五种具有营养价值的白色蔬菜

 

But there's a better way to get the benefits of white year-round -- by putting it in your body instead of on it! We're often told to "eat a rainbow" and we aim for the guideline that says the more color a food has, the better it is. However, color is just one indicator¹ of nutrient² content. Produce that wears white could be just as valuable. In fact, some white vegetables contribute substantial quantities of nutrients³ that we seem to be missing most often (also known as shortfall nutrients), like potassium（钾）, magnesium⁴（镁） and fiber⁵.

 

Here's how to wear white in a way that is truly one size fits all:

 

 

This veggie（素食者） has been deemed one of the hottest trends of the year. Along with the other members of the cruciferous（十字花科的） family, like broccoli⁶（花椰菜）, cauliflower, cabbage and Brussels sprouts⁷, cauliflower contains sulfur⁸ compounds that are associated with fighting cancer, strengthening bone tissue and maintaining healthy blood vessels⁹.

 

 

Get ready for this list: Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, with barely any sodium¹⁰, and yet they carry a wealth of selenium, potassium, riboflavin（核黄素）, niacin and vitamin D. Mushrooms are also hearty¹¹ and filling so they can help you control your weight without compromising taste. And they're a rich source of umami, the fifth basic taste after sweet, salty, bitter and sour. They can help simple dishes come alive.

 

 

In my house, all I have to do is sauté garlic to draw hubby and the kids to my kitchen! Aside from tasting great, garlic has been touted¹² as being able to help hair grow, cause acne to disappear and keep colds and flu at bay. Its antioxidant properties can help boost your immune system, and to get the most out of garlic's active chemical, allicin（蒜素）, cut a fresh clove¹³ up and expose it to the air for a little while before you cook with it.

 

Chef Julia Child said, "I cannot imagine a world without onions," and for good reason. The anti-inflammatory chemical in onions, called quercetin, can help ease discomfort¹⁴ from arthritis¹⁵, and quercetin's beneficial properties have been associated with a lower risk of cancer, heart disease, diabetes¹⁶ and a stronger immune system.

 

 

Nearly all Americans fail to meet dietary recommendations for potassium (97 percent) or dietary fiber (95 percent). On an equal weight basis, the white potato provides as much fiber as and more potassium than other commonly consumed vegetables or fruit. A medium skin-on baked potato weighs in at just 163 calories, a whopping 941 milligrams of potassium and 3.6 grams of fiber. (A banana, also white in color, provides 422 milligrams of potassium and 3.1 grams of fiber.) Potatoes also provide vitamin C, vitamin B6 and magnesium, in addition to small amounts of high-quality protein.

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