MSN website health section through the study of dietary habits around the world, summed up the most worthy of people to eat healthy food, see you love to eat?
Tomatoes are rich in lycopene which has a strong antioxidant effect. It also contains vitamin C, potassium, folic acid, etc. Many studies have found that eating more tomatoes can protect against the sun, cardiovascular protection, cancer prevention, etc. A Harvard University study found that people who ate 10 servings of tomatoes, tomato sauce, tomato juice, and even pizza per week had a 45 percent less risk of prostate cancer than those who ate less than two servings per week.
Spinach is known as a "model nutritionist" and is rich in potassium and antioxidants. Many studies have confirmed that spinach can reduce the risk of cardiovascular disease, oral cancer, stomach cancer, macular degeneration, and other diseases. Studies have also found that spinach contains more potassium per volume than bananas, making it a beneficial food for reducing the risk of diabetes.
Blueberries are rich in antioxidants, low in calories, known as "superfood". Blueberries are rich in anthocyanins, which can prevent cardiovascular disease, diabetes, cognitive impairment, etc. Pectin can relieve diarrhea and constipation, tannins can reduce inflammation of the digestive system.
Studies have found that eating at least one serving of blueberries per week can slow cognitive decline by several years. This is because blueberries can remove toxic proteins deposited in the brain, which in turn protects the brain.
Broccoli is one of the most nutrient-dense foods known. It is rich in iron, medium-sized broccoli can meet a person's daily needs of vitamin K and vitamin C. As a member of the cruciferous vegetable family, it is also rich in a variety of anti-cancer and lipid-lowering ingredients. Studies have shown that the higher the intake of broccoli, the lower the chances of colon cancer. It also boosts the immune system and prevents cataracts, among other things.
A Japanese study found that the riper the banana, that is, the more black spots on the skin, the higher the immune activity. Bananas with black spots on the skin can increase white blood cells 8 times more than green bananas. Bananas can prevent rectal cancer, colon cancer, and kidney cancer. Another Swedish study found that women who ate bananas 4-6 times a week reduced their risk of kidney cancer by half.
There are many powerful antioxidants in cabbage, for example, isothiocyanates can prevent lung and esophageal cancer, and carotenoid sulfur can help the body detoxify. In addition to antioxidant benefits, cabbage is also a good source of vitamin C and fiber, as well as carotenoids, lutein, and zeaxanthin, which protect the eyes.
Sweet potatoes are rich in potassium, which gives people energy and keeps the heart healthy and blood pressure normal. It is rich in carotenoids and trace elements of iron but also has a certain anti-inflammatory effect. In addition, sweet potatoes are also rich in vitamin C and lose less when heated due to the protective effect of their surrounding starch. In addition, studies have proven that sweet potatoes can fight breast and prostate cancer, prevent degenerative diseases in the body, and improve memory.
Brown rice is rich in B vitamins, vitamin E, as well as magnesium, phosphorus, and other minerals. Studies have found that glutathione in brown rice is a powerful antioxidant that can lower cholesterol, and the lignans in it can also prevent breast cancer and other hormone-related cancers. In addition, another study found that simply replacing white rice with brown rice can reduce the risk of type 2 diabetes.
To cook with brown rice, soak it in cold water for 1 hour, then steam the water to rice ratio of 1.2:1. If you are not used to it at first, use white rice mixed with brown rice to cook.
A UCLA study found that pomegranate juice has a higher content of antioxidants than red wine, which can help the body remove free radicals and resist aging. At the 44th American Kidney Week, Dr. Batya Kristal, a nephrologist at the Western Galilee Hospital in Nahariya, Israel, reported that hemodialysis patients who continuously consumed moderate amounts of pomegranate juice for a year were consistently and cumulatively favorably affected in terms of blood lipids, blood pressure and the number of antihypertensive drugs they needed to take. Experts say that consumption of pomegranate juice may reduce the risk of cardiovascular disease in hemodialysis patients.
Pomegranates are also rich in vitamin C and folic acid. As a reminder, pomegranate seeds are rich in polyphenols and flavonoids that slow down the aging process, and it is best to chew them when eating pomegranates.
Onions are rich in nutrients and have high therapeutic value, and are known as the "Queen of Vegetables" in Europe and America. Onions are rich in selenium and quercetin, both of which can inhibit the activity of carcinogenic cells and stop the growth of cancer cells. Moreover, onions are the only vegetable known to contain prostaglandin A. Prostaglandin A dilates blood vessels. Prostaglandin A dilates blood vessels and reduces blood viscosity, thus lowering blood pressure, increasing blood flow in the coronary arteries, and preventing thrombosis.
In France, a study of women showed that those who consumed more onions and garlic had a lower chance of developing breast cancer.