7 Everyday Foods That Safeguard Your Health

Everyone has heard of superfoods selected by foreign countries, but some are either unavailable domestically or too expensive. Recently, Taiwan's "Common Health" magazine invited multiple nutrition experts to synthesize numerous studies and propose the most affordable superfoods.

I. Brown rice.

Brown rice is rich in B vitamins, vitamin E, and minerals such as magnesium and phosphorus. Experts recommend choosing organic brown rice. Because brown rice retains the bran and germ, it may actually "absorb" more pesticides than white rice. When cooking brown rice, first soak it in cold water for 1 hour, then steam it with water and rice in a 1.2:1 ratio. If you are not used to it at first, you can mix brown rice with white rice to cook.

Sausage, sweet potato, peanut, and brown rice

Brown rice benefits

1. Brown rice is very effective for patients with obesity and gastrointestinal dysfunction, and can effectively regulate the body's metabolism and endocrine abnormalities;

2. Brown rice can treat anemia;

3. Brown rice can treat constipation, purify the blood, and thus has the effect of strengthening the body;

4. The vitamin E rich in the germ can promote blood circulation and effectively maintain the functions of the whole body;

5. Brown rice can normalize cell function and maintain endocrine balance;

6. Brown rice has the function of binding and decomposing pesticides and other radioactive substances, thus effectively preventing the body from absorbing harmful substances and achieving the effect of cancer prevention;

7. The latest research found that simply replacing white rice with brown rice can reduce the risk of type 2 diabetes;

8. The oryzanol in brown rice is a powerful antioxidant that can lower cholesterol, and its lignan can also prevent breast cancer and other hormone-related cancers.

II. Sweet potato.

Sweet potatoes are rich in protein, starch, pectin, cellulose, amino acids, vitamins, and various minerals, earning them the reputation of "longevity food." Sweet potatoes have a relatively high glycemic index, so diabetics should eat less. It is recommended to choose medium-sized sweet potatoes (about the length of a palm) for the best taste.

Microwave-baked sweet potato

Sweet potato benefits

1. Sweet potatoes are rich in potassium, which can boost energy and maintain heart health and normal blood pressure

2. Research has shown that sweet potatoes can also fight breast and prostate cancer

3. Prevent degenerative diseases of the body

4. Improve memory

5. Help prevent cardiovascular diseases. Sweet potatoes are rich in potassium, beta-carotene, folic acid, vitamin C, and vitamin B6, all five of which help prevent cardiovascular diseases

6. Help stimulate the intestines and treat constipation. Sweet potatoes contain a large amount of dietary fiber, which cannot be digested and absorbed in the intestines, can stimulate the intestines, enhance peristalsis, and promote bowel movements and detoxification, and is particularly effective for senile constipation

III. Sweet potato leaves.

The University of Arkansas in the USA lists sweet potato leaves as the most nutritious vegetable in the world because they contain 15 types of antioxidants that can prevent heart disease, inflammation, and some cancers. The Institute of Biological Sciences at Sun Yat-sen University found that the more people eat crown daisy and sweet potato leaves, the lower their risk of lung cancer. Sweet potato leaves are also rich in vitamin C and iron; just one serving can almost meet the daily requirement.

IV. Tomato.

A Harvard University study found that people who eat 10 servings of tomatoes, tomato sauce, tomato juice, or even pizza per week have a 45% lower risk of prostate cancer than those who eat less than two servings per week.

Tomato stewed with beef

1. Tomatoes can also fight breast cancer, cervical cancer, bladder cancer, and lung cancer

2. Tomatoes can reduce the risk of cardiovascular diseases,

3. Protect the eyes, office workers who use their eyes a lot can eat more

4. Anti-aging Lycopene is not only an important natural food coloring agent in today's industry, but also a very strong antioxidant

5. Sun protection, preventing the destruction of skin collagen Collagen is a strong fiber that keeps the skin tight and supple, and ultraviolet radiation can degrade it, and DNA damage can also lead to cancer

V. Cabbage.

Stir-fried cabbage with meat

Researchers observed that women in Eastern European countries like Poland and Russia have a lower chance of getting breast cancer than women in the Americas. After analyzing their diets, they found that cabbage was the main contributor. This is because cabbage contains many powerful antioxidants, such as isothiocyanates, which can prevent lung and esophageal cancer, and sulforaphane, which helps the body detoxify. In addition to its antioxidant effects, cabbage is also a good source of vitamin C and fiber, as well as eye-protecting carotenoids like lutein and zeaxanthin. Don't be fooled by its high nutritional value; a plate of stir-fried cabbage only has 52 calories. Furthermore, autumn and winter are the best seasons to eat cabbage, not only for its delicious taste but also for being safer.

VI. Kyoho grapes.

Resveratrol in Kyoho grapes is a star anti-cancer ingredient. A paper published in the journal "Science" showed that resveratrol has inhibitory effects in the three stages of tumor initiation, growth, and spread. Resveratrol also has anti-aging properties. Professor Sinclair of Harvard University's Department of Pathology found that in experiments with fruit flies, yeast cells, or mice, feeding them a small amount of resveratrol significantly extended their lifespan. In addition, grapes also contain powerful antioxidants such as anthocyanins, which can protect the heart and increase good cholesterol.

VII. Banana.

Bananas are very effective in preventing cancer. Professor Masayoshi Yamazaki of the University of Tokyo pointed out that the riper the banana, the more black spots on its skin, and the higher its immune activity. A banana with black spots on its skin has 8 times the ability to increase white blood cells compared to a green banana. Bananas can prevent rectal, colon, and kidney cancer. A Swedish study found that women who eat 4-6 bananas a week have a 50% lower risk of kidney cancer.

Many people are afraid that bananas are too sweet, but in fact, they have a medium glycemic index, and one banana has only about 100 calories, which is about 1/3 bowl of rice. When buying bananas, you can choose those that are full, have a smooth tail, and have no distinct ridges on the outer edge of the peel.