You might think that eating one bowl of vegetables a day is enough, but that's far from sufficient. According to nutritional recommendations, adults should consume about 2 to 3 cups of vegetables daily, but many Hong Kong people don't even meet this requirement. If you want to truly absorb enough vitamins, minerals, potassium, calcium, magnesium, and other nutrients, you may need to eat much more vegetables than you think.
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Why eat so many vegetables?
- Vegetables are among the most nutrient-dense foods, containing abundant vitamins, minerals, and antioxidants.
- High potassium requirements: approximately 4700 mg daily. Relying solely on bananas can lead to excessive sugar intake; dark green vegetables are a better source.
- Vegetables help fight inflammation, detoxify, stabilize blood sugar, and reduce the risk of chronic diseases.
Recommended intake:
- Adults should generally consume 7 to 10 cups of raw or vegetable dishes daily.
- One cup is approximately equal to 1 ounce ( oz ), meaning a large bag of salad greens contains about 16 cups.
- Those with a smaller build can consume 5 cups, while those with a larger build are advised to consume 10 cups or more.
Recommended high-nutrition vegetables:
- Kale
- Spinach
- Swiss chard
- Arugula
- Spring mixed vegetables such as beet leaves and red mustard greens
Be aware of low-nutrient vegetables:
- Iceberg lettuce has a low nutrient density, so you need to consume enough to eat a large quantity first.
- Although cabbage is low in vitamin A , it is rich in vitamin C and phytonutrients.
Tips for adding ingredients:
- Sprouts : One teaspoon of sprouts is equivalent to the anti-cancer nutrients in 50 teaspoons of broccoli.
- Healthy fats: Adding olive oil, avocado, cheese, nuts, etc., helps with the absorption of fat-soluble vitamins (such as vitamins A , E , and K ).
- Avoid sugar: Do not add dried fruit, honey, or sweet salad dressing.
Salad preparation suggestions:
- Eat salad twice a day, for example, one bowl for lunch and one bowl for dinner.
- Alternatively, you can eat half a pack of salad greens (about 8 cups) at once.
- Homemade salad dressing is ideal; olive oil and vinegar are simple and healthy enough.
Hong Kong people should know how to choose: Salad is not just a weight loss tool, but a basic part of daily nutrition!
If you only eat one bowl of vegetables a day, you may already be suffering from long-term nutritional deficiencies. Starting today, increase your vegetable intake, choose nutrient-dense vegetables, and add healthy oils. This will not only give you more energy but also reduce your risk of chronic diseases, allowing you to live a healthier life!
