What is nutrient density? The U.S. Centers for Disease Control and Prevention released the ranking of high-nutrient-dense foods, which you are familiar with

The U.S. Centers for Disease Control and Prevention (cdc) released a ranking that lists a series of foods with the highest nutrient density in daily life. At the same time, high nutrient density is also a type of food recommended by the Chinese Dietary Guidelines. Let's take a look.

Before that, let me give you some popular science, what is nutrient density?

Nutrient density is a term that has only recently emerged. It refers to the types and contents of nutrients contained in a food that are very rich and meet the various nutrients and trace elements required by the human body. Such food can be called high. Nutrient-dense foods.

Maybe a lot of people don't understand it, just give an example.

Humans need to take in calories. I can take in calories and fat by eating cake , but I can not only get calories, vegetable fat, but also vitamins, cellulose, fructose, etc. , and the content is not low, so fruit can be called High nutrient-dense foods , not cakes.

So let's take a look at the nutrient-dense food list and find your favorites.

The first place is watercress.

This vegetable is also called shepherd's purse and watercress. Although the origin is not in China, China has also introduced it in Guangdong, Taiwan, Shanghai and other regions.

Nutritional composition of watercress: moisture, vitamin c, protein, minerals, etc. Among them, the vitamin reaches 38mg/g.

In second place is Chinese cabbage.

Chinese cabbage is a native vegetable in China. Chinese cabbage is one of the most popular vegetables because of its high yield, storage resistance and many methods.

The nutrients of Chinese cabbage: water, vitamin a, carotene, dietary fiber, protein, iron, etc. Among them, carotene reaches 120mg/g.

In third place is beets.

In China, beets are also called beet heads, sweet radishes, and beet heads. They can not only be used to match various types of food, but also commonly used for dye production and coloring. They are very functional foods.

Nutritional components of beets: potassium, phosphorus, iron, calcium, vitamin a, etc.,

Although beets do not have particularly prominent nutritional content, they are rich in variety, and many trace elements needed by the human body can be supplemented by beets.

Here's a list of the top three. Are there any vegetables you are familiar with? You can change the recipe appropriately in the future, and eat more high-nutrient foods to maintain your health.

The food is recommended, how can you not recommend the perfect practice, and then for these three kinds of food, I recommend the three most healthy dishes that can make the most of them.

Watercress dishes: watercress pork bone soup.

500g of watercress, 250g of pork bones, appropriate amount of ginger, red dates, and wolfberry. After blanching the pork bones to remove the fishy smell, put them into a casserole together with the watercress, add red dates, ginger, and wolfberry salt and cook slowly over low heat until the soup becomes milky white That's it.

Evaluation: Pork bones supplement calcium and produce blood, supplemented with watercress, it is nutritious and warm in nature.

Chinese cabbage dishes: boiled cabbage.

This is a state banquet. Although we can't eat the full version, we can make it simple and make pork. Put chicken, duck, etc. into the pressure cooker, boil it into a stock, skim off the foam, then pour it into the cabbage plate and continue to steam it in the pressure cooker.

Evaluation: The soup is delicious and delicious, and retains most of the nutrients of Chinese cabbage.

Beet dishes: Garlic oil-guzzling beetroot.

As the name implies, take some seasonings such as beets, garlic, and oil, add the sauce first, then pour the beets into the pot and stir-fry, add minced garlic and sauce, and collect the sauce.

Evaluation: Oil consumption is delicious, garlic is sterilized, and beets are nutritious and healthy.

You can try the above three dishes. At the same time, they taste good and are rich in nutrients. Not only that, there are many foods with high nutrients. I hope you don’t forget to eat them properly.