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.
Rich in carbohydrates
Rich in protein, dietary fiber, vitamin D, and B vitamins
Rich in protein, fat, and lactose
Rich in water, vitamin C, B vitamins, potassium, and dietary fiber
Rich in vitamin C, vitamins B1 and B2, and minerals
Rich in fats, protein, vitamins A and E, calcium, iron, magnesium, and linoleic acid
Rich in water, dietary fiber, vitamin C, potassium, calcium, and glucosinolates
Rich in protein, dietary fiber, vitamin D, and various minerals
Rich in carbohydrates, protein, dietary fiber, vitamins, and minerals
Contains protein, calcium, phosphorus, iron, niacin, and other nutrients
Rich in vitamin C, dietary fiber, antioxidants (such as glucosinolates), and minerals (potassium, calcium, magnesium)
Rich in protein, fat, sugars, vitamins B1, B2, and E, trace carotene, and minerals
Rich in carbohydrates, protein, dietary fiber, and minerals like potassium, phosphorus, magnesium, calcium, and iron
Rich in dietary fiber, vitamin C, potassium, iron, and polyphenolic compounds
Rich in 33 sulfur compounds, 17 amino acids, and various elements and vitamins
Rich in polysaccharides, protein, dietary fiber, vitamins (like D and B complex), and minerals (potassium, calcium, iron, etc.)
Rich in vitamin C, minerals, and dietary fiber
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!
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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