Introduction: Food not only satisfies hunger but also contributes to health and wellness. Different foods offer different health benefits. Traditional Chinese medicine emphasizes dietary balance. The following 10 foods are worth eating more often to maintain good health and reduce illness.
I. Berries
Nutrition experts once pointed out in a cranberry health cooking class: "Proanthocyanidins (PACs) can effectively reduce the adhesion of bacteria in the human body. If bacteria cannot adhere, they will not cause infection." Research has found that berries like strawberries and blueberries are not only sweet and sour but also rich in antioxidants such as vitamin C and flavonoids, as well as pectin.
According to research from the U.S. Department of Agriculture, blueberries are the fruit with the highest antioxidant content, followed by cranberries, then blackberries and strawberries. The color of berries comes from the pigment of anthocyanins, and antioxidants can neutralize free radicals. These free radicals can cause chronic diseases such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infections.
Blueberry Mousse
II. Dairy Products
Dairy products are not only a good source of calcium but also contain large amounts of protein, vitamins (including vitamin D), and minerals. These elements are key to fighting osteoporosis. U.S. government nutritional guidelines recommend that people consume three servings of low-fat dairy products daily, and also suggest doing weight-bearing exercises to strengthen bones. (If you can't stick to this daily, you can try other calcium-rich foods such as vegetables like kale and broccoli, as well as calcium-fortified soy products, juices, and grains.)
In addition to helping strengthen bones, dairy products may also aid in weight loss. Research is ongoing, but there is not yet enough evidence to prove that three servings of dairy daily can help reduce belly fat and ultimately lead to weight loss. Low-fat dairy products are the best snacks because they contain both carbohydrates and protein.
"Dairy products are not only the best snack for people with diabetes but also for anyone else, because dairy can help maintain your blood sugar levels," says Bonnie Taub-Dix, MARD, a spokesperson for the American Dietetic Association.
Fresh Italian Cheese
III. Fatty Fish
Fish is rich in Omega-3 fatty acids. These include fish like salmon and tuna. These fatty acids can fight disease, help lower blood lipids, and prevent blood clots related to heart disease.
The American Heart Association recommends eating fish at least twice a week, with each portion being no less than two servings (especially fatty fish). "Eating fish can lower the risk of cardiovascular disease," says Dr. Alice Lichtenstein.
Another benefit of eating salmon and tuna is that it reduces the saturated fat you would get from other high-fat foods. At home, you can easily prepare salmon or tuna; grilling or boiling them makes for a delicious meal.
Tuna Salad
IV. Vegetables
Among disease-fighting foods, vegetables are one of the best. Vegetables contain a lot of water, usually 70% to 90%, with small amounts of protein, fat, carbohydrates, vitamins, inorganic salts, and dietary fiber. Vegetables contain various minerals, vitamins, and dietary fiber that play important roles in human physiological activities. Vegetables can be broadly divided into three categories: leafy greens (such as cabbage, amaranth, bok choy), gourds and fruits (such as bell peppers, cucumbers, tomatoes), and root vegetables (such as potatoes, carrots).
The vitamins provided by vegetables mainly include folic acid, carotene, and B vitamins. Among these, vitamin C, carotene, and folic acid are more abundant in dark-colored vegetables like yellow, red, and green ones. Green leafy vegetables are rich in minerals; however, oxalic acid in some vegetables (such as amaranth, spinach, water spinach) can affect the absorption of minerals. Therefore, when cooking these vegetables, they should be blanched in boiling water first to remove the oxalic acid. Experts recommend that adults should consume 500 grams of vegetables daily, with 2/3 being leafy greens and 1/3 being gourds, fruits, and root vegetables. Many of the nutrients our bodies need come from the vegetables we eat. A daily intake of 200-500 grams of vegetables is needed for an adult to meet the body's needs. In daily life, people often choose vegetables based on price and taste, which is not very scientific. The nutritional value of a vegetable is mainly determined by how many essential vitamins, iron, salt, and dietary fiber it contains. Scientists have found, through analyzing the nutritional content of various vegetables, that the nutritional value of vegetables is closely related to their color. Darker-colored vegetables have higher nutritional value, while lighter-colored ones have lower. The order is "green vegetables > yellow and red vegetables > colorless vegetables." Green vegetables are classified as Grade A by nutritionists, mainly including spinach, rape, cabbage, coriander, bok choy, water spinach, and pickled mustard green. These vegetables are rich in vitamin B1, B2, C, carotene, and various inorganic salts, and thus have high nutritional value.
Stir-Fried Cabbage with Vinegar
V. Whole Grains
Whole grain foods include the nutrients that are removed from refined grains. These components contain heart-healthy elements such as folic acid, selenium, and B vitamins. These elements can also help control your weight and reduce the risk of diabetes. The fiber content helps you feel full between meals and also promotes digestion.
Eat at least three servings of whole grains daily: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice; and whole wheat pasta, bread, and cereals. According to the American Dietetic Association, the recommended daily fiber intake is 21-38 grams. Of course, the specific amount depends on your gender and age.
Rye French Country Bread