Introduction: Every time we sit down for a meal, the food we eat will affect our health, and even determine our lifespan. Here, we introduce 10 nutrient-rich superfoods, research-proven to help prevent various diseases and be very beneficial to your health.
1. Blueberries: Super Antioxidants.
Blueberries are rich in antioxidants, low in calories, and have long been known as a "superfood." However, blueberries also have some lesser-known health benefits. What do you know about blueberries?
The benefits of blueberries include reducing the risk of cardiovascular disease and cancer, and helping to maintain healthy skin, alleviating sagging skin and eye bags.
Blueberries prevent memory loss. Studies have found that eating at least one serving of blueberries per week can slow the rate of cognitive decline by several years. The reason is that blueberries can clear toxic proteins deposited in the brain, thereby protecting it.
Similar foods: Red grapes, strawberries, cherries, raspberries, blackberries. Recommended for consumption 1-2 times daily.
Blueberry Tofu Cheese
2. Beans: A Rich Source of Protein and B Vitamins.
All beans are superfoods, with lentils, green beans, black beans, and red beans being the most common. It is recommended to eat beans at least 4 times a week, with 0.5 cups each time (one cup is about the size of a baseball). The benefits of beans include: lowering cholesterol, fighting heart disease and high blood pressure, stabilizing blood sugar, reducing obesity, and alleviating constipation.
Edamame is the king of dietary fiber. Edamame is not only rich in plant protein, but also particularly rich in potassium, magnesium, and B vitamins. More notably, the dietary fiber content of young edamame is as high as 4.0%, making it the fiber champion among vegetables, which helps control blood sugar and blood lipids. In addition, eating edamame in the summer can also prevent malnutrition, heatstroke, and other conditions caused by excessive sweating and loss of appetite. Edamame can be boiled in the pod or used for stir-fries, such as Stir-fried Chicken with Edamame.
Peas improve eyesight. According to the "China Food Composition Table," every 100 grams of peas contains 0.49 milligrams of Vitamin B1, three times that of edamame. Since hot weather and sweating can deplete some B vitamins, peas are very suitable for summer consumption. Peas contain large amounts of carotene and lutein, which are very beneficial for protecting the optic nerve and improving vision. Fresh peas are available in the spring. Dried peas now available can be used to make congee or ground into flour to make snacks.
Lima beans are the calcium champion. Every 100 grams of unshelled lima beans contain 349 milligrams of calcium, nearly twice that of soybeans. Lima beans are also rich in dietary fiber, and their potassium content is higher than that of red beans. Therefore, eating lima beans in the summer is a great way to supplement minerals. Lima beans can be boiled and used to make snacks, such as five-spiced lima beans, or can be stewed with pork ribs to add flavor and cut through the grease.
Fava beans are brain-healthy. Fava beans are nutritious and rich in various health-beneficial nutrients such as dietary fiber, calcium, potassium, and carotene. They also contain lecithin, an important component of brain and nerve tissue, and rich choline, which can enhance memory and nourish the brain. Fava beans also have effects such as replenishing qi, strengthening the spleen, promoting urination, and reducing edema, making them especially suitable for summer when it is hot and humid. Young fava beans can be eaten directly after boiling, while old fava beans can be used to cook rice or make congee.
Mung beans clear heat and relieve summer heat. Studies have shown that the skin of mung beans contains a large number of antioxidant components, such as flavonoids, tannins, and saponins. Mung beans also contain alkaloids, phytosterols, and a large amount of dietary fiber. Therefore, eating mung beans in the summer can clear heat and detoxify, and relieve heatstroke. The common ways to eat mung beans are to make congee or soup, and making mung bean paste is also a good choice.
Red beans reduce swelling and remove dampness. From a Traditional Chinese Medicine perspective, red beans are neutral in nature and sweet and sour in taste, with the effects of strengthening the spleen to promote urination, clearing heat to remove dampness, reducing swelling, and detoxifying. In the summer, the human body is prone to edema, and eating red beans is a good dietary therapy method to reduce swelling. Modern research shows that red beans are rich in various nutrients such as dietary fiber, potassium, and B vitamins. Red beans can be cooked with rice to make red bean rice, or used as a filling for staple foods, such as red bean buns.
