10 Super Healthy Foods Recognized in The World
Based on scientific ideas, spread nutrition and health. Today's health topic is 10 super healthy foods recognized in the world. It is the health column of MSN website in the United States. By studying the eating habits all over the world, it summarizes the most healthy food worthy of people's consumption.
Lycopene, which is rich in tomatoes, has a strong antioxidant effect. It also contains vitamin C, potassium, folic acid and so on. Many studies have found that eating more tomatoes can protect against sun, cardiovascular and cerebrovascular diseases, cancer and so on. A Harvard study found that people who ate 10 servings of tomatoes, ketchup and tomato juice a week had a 45% lower risk of prostate cancer than those who ate less than two servings a week.
It is recommended to drink a glass of tomato juice every day or eat several tomatoes a week.
Spinach is rich in potassium and antioxidants. Many studies have confirmed that spinach can reduce the risk of cardiovascular disease, oral cancer, gastric cancer, macular disease and other diseases. The study also found that spinach has more potassium per unit volume than bananas, which is a good food for reducing the risk of diabetes.
It is recommended to eat spinach every 2 ~ 3 days.
Blueberries are rich in antioxidants and low in calories. They are known as "super food". Blueberry is rich in anthocyanin, it can prevent cardiovascular disease, diabetes, cognitive impairment, etc. pectin can relieve diarrhea and constipation, and tannic acid can reduce inflammation of the digestive system.
The study found that eating at least one blueberry a week can slow down the decline of cognitive ability. This is because blueberries can protect the brain by removing toxic proteins deposited in the brain.
The recommended daily consumption of blueberries is about the size of 1 ~ 2 tennis balls.
Broccoli is one of the foods with the highest nutrient density known. It is rich in iron. A medium-sized broccoli can meet people's daily vitamin K and vitamin C needs. As a member of cruciferous vegetables, it is also rich in a variety of anti-cancer and lipid-lowering components. Studies have shown that the greater the intake of broccoli, the lower the risk of colon cancer. It can also improve immunity and prevent cataracts.
It is recommended to eat broccoli the size of 0.5 ~ 1 tennis ball every day.
A Japanese study found that the riper the banana, that is, the more black spots on the epidermis, the higher the immune activity. The ability of banana with black spots on the epidermis to increase white blood cells is 8 times that of green banana. Bananas can prevent rectal cancer, colon cancer and kidney cancer. Another Swedish study found that women who ate bananas four to six times a week halved their risk of kidney cancer.
Cabbage has many powerful antioxidants. For example, isothiocyanate can prevent lung and esophageal cancer, and sulforaphane can help the body detoxify. In addition to antioxidant effects, cabbage is also a good source of vitamin C and fiber, as well as eye protecting carotenoids, lutein and zeaxanthin.
7. Sweet Potato
Sweet potato is rich in potassium, which can make people energetic, maintain heart health and normal blood pressure. It is rich in carotene and trace element iron and has certain anti-inflammatory effect. In addition, sweet potato is also rich in vitamin C, and it has less loss when heated due to the protective effect of starch around it. Studies have proved that sweet potato can also fight breast and prostate cancer, prevent degenerative diseases and improve memory.
8. Brown Rice
Brown rice is rich in B vitamins, vitamin E, magnesium, phosphorus and other minerals. Studies have found that oryzanol in brown rice is a powerful antioxidant that can reduce cholesterol, and lignans can also prevent breast cancer and other hormone related cancers. In addition, another study found that replacing white rice with brown rice can reduce the risk of type 2 diabetes.
A study by the University of California, Los Angeles found that pomegranate juice contains more antioxidants than red wine, which can help the human body eliminate free radicals and resist aging.
At the 44th American kidney week, Dr. Batya Kristal, Department of Nephrology, West Galilee hospital, Nahariya, Israel, reported that hemodialysis patients had improved their blood lipid and blood pressure after eating an appropriate amount of pomegranate juice for one year. Experts say eating pomegranate juice can reduce the risk of cardiovascular disease in hemodialysis patients.
Pomegranate is also rich in vitamin C and folic acid.
Onion has high nutritional value and is called "vegetable Queen". Onion is rich in selenium and quercetin, both of which can inhibit the activity of cancer cells and prevent the growth of cancer cells. Moreover, onion is the only known vegetable containing prostaglandin a. Prostaglandin A can dilate blood vessels and reduce blood viscosity, which will reduce blood pressure, increase coronary blood flow and prevent thrombosis.
In France, a study on women shows that women who eat more onion and garlic have lower risk of breast cancer.