Top 10 Super Healthy Foods & How to Eat

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Top 10 Super Healthy Foods & How to Eat

Based on the scientific concept of spreading nutritional health, the topic to be shared today is the 10 super healthy foods widely recognized in the world.

It is a study by scientists of dietary habits all over the world to come up with the most worthwhile healthy foods for people to eat in their daily lives. See if there’s anything you like?

1. Tomato

Tomato is 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 protects against the sun (UV rays), protects the cardiovascular and cerebral vessels, and prevents cancer. A Harvard study found that people who ate 10 servings of tomatoes, ketchup, tomato juice, and even pizza a week had a 45 percent less risk of developing prostate cancer than people who ate just under two servings a week.

How to eat tomato

It is recommended to drink a glass of tomato juice every day or eat a several tomatoes a week.

2. Spinach

Spinach is known as a “model nutritionist” and is rich in potassium and antioxidants. Many studies have confirmed that spinach reduces the risk of cardiovascular disease, oral cancer, stomach cancer, macular degeneration and other diseases. The study also found that spinach, which contains more potassium per unit volume than bananas, is a beneficial food for reducing diabetes risk.

How to eat spinach

It is recommended that you should eat spinach every 2 to 3 days.

3. Blueberry

Rich in antioxidants and low in calories, blueberries are known as a “superfood”. Blueberries are rich in anthocyanins, which prevent cardiovascular disease, diabetes, and cognitive impairment, pectin relieves diarrhea and constipation, and tannins reduce inflammation in the digestive system.

Studies have found that eating at least one serving of blueberries a week can slow cognitive decline for several years. This is because blueberries protect the brain by removing toxic proteins that are deposited in the brain.

How to eat blueberry

It is recommended to eat 20-30 blueberries per day.

4. Broccoli

Broccoli is one of the most nutrient-dense foods known. It is rich in iron, and one medium-sized broccoli can meet a person’s daily vitamin K and vitamin C needs. It is also rich in a variety of anti-cancer and lipid-lowering ingredients, and studies have shown that the greater the amount of broccoli consumed, the less likely it is to develop colon cancer. It also boosts immunity, prevents cataracts and more.

How to eat broccoli

It is recommended to eat 1 tennis ball-sized broccoli per day.

5. Banana

A Japanese study found that the more ripe the banana, which means more dark spots on the epidermis, the higher the immune activity. Bananas with dark spots on the epidermis have eight times the ability to increase white blood cells than green bananas. Bananas can prevent rectal, colon, and kidney cancers.

How to eat banana

Another study in Sweden found that women who ate bananas 4-6 times a week had a reduced risk of kidney cancer by half.

6. Cabbage

Cabbage is full of powerful antioxidants, for example, isothiocyanates prevent lung and esophageal cancer, and radish sulfites help detoxify the body. In addition to its antioxidant properties, cabbage is a good source of vitamin C and fiber, as well as carotenoids, lutein and zeaxanthin, which protect the eyes.

How to eat cabbage

It is recommended to eat 1/4 cabbage ball per day.

7. Sweet Potato

Sweet potatoes are rich in potassium, which energizes and keeps one’s heart-healthy and blood pressure normal. It is rich in carotenoids and trace elements of iron and also has some anti-inflammatory properties. In addition, sweet potatoes are also rich in vitamin C and lose less when heated due to the protective effect of the surrounding starch. Studies have proven that sweet potatoes also fight breast and prostate cancer, prevent degenerative diseases in the body and improve memory.

One very important reason why most of the inhabitants of the Japanese island of Okinawa live long lives is that their staple food is the sweet potato.

How to eat sweet potato

It is recommended to eat a half sweet potato per day.

8. Brown Rice

Brown rice is rich in B vitamins, vitamin E, and minerals such as magnesium and phosphorus. Studies have found that the gluten in brown rice is a powerful antioxidant that lowers cholesterol, and the lignans in it can also prevent breast cancer linked to other hormones. Another study found that simply replacing white rice with brown rice can reduce the risk of type 2 diabetes.

How to eat brown rice

To cook rice with brown rice, soak it in cold water for 1 hour, then steam it in a 1.2:1 ratio of water to rice.

9. Pomegranate

A UCLA study found that pomegranate juice contains higher levels of antioxidants than red wine and can help the body scavenge free radicals and fight aging. At the 44th American Kidney Week, Dr. Batya Kristal of the Department of Nephrology at Nahariya West Galilee Hospital in Israel reported that hemodialysis patients who consumed a moderate amount of pomegranate juice for a year on a continuous basis had sustained, cumulatively favorable effects on blood lipids, blood pressure, and the number of antihypertensive medications they needed to take. Experts say that consumption of pomegranate juice may reduce the risk of cardiovascular disease in patients with hemodialysis.

Pomegranates are also rich in vitamin C and folic acid. It is important to note that pomegranate seeds are rich in polyphenols and flavonoids that can slow down aging, and it is best to chew on pomegranate seeds when eating them.

How to eat pomegranate

It is recommended to eat one pomegranate or a cup of pomegranate juice per day.

10. Onion

Onions are rich in nutrients and have high therapeutic value, and are known as “vegetable queens” in European and American countries. Onions are rich in selenium and quercetin, both of which inhibit cancer-causing cell activity and stop cancer cells from growing. Also, onions are the only vegetables known to contain prostaglandin A. Prostaglandin A dilates blood vessels and reduces blood viscosity, thus lowering blood pressure, increasing coronary blood flow and preventing thrombosis.

In France, a study done on women showed that those who consumed more onions and garlic had a lower chance of developing breast cancer.

How to eat onion

It is recommended to eat a half onion per day.

I’m sure you’ve discovered that these foods are common in everyday life, but you must not have thought that common foods have such powerful nutritional benefits. So, if you want to have healthy eating habits, don’t be picky.

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