Salted Peas
3. Broccoli: A Powerful Anti-Cancer Weapon and a Major Source of Iron.
Broccoli and its fellow cruciferous vegetables are the most powerful weapons against cancer, especially lung, stomach, colon, and rectal cancer. Studies have found that the greater the intake of broccoli, the lower the risk of colon cancer.
In addition, broccoli can also boost the immune system, reduce the incidence of cataracts, strengthen cardiovascular health, strengthen bones, and prevent congenital defects and malformations. Broccoli is currently one of the most nutrient-dense foods known, yet it is very low in calories; it is also an excellent source of iron for vegetarians.
It is worth noting that broccoli contains substances that can cause goiter and should not be consumed in excess; however, eating two cups a day is absolutely safe.
Similar foods: Kale, cabbage, cauliflower, bok choy, mustard greens, etc. Recommended for daily consumption.
Garlic and Colorful Pepper Kale Bites
4. Oats: The Hero for Lowering Cholesterol and Blood Sugar.
Oats, also known as oil oats or corn oats, are a low-sugar, high-nutrient, high-energy food. Its signature nutrients are not only high in content but also of excellent quality, making it one of the more popular foods for modern people. In the "Time" magazine's list of the top 10 healthy foods, oats ranked fifth. Oats are finely processed into oatmeal, making them more convenient to eat and improving their texture, becoming a popular health food. Traditional Chinese Medicine believes that oats are neutral in nature, sweet in taste, and related to the liver, spleen, and stomach meridians. According to modern nutritional analysis, oats contain extremely rich linoleic acid, as well as minerals such as calcium, phosphorus, iron, and zinc. At the same time, as a staple food, oats are rich in carbohydrates and dietary fiber. Therefore, oats can lower human cholesterol, prevent constipation, effectively stabilize blood sugar, and achieve a hypoglycemic effect. They can also provide sufficient energy, making oats an indisputable dietary choice for both the elderly and office workers.
Particularly worth mentioning is the dietary fiber in oats. Because the food most people eat now is overly refined, leading to insufficient dietary fiber intake and symptoms such as Vitamin B12 deficiency and severe constipation, oats are rich in water-soluble dietary fiber. Consuming a certain amount of oats daily can effectively lower cholesterol in the blood. Water-soluble dietary fiber will form a sticky substance in the intestines, wrapping food and preventing the small intestine from absorbing starch, which slows the rise in post-meal blood sugar, allows insulin to be used reasonably, and plays a role in controlling and regulating blood sugar and preventing diabetes. Long-term increase in dietary fiber intake can have the effects of promoting bowel movements, detoxifying, and beautifying the skin. For the elderly with insufficient intestinal motility, appropriate intake of oats can promote bowel movements and relieve the suffering of constipation.
Similar foods: Brown rice, wheat germ, millet, yellow corn, buckwheat, rye.
Purple Sweet Potato Oat Smoothie
5. Oranges: Rich in Vitamins.
Oranges have almost become synonymous with Vitamin C. In fact, they are rich in Vitamin C, which can enhance the body's resistance and help excrete fat-soluble harmful substances, making them a truly worthy antioxidant for health.
Oranges are sweet, sour, and cool in nature, known as the "best fruit for curing diseases." They are rich in Vitamin C, calcium, phosphorus, potassium, beta-carotene, citric acid, hesperidin, and substances such as aldehydes, alcohols, and terpenes. They have the effects of promoting saliva to quench thirst, stimulating appetite to aid digestion, and preventing constipation. For normal people, eating oranges or drinking orange juice after a meal can help relieve greasiness, indigestion, thirst, and drunkenness.
Oranges are extremely rich and comprehensive in nutrition, suitable for both the old and young. The rich Vitamin C and P in oranges can increase the body's resistance, increase the elasticity of capillaries, and lower blood cholesterol. It is beneficial for people with hyperlipidemia, hypertension, and arteriosclerosis to often eat oranges. The cellulose and pectin substances in oranges can promote intestinal peristalsis, which is beneficial for clearing the intestines and relieving constipation, and expelling harmful substances from the body. The orange peel is sweet, bitter, and warm in nature, and its effect of relieving cough and reducing phlegm is better than that of dried tangerine peel. It is a good medicine for treating colds, coughs, loss of appetite, and chest and abdominal pain.
