Almonds, asparagus, cauliflower, eggs, figs, mushrooms, potatoes, strawberries, walnuts, kiwis What are superfoods? They must not only have outstanding nutritional value, but also excellent taste and texture, and an affordable price. Additionally, they should be able to give you an extra surprise. According to a report by the British Daily Mail on June 16, the following 10 foods are absolutely the most "value for money" when you buy them.
Almonds
A study published in the American Journal of Clinical Nutrition found that when consuming equal amounts of almonds, women feel fuller than men, so almonds are naturally a great helper for women's weight loss. At the same time, long-term consumption of almonds can reduce the risk of heart disease, with an effect similar to statins.
Tip: Look for sweet almonds for the above health benefits, not bitter almonds; although they look similar, their taste and health functions are different. Almonds that do not make a rattling sound when shaken can be considered sweet almonds. A rattling sound may indicate stale almonds.
Almond Tofu
Asparagus
Asparagus contains a natural indigestible carbohydrate, inulin, which acts as a "growth factor" for probiotics in the large intestine. Eating a serving of asparagus daily can provide 60% of the recommended daily intake of folate, helping to reduce the risk of heart disease.
Tip: Trim the woody ends of the asparagus spears and store them vertically in a container with a small amount of water to keep them fresh, just like flowers in a vase.
Stir-fried Fresh Mushrooms and Asparagus
Cauliflower
Cauliflower not only has significant anti-cancer activity but also helps protect the prostate. Furthermore, the water-soluble vitamin H in cauliflower can effectively control dandruff. Therefore, cauliflower should be a regular on men's tables. Tip: Chewing crunchy foods like raw cauliflower before bed can help prevent teeth grinding.
Home-style Braised Cauliflower
Eggs
An article in the American Journal of Nutrition states that eggs have a strong ability to curb hunger. Eating an egg in the morning can lead to a lower calorie intake throughout the day compared to those who don't eat eggs, resulting in reduced calorie expenditure.
Tip: No other food protein can compare to high-quality egg protein; its nutritional value is second only to breast milk.
Egg Pudding
Figs
Figs provide more dietary fiber than any other fresh or dried fruit, with about 5-6 grams in every three figs. This fiber can prevent the occurrence of type 2 diabetes by slowing down the digestion and absorption of sugar in food. Figs are rich in pectin and vitamins, which can help purify the intestines. Additionally, figs have a protective effect on the skin.
Tip: Dried figs are best stored in the refrigerator to reduce sugar crystallization.
Pear and Fig Sweet Soup
Kiwi
Eating kiwis daily can prevent DNA damage and reduce cancer. Various natural substances found in kiwis can effectively kill oral cancer cells. Furthermore, kiwi is a good source of lutein and zeaxanthin, and consuming more can prevent cataracts and other forms of macular degeneration.
Tip: The skin is an excellent source of nutrients and fiber. You can brush off the fuzz with a vegetable brush and eat it.
Kiwi Fresh Fruit Jelly
Mushrooms
Mushrooms contain a large amount of the anti-cancer mineral selenium. In studies, white button mushrooms have been found to inhibit the growth of prostate cancer cells.
Tip: Mushrooms are like sponges and absorb water. Therefore, do not soak them for a long time. It is best to gently rinse them under running water with a damp cloth or a soft brush.
Chicken and Mushroom Baked Shells
Potatoes
Potatoes may look simple, but their nutritional value is substantial. They are not only rich in various vitamins and minerals needed by the body but also less likely to cause blood sugar spikes compared to other staple foods, making them very suitable for diabetics.
Tip: Over 50% of human nutrients can be found in potatoes, so start by eating at least one small potato every day.
Spicy Dry-pot Potatoes
Strawberries
Strawberries can block the activity of enzymes that promote inflammation in the body, thus providing relief for various types of inflammation.
Tip: Do not remove the stems before washing, as this will cause them to absorb water, lose nutrients, and affect their texture. It also makes it easier for bacteria to enter the strawberries.
Walnuts
Walnuts are rich in vitamin E, which helps prevent breast, prostate, and lung cancer. They also contain a large amount of the antioxidant melatonin, which promotes sleep. American research has found that eating walnuts can triple the concentration of melatonin in the blood.
Tip: Shake the walnuts; if they rattle or feel light, they may be stale. If stored in a sealed container in the refrigerator, in-shell walnuts will stay fresh for up to three weeks.
Diced Chicken with Walnuts