Pinyin/Vegetables and fruits

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Vegetables and fruits are low in calories and fats but contain good amounts of vitamins and minerals. All green, yellow, and orange vegetables and fruits are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B complex, vitamin C, vitamin A, and vitamin K.

shuguoo shì dī rèliàng hé dī zhīfáng, dàn fuhharn vitamin hé kuàngwùzhì. suooyoou lǜsè, huángsè, her cherngseh'd shuguoo dōu fuhharn calcium, magnesium, potassium, tiě, húluóbosù, vitamin B fuhherwuh, vitamin C, vitamin A, her vitamin K.


vegetables and fruits are home for many antioxidants. These health benefiting phyto-chemical compounds firstly; help protect the human body from oxidant stress, diseases, and cancers, and secondly; help the body develop the capacity to fight against these by boosting immunity.

shuguoo yǒu xǔduō kàngyǎnghuàjì. zhehxie yǒuyì-jiànkāng'd zhíwùxìng huàhéwù bāngzhù réntǐ fángzhǐ yǎnghuà, jíbìng hé áizhèng; bìngqiě bāngzhù réntǐ tígāo miǎnyì nénglì.


Additionally, vegetables and fruits are packed with soluble as well as insoluble dietary fiber known as non-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums, and pectin. These substances absorb excess water in the colon, retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fiber offers protection from conditions like chronic constipation, hemorrhoids, colon cancer, irritable bowel syndrome, and rectal fissures.

cǐwài, shuguoo fuhharn kěróngxìng hé bùróngxìng shànshí xiānwéi, chēngwéi fēi-diànfěn duōtáng (NSP) rú xiānwéisù, niányè, bàn-xiānwéisù, shùjiāo, her guǒjiāo. zhèxiē wùzhì xīshōu zài jiécháng'd duōyú shuǐfèn, bǎochí fènbiàn yǒu shìdàng shuǐfèn, bìng bāngzhù qí shùnlì páichū shēntǐ. yīncǐ, zúgòu xiānwéi fángzhǐ mànxìng biànmì, zhìchuāng, jiécháng'ái, guohmiinxihng charngzahng zongherzhehng, hé zhircharng pohlieh.