How many orange foods do you know?
Orange-colored foods are rich in beta-carotene, vitamin C, potassium, folate, fiber, and other nutrients.
Rich in high-quality protein, Omega-3 fatty acids (DHA and EPA), vitamin D, B vitamins (such as B12 and B6), and minerals (selenium, iodine, phosphorus, etc.)
Rich in vitamin C, vitamin A, dietary fiber, potassium, antioxidants (such as beta-carotene and flavonoids), as well as natural sugars and water
Rich in vitamin C, dietary fiber, antioxidants, and various minerals
Rich in vitamin C, vitamin A, dietary fiber, potassium, magnesium, and papain enzyme
Rich in vitamins, minerals, dietary fiber, and bioactive components
Rich in vitamin C, dietary fiber, potassium, folate, and carotenoids
Rich in vitamins A, B, and C, carbohydrates, fiber, calcium, phosphorus, and iron
Rich in vitamins, lipids, sugars, amino acids, essential oils, proanthocyanidins, flavonoids, and trace elements
Rich in carbohydrates, dietary fiber, beta-carotene (vitamin A precursor), vitamin C, potassium, magnesium, and various antioxidants
Rich in beta-carotene, vitamin A, dietary fiber, potassium, and vitamin K
Rich in beta-carotene, vitamin C, dietary fiber, potassium, magnesium, and polysaccharides
Rich in cordycepin, adenosine, polysaccharides, proteins, amino acids, vitamins, and minerals
Rich in vitamin C, dietary fiber, flavonoids, and various minerals such as potassium, calcium, and magnesium
Rich in vitamins A, C, and B complex, as well as minerals like potassium, phosphorus, magnesium, calcium, and iron
Rich in vitamin C, flavonoids, minerals, dietary fiber, protein, and amino acids
The benefits of orange food
Carotenoids and Vitamin A
Orange foods are generally rich in beta carotene, which is converted into vitamin A in the body and is an important substance for maintaining retinal health. It can prevent night blindness and dry eye syndrome.
Vitamin C and antioxidant effects
Citrus fruits (such as oranges and tangerines) are a high-quality source of vitamin C. Vitamin C not only promotes collagen synthesis (maintaining skin elasticity), but also has antioxidant properties, helping to eliminate free radicals and delay aging
Dietary fiber and minerals
Sweet potatoes, pumpkins, and other orange foods contain soluble dietary fiber, which can regulate gut microbiota, promote digestion, and help stabilize blood sugar levels
Recommended orange Foods & Healthy Recipes
1. pumpkin
Benefits: Rich in beta carotene, dietary fiber, vitamin C, and minerals, it has eye protection, immune enhancement, blood sugar regulation, and digestion promotion properties
Recipe: Peel the pumpkin, cut it into pieces, peel the garlic and cut it into small pieces. Heat the oil in a pot, add the minced garlic and stir fry until fragrant. Add the pumpkin and stir fry for a moment. Add 3 tablespoons of soy sauce, 2 tablespoons of water, cover the pot, and simmer over low heat for 10 minutes
2.sweet potato
Benefits:Containing cellulose, protein, carotenoids, and vitamin C
Recipe: Wash and dry the sweet potatoes, do not peel them (to lock in moisture), preheat the oven at 200 ℃, place the sweet potatoes on tin foil, bake for 60-90 minutes (the longer the time, the more honey will flow), and open them while they are hot to eat directly!
3. carrot
Benefits:Rich in beta carotene, vitamins, minerals, and dietary fiber, its main benefits include eye protection, antioxidant, and immune enhancement
Recipe: Cut the carrots into thin slices, cut the dried tofu into slices, wash and stir fry in a wok over high heat, add vegetable oil, and wait for the vegetable oil in the wok to heat up to 60%. Add the dried tofu and stir fry a few times, then add the carrot slices and stir fry until they are cooked. Add soy sauce and stir fry until the carrots are ripe.
4.salmon
Benefits:Rich in high-quality protein, Omega-3 fatty acids, vitamin D, B vitamins, and minerals such as selenium, potassium, iodine, etc
Recipe: Wash the salmon fillet, dry it with kitchen paper towels, sprinkle a little salt and cooking wine, marinate for 10 minutes, add water to a steamer and bring to a boil. Place the salmon fillet in a steaming dish, sprinkle with shredded ginger and scallions. Steam over high heat for 8-10 minutes until the fish meat turns white and is fully cooked. After taking it out, drizzle with soy sauce and hot oil, and it's ready to eat
5. persimmon
Benefits:Rich in vitamins A, C, and dietary fiber, as well as potassium, calcium, and phosphorus
Recipe: Wash the persimmons, peel them, cut them horizontally in half, put them in the oven, and dry them at the lowest temperature in the oven
6. orange
Benefits:Containing various nutrients such as vitamin C and carotenoids
Recipe: Wash the orange and cut it in half; Take half of the orange, cut it downwards, and place it on a rotating juicer. While rotating, squeeze it downwards, and the orange juice will flow into the container under the juicer; Just pour out the juice
Multicolor Pairing Suggestions
Orange foods are rich in beta carotene and flavonoids
Combine them using the “Rainbow Principle” for balanced nutrient intake. Let your meals become colorful and healthier!
Daily Goal: Include at least 3–5 different colored foods, e.g., green broccoli (liver protection), black wood ear mushrooms (kidney support), white yam (lung nourishment).
Cooking Tips: Combine red ingredients with fats (e.g., scrambled eggs with tomatoes) or acidic seasonings (e.g., lemon juice) to enhance fat-soluble nutrient absorption.
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