White Food

How many white foods do you know?

Most white-colored foods are rich in minerals and amino acids.

They also contain abundant plant phytochemicals such as anthocyanidin polyphenols, protein, and more than 10 types of nutrients.

Rice

Rich in carbohydrates

Seafood Mushroom

Rich in protein, dietary fiber, vitamin D, and B vitamins

Milk

Rich in protein, fat, and lactose

Winter Melon

Rich in water, vitamin C, B vitamins, potassium, and dietary fiber

ginkgo

Rich in High protein, low-fat, rich in minerals, vitamin E, active ingredients

White Sesame Seeds

Rich in fats, protein, vitamins A and E, calcium, iron, magnesium, and linoleic acid

White Radish

Rich in water, dietary fiber, vitamin C, potassium, calcium, and glucosinolates

White Mushrooms

Rich in protein, dietary fiber, vitamin D, and various minerals

Lily Bulb

Rich in carbohydrates, protein, dietary fiber, vitamins, and minerals

Glutinous Rice

Contains protein, calcium, phosphorus, iron, niacin, and other nutrients

Cauliflower

Rich in vitamin C, dietary fiber, antioxidants (such as glucosinolates), and minerals (potassium, calcium, magnesium)

bamboo shoot

Rich in Containing various nutrients such as protein, amino acids, carbohydrates, dietary fiber, vitamins

Lotus Seed

Rich in carbohydrates, protein, dietary fiber, and minerals like potassium, phosphorus, magnesium, calcium, and iron

Lotus Root

Rich in dietary fiber, vitamin C, potassium, iron, and polyphenolic compounds

Garlic

Rich in 33 sulfur compounds, 17 amino acids, and various elements and vitamins

White Fungus (Tremella)

Rich in polysaccharides, protein, dietary fiber, vitamins (like D and B complex), and minerals (potassium, calcium, iron, etc.)

Muskmelon

Rich in vitamin C, minerals, and dietary fiber

yam

Rich in mucin, amylase, dietary fiber, vitamin C, B vitamins, and minerals such as potassium and magnesium

The benefits of white food

Immune System

White foods such as white beans, white carrots, and rice are rich in vitamin B2 and vitamin E, which help improve immunity and enhance the body's resistance.

Promote intestinal health

White foods such as bananas, rice, sorghum, and taro are important sources of dietary fiber.

Reduce the risk of heart disease

Some white foods such as apples, oranges, grapes, and soybeans are rich in antioxidants, which help reduce the damage of free radicals to the cardiovascular system and thus lower the risk of heart disease.

control blood sugar

Some white foods, such as peas and peanuts, are rich in dietary fiber, which can slow down the absorption rate of sugar in foods, help control blood sugar levels, and have positive significance for the prevention and management of diabetes.

Nourishing the lungs and nourishing yin, as well as weight loss and slimming

White food is also believed to have the effect of nourishing the lungs and nourishing yin, which can moisturize the lungs and improve respiratory health

Recommended White Foods & Healthy Recipes

1. lotus root

Benefits: Rich in dietary fiber, vitamin C, potassium, iron and other ingredients, it has the ability to promote digestion, enhance immunity, and assist in blood supplementation

Recipe: Wash the tender lotus root and cut it into thin slices; Heat up the oil in the pot, add lotus root slices and flip them a few times; Add an appropriate amount of salt and monosodium glutamate and immediately remove from the pot

2. turnip

Benefits: Rich in vitamin C, dietary fiber, mustard oil, potassium and other ingredients, it has the functions of aiding digestion, antioxidation, and regulating metabolism

Recipe: Vegetable roasted white radish: Clean the shiitake mushrooms, clean the white radish and cut it into slices. Heat the wok and add oil. Once the oil is hot, add ginger slices and stir fry until fragrant. Then add white radish and stir fry for a moment until the color changes. Add dried shiitake mushrooms and water to soak the mushrooms. Add soy sauce and oyster sauce, stir well, cover and simmer for fifteen minutes

3. Rice

Benefits: Provide energy, promote digestion, supplement nutrition, and assist in regulating bodily functions

Recipe: Almond Congee: about 20 almonds (peeled), 50g rice. Cook Congee first, add almonds when it is almost cooked, and then add a little sugar or salt. The Congee can stop coughing and asthma, dispel phlegm and moisten dryness.

4.wax gourd

Benefits: It has the functions of clearing heat and relieving summer heat, diuresis and reducing swelling, assisting in weight loss, and protecting the cardiovascular system

Recipe: Braised winter melon: Cut the winter melon into pieces and fry until slightly yellow. Add minced garlic, light soy sauce, dark soy sauce, and oyster sauce and simmer. After harvesting the sauce, sprinkle chopped green onions.

5. mushroom

Benefits: Rich in protein, dietary fiber, vitamins (such as vitamin D and B group), and minerals (such as selenium and potassium)

Recipe: Wash fresh mushrooms and water soaked mushrooms, remove stems, and slice them separately; Pour oil into the pot and heat it up to 70%. Add mushrooms and stir fry until fully cooked. Add soy sauce and continue to stir fry until fully cooked. Drizzle with sesame oil and remove from the pot. Serve on a plate

6.yam

Benefits: Enhance physical fitness, regulate spleen, lungs, and kidneys, and improve fatigue

Recipe: Peel the yam, cut it into diamond shaped slices, blanch it in boiling water, remove and drain the water, heat it in a wok, pour in the yam slices, and stir fry until cooked. Finally, add salt, chicken essence, and chopped scallions.

Multicolor Pairing Suggestions

White food provides energy, increases fiber intake, is rich in vitamins and minerals, and lowers cholesterol

Combine them using the “Rainbow Principle” for balanced nutrient intake. Let your meals become colorful and healthier!

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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).

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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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