Introduction: Different foods have different effects on health. Dr. Steven Pratt, a renowned American nutritionist, and others, by summarizing multiple studies, have found that some foods can help us get sick less, and have authored the book "Superfoods". Taiwan's "Common Health" magazine has selected 14 of these foods from the book and highlighted their advantages.
Oats. It is a "hero" in lowering cholesterol and blood sugar. Studies show that people with cholesterol over 220 mg/dL can lower their total cholesterol by 8% to 23% by eating a bowl of oatmeal a day. Oats are rich in fiber and protein, as well as trace elements such as magnesium, potassium, and copper. It helps prevent heart disease and cancer. It can be eaten daily with millet, corn, etc., and it is best to ensure you eat enough six to seven whole grains.
Nuts. Nuts such as walnuts contain omega-3 fatty acids. Studies have found that people who often eat nuts have a lower risk of developing diseases such as diabetes and cancer. Nuts also contain a large amount of vitamin E, which is beneficial for brain health. Nuts are high in calories and should not be eaten in excess. It is recommended to eat them 5 times a week, 25-30 grams each time, which is about 4 walnuts or 15 peanuts.
Starchy beans. Beans can be divided into starchy beans and soybeans. Starchy beans, also called miscellaneous beans, include red beans, mung beans, lentils, etc. They are low in fat but extremely rich in B vitamins and dietary fiber, and regular consumption can help lower cholesterol and stabilize blood sugar. It is recommended to eat starchy beans at least 4 times a week, with a serving size of about half a tennis ball each time.
Yogurt. It provides the body with live bacteria, protein, B vitamins, etc., can inhibit harmful bacteria in the body, lower cholesterol, and is not only beneficial to digestive health but can also prevent colon cancer. It is best to drink 2 cups of yogurt daily, and when buying, it is best to choose fresh low-fat or non-fat yogurt.
Citrus fruits. Oranges, tangerines, oranges, grapefruits, etc., all belong to the citrus family. They are rich in vitamin C, flavonoids, pectin, folic acid, etc. Studies have found that citrus foods are beneficial for heart health and can prevent stroke, diabetes, etc. It is recommended to eat 1 serving per day (about the size of a medium fruit, such as an orange or apple), which is more beneficial to health than drinking juice.
Pumpkin. It contains a large amount of carotenoids, potassium, magnesium, etc., and has an extremely high fiber content. It can reduce the risk of various cancers such as lung cancer and skin cancer. It is recommended to eat pumpkin every 2-3 days, 1.5 tennis balls each time, or it can be replaced with carrots, sweet potatoes, etc.
Soybeans. It is called the best plant-based protein. The isoflavones it contains are similar in function to the estrogen naturally secreted by the human body, and it also contains a large amount of soluble fiber, omega-3 fatty acids and other nutrients, which can help prevent breast cancer, cardiovascular and cerebrovascular diseases, osteoporosis, etc. At least 15 grams (about 42 grains) should be eaten daily, which can be divided into two meals or eaten as a snack.
Spinach. It is known as the "model student of nutrition". It is rich in various nutrients such as carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10, etc. Many studies have confirmed that spinach can reduce the risk of cardiovascular diseases, oral cancer, stomach cancer, macular degeneration, etc. Spinach should be eaten every 2-3 days, and it can be rotated with kale, mustard greens, etc.
Tea. Drinking tea is not only a way to relax and unwind, but studies have also found that catechins in tea can inhibit the formation and growth of tumors and reduce the risk of cancer. It is recommended to drink at least 1 cup of tea daily. In summer, green tea is the first choice for relieving heat and quenching thirst.
Tomatoes. The lycopene (a type of carotenoid) that it is rich in is the pigment that makes tomatoes red and has strong antioxidant effects. It also contains vitamin C, potassium, folic acid, etc. Many studies have found that eating more tomatoes can prevent sunburn, protect cardiovascular and cerebrovascular health, and prevent cancer. It is recommended to drink a glass of tomato juice daily or eat a few tomatoes a week, which can also be replaced with watermelon, papaya, etc.
Turkey. Turkey breast is one of the leanest sources of meat protein, with lower calories and saturated fat content than regular chicken breast. Turkey is also rich in selenium, vitamin B6, etc., and eating more is beneficial for heart health and protecting the immune system. You can eat turkey 3-4 times a week, each time one or two taels.
Blueberries. They are super antioxidants. The anthocyanins in them can prevent cardiovascular diseases, diabetes, cognitive impairment, etc., pectin can relieve diarrhea and constipation, and tannic acid can reduce inflammation of the digestive system. The amount of blueberries that can be eaten daily is about 1-2 tennis balls, and eating red grapes, strawberries, cherries, etc. also have similar benefits.
Broccoli. It belongs to the cruciferous family and is one of the foods with the highest known nutrient density, rich in iron. Some studies show that the more broccoli is consumed, the lower the risk of colon cancer. It can also improve immunity and prevent cataracts, etc. It is recommended to eat 0.5-1 tennis ball-sized broccoli daily, which can also be replaced with cabbage, kale, etc. Because it contains substances that can cause goiter, it should not be eaten too much.
Wild salmon. Salmon is rich in unsaturated omega-3 fatty acids, and eating more can prevent stroke, arrhythmia, hypertension, depression, breast cancer, colon cancer, etc. It is recommended to eat salmon 2-4 times a week, which can be alternated with sardines, flounder, etc.