"One cup of broccoli has your daily intake of vitamin c," she said.Replace the nutritionally vacuous iceberg lettuce with baby spinach in tacos or mix sweet potatoes in your regular mashed potatoes.

“一杯椰菜包含了你一天摄取的维生素c，”可以将玉米豆面卷取代嫩菠菜或你平常吃的土豆泥加入甘薯。

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"One cup of broccoli has your daily intake of vitamin c," she said. Replace the nutritionally vacuous iceberg lettuce with baby spinach in tacos or mix sweet potatoes in your regular mashed potatoes.

“一杯椰菜包含了你一天摄取的维生素c，”可以将玉米豆面卷取代嫩菠菜或你平常吃的土豆泥加入甘薯。

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She recommends getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin c), carrots, pumpkin, or sweet potatoes.

她建议从红柿椒(一颗就含有日推荐剂量的300%的VC)，胡萝卜，南瓜，或者甜番薯获取这些营养物质。

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In particular, it is important to regularly consume dark green leafy vegetables including spinach, romaine lettuce, or kale which are good sources of vitamin K, E, and C, as well as beta-carotene rich, orange-colored vegetables such as carrots, sweet potatoes, and squash.

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