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Which vegetables can substitute for the nutritional benefits of fruits?

Feb 20, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, vegetables such as sweet potato leaves, Chinese cabbage, bitter melon, purple cabbage, and asparagus can substitute for the nutritional benefits of fruits. A balanced intake should be maintained in daily diet, including both vegetables and fruits, to meet the body's needs for various nutrients. At the same time, it is also important to consume these vegetables in moderation to avoid nutritional imbalances or digestive problems caused by excessive intake.

　　Under normal circumstances, vegetables such as sweet potato leaves, Chinese cabbage, bitter melon, purple cabbage, and asparagus can substitute for the nutritional benefits provided by fruits. Details are as follows:

　　1. Sweet Potato Leaves: Sweet potato leaves are rich in various vitamins, such as vitamin A and vitamin C, minerals including calcium and iron, as well as abundant dietary fiber. Vitamin C promotes collagen synthesis and enhances immunity, while dietary fiber supports intestinal health, making these leaves nutritionally similar to fruits.

　　2. Chinese Cabbage: Chinese cabbage contains rich vitamins, including carotene and B-complex vitamins. Moreover, it has a relatively high calcium content, which helps maintain bone health, enabling it to substitute for fruits to some extent in terms of vitamin and mineral supplementation.

　　3. Bitter Melon: Bitter melon contains various vitamins and minerals, particularly high levels of vitamin C, which has antioxidant properties that help the body eliminate free radicals and boost immunity. It can rival some fruits in terms of vitamin C supplementation.

　　4. Purple Cabbage: Purple cabbage is rich in vitamins C, E, K, and B-complex vitamins, as well as antioxidant compounds such as anthocyanins, which provide antioxidant and anti-inflammatory benefits. Its nutritional profile is similar to that of some dark-colored fruits and plays an important role in maintaining overall health.

　　5. Asparagus: Asparagus is rich in various vitamins and minerals, such as vitamins A, C, and K, folate, potassium, and other special components like asparagine, which offer certain health benefits. It can replace some of the nutritional functions provided by fruits.

　　In daily diets, it is important to maintain a balanced intake by consuming both vegetables and fruits to meet the body's needs for various nutrients. Additionally, when consuming these vegetables, attention should be paid to moderation to avoid nutritional imbalances or digestive issues caused by excessive intake.

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