In addition, the orange peel, also known as yellow peel, contains more carotene than the pulp and can be used as a stomach tonic and aromatic seasoning. Orange peel also contains a certain amount of orange peel oil, which is effective for chronic bronchitis. The pectin in the orange peel can also promote the passage of food through the gastrointestinal tract, allowing cholesterol to be excreted faster with feces, thereby reducing cholesterol absorption. For people with gallstones, in addition to eating oranges, drinking water steeped with orange peel can also have a good therapeutic effect.
Similar foods: Lemons, grapefruits. Suggestion: Eat 1 daily. Citrus fruits are rich in Vitamin C and other important nutrients. Studies have found that oranges can maintain heart health and prevent cancer, stroke, diabetes, and many chronic diseases.
Orange Juice
6. Pumpkin: Rich in Carotenoids.
Pumpkin is rich in nutritional elements such as amino acids, active proteins, carotenoids, and various trace elements. Eating more pumpkin can enhance human immunity, improve symptoms of autumn dryness, and transform dryness into balance. From a medicinal value perspective, pumpkin can relieve asthma and reduce swelling. Eating a moderate amount of pumpkin continuously can effectively prevent autumn and winter common diseases such as asthma and bronchitis. Experts point out that there are many benefits to eating pumpkin often.
Benefit 1: Improves Eyesight
Pumpkin is one of the fruits and vegetables rich in beta-carotene. This nutrient can be converted into Vitamin A in the human body. Vitamin A combined with protein can form rhodopsin, a substance that is essential for good vision.
A US study pointed out that Vitamin A can enhance the clarity of vision in dim light. Studies have shown that Vitamin A can also delay the decline of retinal function caused by retinitis pigmentosa.
In addition, Vitamin A also helps to form and maintain healthy skin, teeth, and bones.
Benefit 2: Protects the Heart
Pumpkin is rich in dietary fiber, which is very good for the heart. A survey of 10,000 people showed that compared to people on a low-fiber diet, those on a high-fiber diet had a 40% lower risk of coronary heart disease. A recent study in Sweden reached a similar conclusion, finding that women on a high-fiber diet had a 25% lower risk of heart disease than women on a low-fiber diet.
Benefit 3: Aids Sleep
Pumpkin seeds are rich in tryptophan, which helps the body produce serotonin. This neurotransmitter has a relaxing effect on the mind, can relieve tension, and can also improve mood, thus helping with sleep.
Benefit 4: Protects the Prostate
Pumpkin seed oil can prevent the proliferation of prostate cells. Pumpkin seed oil also contains carotenoids and omega-3 fatty acids, which can reduce the risk of prostate cancer. The zinc in pumpkin seeds is also beneficial for prostate health.
Similar foods: Carrots, sweet potatoes. Suggestion: Eat once every 2-3 days.
Pumpkin and Goji Berry Sweet Soup
7. Wild Salmon: Provides Essential Fatty Acids.
The unsaturated fatty acids in salmon can help prevent stroke, heart disease, and immune system diseases. Not all fats are unhealthy. The unsaturated fatty acid OMEGA-3 in salmon is one of the essential fatty acids that the body cannot do without, helping the body to form ideal cell membranes. If the structure of the cell membrane is not sound, the cells cannot get the ideal nutrients, which in turn leads to health problems. These health problems include:
Stroke, heart attack, arrhythmia, some cancers such as breast and colon cancer, diabetes, asthma, hypertension, macular degeneration, chronic obstructive pulmonary disease, autoimmune disorders such as lupus, rheumatoid arthritis, ADHD, and depression.
The symptoms of essential fatty acid deficiency are almost imperceptible because they are not obvious. Symptoms such as dry skin, fatigue, brittle nails and hair, constipation, frequent colds, inability to concentrate, depression, and joint pain may all be caused by a lack of omega-3 fatty acids in the diet.
Similar foods: Bass, oysters, sardines, flounder, herring, trout. Suggestion: Eat twice a week.
Bacon and Spiced Salmon Rolls
8. Spinach: A Nutritional Model.
Popeye always became strong and mighty after eating canned spinach. Indeed, spinach is almost more beneficial to health than any other food, making it a true nutritional model. Its nutritional components can be listed in a long list: carotenoids, antioxidants such as Vitamin C and E, Vitamin K and B vitamins, coenzymes, and more...