with leaves that are not green enough don’t count.
- Deep color from inside to outside. For instance, cucumbers and purple eggplants may look dark on the surface, but after peeling, the inside is light-colored, and the skin only accounts for a small proportion. These are not considered dark-colored vegetables.
Which is better, dark-colored or light-colored vegetables?
Compared to light-colored vegetables, dark-colored vegetables not only have higher content of vitamins and minerals but are also rich in natural pigments beneficial to health. Of course, light-colored vegetables should also be consumed in moderation, as they play a special role in the nutritional management of certain metabolic diseases. For example, lotus root contains polyphenols and polysaccharides, which have high health value. Starchy vegetables like yams can be a good choice to replace some rice or steamed buns, increasing the potassium content in staple foods. We should aim for a diverse diet and not focus solely on one type of food just because of its high nutritional value. Adjusting proportions appropriately can also be very healthy.
What are the nutritional values of dark-colored vegetables?
The main ones are:
Orange-yellow and dark green vegetables: Beta-carotene, lutein, and zeaxanthin, which are good for eye, skin, and respiratory system health, and help delay eye aging.
Red vegetables: Lycopene and beetroot pigments, which have very strong antioxidant capabilities. They can reduce the risk of cancer, prostate diseases, and cardiovascular diseases.
Green vegetables: Chlorophyll (the greener the vegetable, the more chlorophyll). Research shows that chlorophyll can reduce the bioavailability of some carcinogens, such as reducing the risk of intestinal cancer from excessive red meat consumption and liver cancer risk from aflatoxin.
Purple and blue vegetables: Anthocyanins. Anthocyanins are a type of flavonoid with anti-inflammatory and antioxidant properties, protecting muscles and reducing fat accumulation. They help prevent cardiovascular diseases and diabetes, and relieve eye fatigue.
