什麼菜最健康？

 FVC Newsletter：

西洋菜是世界上最健康的食物

研究人員分析了西洋菜，給了營養價值總分100分的滿分，它甚至擊敗了大白菜（91.99分）、瑞士甜菜（89.27分）、甜菜根（87.08分）和菠菜（86.43分）。那麼，到底什麼是西洋菜呢？它又稱豆瓣菜，外觀上很容易與水芹混淆，你可以將西洋菜種子，種植在鋪有濕廚房紙巾或脫脂棉的盤子上， 這兩個植物單從外表來看就非常不同：水芹的莖短，葉子小，而西洋菜的高度可達15厘米，葉子的直徑約為3厘米。 味道也不同：水芹吃起來有點像蘿蔔，而西洋菜味道像芥末，因為含有芥末油。西洋菜喜歡濕潤的環境，在自然界中主要生長在溪邊。 你也可以將種子種植在花盆中。重要的是始終保持土壤濕潤。 這也意味著西洋菜也可以在最小的陽台上茁壯成長。

為什麼西洋菜如此健康

西洋菜與防癌明星蔬菜羽衣甘藍、花椰菜等同屬十字花科。西洋菜富含蘿蔔硫素，能啟動人體中的解毒酵素，使癌細胞凋亡，阻斷在癌症患者體內異常增加的HDAC酶活性。英國曾有研究指出，吸菸者若每日食用85g的西洋菜，並持續長達8個星期時間，當自由基攻擊白血球時，白血球損傷的程度可下降約23%，而且血液中抗氧化物因子也增加，有助降低癌症病變的可能。

西洋菜含有多種維生素、礦物質和次生植物物質。 只需 100公克的含量，就足以滿足每日維生素 C 需求。 西洋菜含有比柳橙和檸檬含有更多的維生素C成分。 這使得它成為終極的免疫增強劑。另外，它還含有其他健康身體都需要的健康成份：

1.大量的鐵、鈣、鉀和鎂，這是骨骼和肌肉構建所必需的成分。

2.大量維生素K，可以防止大腦細胞損傷。

3.西洋菜含有的抗氧化劑，可以防止自由基引起的 DNA 損傷，甚至可以降低患癌症的風險。

4.芥末油提供微辣的味道，也使西洋菜成為天然的止咳藥。 此外，芥末油還有助消化作用。

5.西洋菜具有解毒和淨化血液的作用。

如何適量攝取

因為100克的西洋菜可以滿足每日維生素 C 的需求。 所以攝取量不用過多，如果過量食用，必需的芥末油反而會刺激膀胱、腎臟和胃。 建議你可以作為配菜或當作麵包片或沙拉的配料。

Watercress is the healthiest food in the world

Researchers analyzed watercress and gave it a perfect nutritional value score of 100, beating even Chinese cabbage (91.99 points), Swiss chard (89.27 points), beetroot (87.08 points) and spinach (86.43 points). So, what exactly is watercress? It is also called watercress and can easily be confused with cress in appearance. You can plant watercress seeds on a plate lined with wet kitchen towels or cotton wool. The two plants are very different in appearance: cress The stems of watercress are short and the leaves are small, while the height of watercress can reach 15 cm and the diameter of the leaves is about 3 cm. The taste is also different: cress tastes a bit like radish, while watercress tastes like mustard due to the presence of mustard oil. Watercress likes a moist environment and grows mainly along streams in nature. You can also plant the seeds in pots. It is important to keep the soil moist at all times. This also means watercress can thrive on the smallest of balconies.

Why watercress is so healthy

Watercress, like kale and cauliflower, are star anti-cancer vegetables and belong to the cruciferous family. Watercress is rich in sulforaphane, which can activate detoxification enzymes in the human body, cause cancer cells to undergo apoptosis, and block the abnormally increased HDAC enzyme activity in cancer patients. A British study pointed out that if smokers eat 85g of watercress every day for up to 8 weeks, when free radicals attack white blood cells, the degree of white blood cell damage can be reduced by about 23%, and the antioxidant factors in the blood Also increases, helping to reduce the possibility of cancer lesions.

Watercress contains a variety of vitamins, minerals and secondary plant substances. Just 100 grams is enough to meet your daily vitamin C needs. Watercress contains more vitamin C than oranges and lemons. This makes it the ultimate immune booster. In addition, it also contains other healthy ingredients that a healthy body needs:

1. A large amount of iron, calcium, potassium and magnesium, which are essential ingredients for bone and muscle building.

2. A large amount of vitamin K can prevent brain cell damage.

3. Watercress contains antioxidants that can prevent DNA damage caused by free radicals and even reduce the risk of cancer.

4. Mustard oil provides a slightly spicy taste and also makes watercress a natural cough suppressant. In addition, mustard oil also aids digestion.

5. Watercress has detoxification and blood purification effects.

How to take the right amount

Because 100 grams of watercress can meet the daily requirement of vitamin C. So don’t take too much. If you consume it in excess, the necessary mustard oil will irritate the bladder, kidneys and stomach. It is recommended that you serve it as a side dish or as a topping for bread slices or salads.