As we enter the 21st century, the longevity of human beings will continue to grow, not only because of the advancement of medicine, but also because of the importance attached to health. "Eat well, live well, and be in a state of mind." Naturally, it helps to relax the body and mind, and lives forever. Therefore, everyone's requirements for food have long gone beyond merely meeting the physiological needs and paying attention to nutrition. Today, the topic is of course the most nutritious food.
In 2002, the United States "Time Magazine" album introduced the top ten best nutritional foods, namely, tomatoes, spinach, hard shell nuts, broccoli, oats, salmon, garlic, blue strawberries, green tea and red wine (in no particular order).
A survey published by the World Health Organization last year pointed out that the Japanese are the longest living group in Asia. This award is due, of course, to the Japanese's habit of advocating a low-fat diet, eating more salmon and drinking more green tea. Salmon fat is Omega 3 fatty acids and is a beneficial category. Tea polyphenols in green tea are phytochemicals. Both are equally beneficial to the body and help prevent cancer and heart disease.
Oats are rich in soluble fiber, which can effectively lower blood cholesterol and reduce the chance of hardening of blood vessels. As for spinach and broccoli, both belong to dark green vegetables and provide folic acid to help the normal growth of red blood cells. It also contains antioxidants that provide protection and reduce the chance of getting the disease. In addition, tomato contains carotene (including beta carotene and lycopene Lycopene), which also exerts anti-cancer effects and maintains good health.
Speaking of the advantages of hard shell nuts, of course, is the unsaturated fatty acids. This fatty acid is similar to Omega 3 fatty acids, which helps to lower total cholesterol and low-density lipoprotein cholesterol. In addition, drinking a small amount of red wine will help reduce the chance of suffering from heart disease. Finally, the garlic contains Allylic Sulfides, which are very helpful in keeping the body healthy.
The above foods, each with its own characteristics, were selected as the top 10 most nutritious foods. Of course, it is indeed worthwhile. However, after synthesizing the above arguments, it can sum up the four basic principles of food for health.
Antioxidants Theoretical scientists believe that there are two kinds of tremendous forces in the human body that work together: one is a destructive oxidant, and a large amount of oxides produced from the environmental environment can oxidize the plasma membranes of cells and cell membranes and cause damage to the body. It is also a prelude to cancer; while another force is a protective antioxidant that exerts a powerful antioxidant effect, preventing and remedying the damage caused by oxygen free radicals, preventing aging and prolonging human life.
Antioxidants include vitamin C and E, which we are familiar with, and trace element selenium. From foods, especially vegetable fruits, vegetables and cereals, all kinds of antioxidants are contained to meet the needs of the human body.
In addition to the effects of phytochemicals, scientists have begun to study some elements called Phytochemicals many years ago. These phytochemicals are found in natural foods and can prevent cancer and heart disease. The more well-known phytochemicals include beta-carotene, phytase/flavonoids, quinones, isoflavones, lycopene, tea polyphenols, and allicin. Different plants contain different amounts of phytochemicals that produce different effects in the human body. Broccoli contains a quinone matrix that activates an enzyme system that helps inhibit DNA in the nucleus from damage and shrinks tumor cells. As for the garlic and artichoke garlic, it can enhance immunity and increase the secretion of enzymes to clear up carcinogens.
The principle of fat reduction lipids has an extremely important role in the human body, they can inhibit certain diseases, such as the prevention and control of coronary heart disease, this effect is mainly through the delicate effects of various fat molecules. Known for its familiarity with Omega 3 fatty acids, it can reduce low-density lipoprotein cholesterol (commonly known as bad cholesterol) and reduce the incidence of coronary heart disease in people with high blood cholesterol and triglyceride levels. Fish fat also helps improve high blood pressure. Another beneficial fat is Omega 6 fatty acid, which is found in corn oil, soybean oil, and sunflower seeds. It effectively removes bad cholesterol in the circulatory system by increasing the activity of bad cholesterol receptors. However, studies have pointed out that too much Omega 6 fatty acid, which exceeds 10% of total calories, can also lower HDL cholesterol.
Dietary fiber With the advent of refined foods, the fewer fibers humans consume from food. Dietary fiber is divided into soluble and non-soluble, the former helps to lower blood cholesterol, while the latter punctures the bowel and removes waste.
This shows that nutritious foods have the advantages of antioxidants, phytochemicals, Omega fatty acids, or fibers. As long as you follow this path, you can naturally explore the nutrient foods other than the ten most nutritious foods:
1. The red rice Chinese people have passed on from generation to generation and they use rice as their staple food. In general, red rice is more nutritious than white rice because it retains fiber on rice shells.
2. In many fruit categories, oranges contain more vitamin C than acidic fruits. Today's nutrition has consistently promoted vitamin C as one of the antioxidants:
a. Prevent free radicals from destroying cells and reduce aging;
b. Avoid the conversion of sodium nitrate and sodium nitrite from preservatives to carcinogenic nitrosamines. Great protection against cancer patients, especially gastric cancer and esophageal cancer;
c. Suppresses the oxidation of bad cholesterol and protects good cholesterol, maintains blood vessel and heart health.
3. Carrot Carrots are rich in phytochemicals - beta carotene, which can scavenge free radicals, prevent oxidation of the cell surface and produce mutations, and play an anti-cancer effect.
4. Soybeans Soybeans are inexpensive and contain isoflavones that can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart, and prevent breast cancer, prostate cancer, and osteoporosis.
5. Fungi As we all know, bacteria are rich in dietary fiber, can enhance the ability of color epidemic, help fight cancer, it is recommended food.
In general, there are tens of millions of foods in the world, each of which provides different nutrition and meets different needs, and therefore has its own value. Especially in medicine, dietary knowledge is changing with each passing day, and new areas are constantly being sought. Although nutritious food is worthy of recommendation, others can be used for making choices. Looking ahead, do ten more nutritious foods?
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