Health Encyclopedia

Food not only has the function of hunger, but also has the function of health care. Different food, health, health care effect is different. Chinese medicine diet balance, the following 10 kinds of food you may wish to eat more, you can protect your health, less sick.

First, berries

According to the USDA study, blueberries are the highest in antioxidants, followed by cranberries in second, followed by blackberries and strawberries. The color of berries comes from anthocyanin pigments, antioxidants that neutralize free radicals. This free radical can cause chronic diseases such as cancer, heart disease and so on. Berries, especially cranberries, can protect against urinary infections.

Two, dairy products

Dairy products are not only good food for calcium, but also contain large amounts of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. The American Nutrition directive advises people to take 3 servings of low-fat dairy products a day, and also recommends daily weight-bearing exercises to build strong bones.

Three. Lipid fish

Fish contain large amounts of Omega-3 fatty acids. These fish include salmon and tuna. The fatty acids fight disease, help reduce blood fat levels, and prevent blood clots associated with heart disease.

Four, vegetables

Anti disease food, vegetables are also the best kind of oh. These vegetables include spinach, kale, Chinese cabbage and lettuce. They all contain large amounts of vitamins, minerals, beta carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, antioxidants. A Harvard study has found that eating foods high in magnesium, such as spinach, can reduce the likelihood of developing type 2 diabetes.

Five, whole grain food

Whole grain foods include nutrients that are refined from refined grains. These ingredients contain folic acid, selenium, vitamin B and other heart healthy elements. These elements also control your weight and reduce the risk of diabetes. The fiber content allows you to feel less hungry during each meal, while also boosting your digestion.

Eat at least three portions of whole grains per day: whole wheat, barley, rye, millet, quinoa, brown rice, wild rice and whole wheat, Italy pasta, bread, bread and cereals. According to the American Dietetic Association, the recommended daily intake of fiber is 21-38 grams. Of course, the exact amount of intake depends on your gender and age.

Six, sweet potato

To improve your diet, you should add sweet potatoes to your diet. This sweet food contains a large amount of antioxidants, phytochemicals, including beta carotene, vitamins C and E, folic acid, calcium, copper, iron, and potassium. The fibers in sweet potatoes promote the health of the digestive tract, and antioxidants play a role in the prevention of heart disease and cancer.

The natural sweetness of sweet potatoes makes it easy to cook without any seasoning.

Seven tomatoes

Red tomatoes are filled with scents and lycopene - an antioxidant that helps prevent certain cancers. Tomatoes also provide a wealth of vitamin A and C, potassium, and phytochemicals. It's good to have some tomatoes for each meal. Eat raw, cooked food, sliced food and so on. You can serve it as a snack. You can make a delicious dish with spinach and cheese and tomatoes.

Eight, beans

These foods are nutritious; they contain large amounts of phytochemicals; fat free, high quality proteins; folic acid, fiber, iron, magnesium and a small amount of calcium. Beans are good food for protein, and are also the best choice for those low calorie vegetarian dishes.

Eat regular beans regularly and plan your diet to help reduce your chances of developing certain types of cancer, lower blood cholesterol and triglyceride levels, and stabilize blood sugar. You don't usually get a lot of calories from beans, so beans can play a big part in helping you control your weight.

Nine nuts

As we all know, nuts contain lots of fat. But nuts are a healthy kind of food. Both mono unsaturated and polyunsaturated can help lower cholesterol levels and help prevent heart disease. Nuts are also a good choice to get a lot of protein, fiber, selenium, vitamin E and vitamin A.

Small nuts can increase energy and overcome hunger, and can help dieters eat regularly. Of course, nuts contain a lot of calories, and you can't help eating too much nuts when you're not careful.

Ten eggs

The results show that saturated fats, which are low in eggs, play a greater role in cholesterol in our blood than in cholesterol.