What vegetables are suitable to eat in autumn?A guide to seasonal choices and healthy pairings

The climate in autumn is dry and cool, so it is suitable to eat seasonal vegetables that nourish yin, moisten dryness and supplement vitamins.This article starts fromNutritional benefitsandSeasonal varietiesLet’s start with a detailed explanation in five parts: first, summarize the value of main vegetables such as pumpkin and lotus root; secondly, expand on the health-preserving effects of autumn vegetables; then recommend home-cooking methods; then provide matching suggestions; and finally summarize the main points of autumn diet.The data refers to the "Chinese Food Composition Table" and the opinions of nutrition expert Fan Zhihong.

Paragraph 2: Nutritional analysis of the main vegetables in autumn

The most popular vegetables in autumnpumpkin, rich in β-carotene and dietary fiber, which can protect eyes and moisten intestines;lotus rootContains polyphenols, which can produce body fluids and quench thirst, suitable for autumn dryness;white radishThe mustard oil in it promotes digestion.According to calculations from the Clinical Nutrition Department of Peking Union Medical College Hospital, every 100g of pumpkin contains 148 μg RE of vitamin A and 44 mg of vitamin C in lotus root.There are also seasonal itemswild rice,TaroRoot vegetables and other vegetables have high starch content and can replace some staple foods.

Paragraph 3: Recommended home cooking methods

Pumpkins fitsteamingKeep the sweetness, such as pumpkin millet porridge; lotus root canStir-friedorstew, paired with pork ribs to nourish yin and moisturize dryness; white radish is recommendedMixed raworstew.Experiments at the School of Food Science and Technology of China Agricultural University show that the β-carotene retention rate of steamed pumpkin reaches 92%, which is higher than the fried method.Note that taro needs to be cooked thoroughly to avoid mucous membrane irritation, and quick frying of wild rice can maintain a crisp and tender texture.

Paragraph 4: Nutritional matching skills

Pumpkin pairingXiaomiImprove protein utilization; lotus root andFungusEat the same food to enhance the effect of iron supplementation; white radish should not be eaten withGinsengSame service.The dietary therapy plan of Jiangsu Provincial Hospital of Traditional Chinese Medicine recommends combining seasonal vegetables withTremella,LilyOther combinations, such as lotus root and lily soup.Among the vegetables on the market, Shandong Shouguang's "Colorful Pumpkin" and Hubei's Honghu Pink Lotus Root are all products from well-known origins.

Paragraph 5: Comprehensive suggestions for autumn diet

Things to follow when choosing autumn vegetablesfresh,DiverseIn principle, the daily intake is 300-500g, with dark vegetables accounting for more than half.Cooking should be done at low temperature and with less oil to retain nutrients and relieve autumn dryness.Referring to the "Dietary Guidelines for Chinese Residents" of the Chinese Nutrition Society, the proportion of root vegetables can be increased in autumn, and appropriately paired with pears and other fruits to enhance the moisturizing effect.

Quote sources:
1. Fan Zhihong "Eat the right home-cooked food for you"
2. "Chinese Food Composition List" Standard Edition 6th Edition
3. Nutritional Department of Peking Union Medical College Hospital 2022 Autumn Dietary Guidelines
4. Products from the origin: Shouguang Vegetable Industry Group's "Colorful Pumpkin", Honghu Academy of Agricultural Sciences Pink Lotus Root