In the autumn and winter of
, tangerines, citrus and oranges are on the market one after another. They have good taste and rich nutrition. Next, I will check the nutrition experts in Citrus family for you according to the Chinese food composition table.
vitamin C master: Orange
medium size, thick skin ordinary orange, its vitamin C content in the citrus family ranked first, every 100 grams contains 35 mg, rather than lemon (vitamin C content is only 22 mg / 100 g), the average content of vitamin C in Citrus family is 28 mg / 100 g. The recommended intake of vitamin C is 100 mg per day. Eating two or three oranges can meet the daily vitamin C needs. In addition, the content of vitamin C in orange and red orange is also higher.
dietary fiber master: tangerine
common in the market are Huangyan tangerine, Nanfeng tangerine and so on. They are small in shape, thin in skin and sweet in flesh. The dietary fiber content of tangerine is 1.4 g / 100 g, which is higher than rape, Chinese cabbage, cauliflower and cabbage, which is similar to leek, garlic and celery. It should be noted that the peel of citrus fruit often has a layer of white silk, and its main ingredient is dietary fiber, so it is best not to discard it. In particular, people who eat more white rice and flour tend to have more valuable dietary fiber.
sugar and energy experts: kumquat is the smallest in the kumquat
citrus family. It has won the champion of sugar content, reaching 12.3%, while most of the others are around 10%. At the same time, the energy of Kumquat is the highest, which is 55 kcal / 100g. The energy in fruit is mainly provided by sugar. People who want to control weight and diabetes should eat less kumquat. At the same time, the content of vitamin C and dietary fiber of Kumquat are also high, which can be said to be the nutritional “all-round hand” of Citrus family. What is beyond the reach of other compatriots is that kumquat is originally a kind of fruit that tastes more fragrant and full-bodied when eaten with the belt meat. Most of the vitamin C and dietary fiber are stored in the peel, which can maximize the retention of nutrition.
calcium and zinc master: Lemon
popular lemon, did not live up to expectations, and finally won the two most. In fact, in addition to mineral calcium, zinc content is high, lemon potassium, magnesium, iron content in citrus is also ranked first. However, eating lemon directly tastes very sour, which is difficult for ordinary people to accept, so most people use lemon to soak in water to drink, and the mineral itself is just heat-resistant, brewing a cup of lemonade to drink, the most suitable. What needs to be reminded is that people with gastrointestinal discomfort should not drink more, otherwise the rich organic acids in lemon will stimulate the gastrointestinal tract to cause discomfort, and do not drink on an empty stomach.
carotene master: early orange
Zaoju is on the market in mid October, some of which are green and yellow. Generally speaking, orange orange orange fruits belong to the category of higher carotene content in fruits. However, the carotene content of Zaoju is 5140 μ g / 100g, which is much higher than other kinds of brothers and sisters, and higher than radish (4130 μ g / 100g), which is famous for its high carotene content. Carotene belongs to vitamin A, which can be converted into vitamin A under certain conditions in the body. When morning tangerine is on the market, take one or two of them every day. It is beneficial to resist oxidation, maintain eyesight, protect respiratory tract and maintain immunity. ▲