From the auspicious blessing of "more fish every year" to the unique flavor of delicious food, fish has always been one of the foods that human beings admire. Modern nutrition also defines the nutritional value of fish: high-quality protein with high biological value, easy digestion and absorption, fatty acids beneficial to cardiovascular health, low cholesterol and rich macroelements and trace elements, which make fish play an important role in maintaining human health, especially heart health. Many studies have shown that eating fish often helps to reduce the occurrence of cardiovascular diseases. Both the American Heart Association and Diabetes Association regard "eating fish (especially marine fish) 2-3 times a week" as the recommended principle of diet.
2. Cauliflower
Including broccoli (broccoli), it not only tastes fragrant and good, but also has many times higher nutritional value than other vegetables. Its protein content is 4%, its carotene content is three times that of spinach, and it is also extremely rich in vitamin B2 and vitamin C, so it is called the top grade of vegetables. In addition, more importantly, it is found that broccoli contains a certain amount of antioxidant substances, which is beneficial to prevent various oxidative damage (including cardiovascular diseases).
Step 3: yogurt
Yogurt has high energy density and contains more than 20 kinds of nutrients, especially the content and absorption rate of calcium is equivalent to that of fresh milk. Many people who can't drink fresh milk (or only a small amount) because of lactase deficiency can drink yogurt, and most of the lactose in the latter is destroyed during processing, so the tolerance can be greatly improved. Also, yogurt contains a lot of lactic acid bacteria, and the acidity is suitable. Drinking yogurt regularly can effectively inhibit the production of harmful bacteria, improve immunity, thus preventing diarrhea, or shortening the duration of chronic diarrhea and reducing the incidence of acute diarrhea.
4. Mushroom food
The analysis of mushroom food shows that its main components are polysaccharides, such as lentinan in Lentinus edodes, lentinan in straw mushroom and Flammulina velutipes polysaccharide. Modern medicine has found that these substances have strong antioxidant and anticancer effects. In addition, edible fungi not only contain polysaccharides in vitro, but also contain more protein, vitamin C, B 1, B2 and so on. It can also enhance human immunity and detoxification ability and prevent tumor formation.
5. Bean products
Beans are another food rich in high-quality protein, second only to meat, eggs and milk, with low cholesterol content. Nutrients in beans help to prevent cardiovascular diseases. At the same time, soybean and its products have unique charm in preventing digestive tract cancer. Soybean is rich in trace elements molybdenum and selenium, which can reduce the damage of nitrosamines to cell genetic material, repair damaged tissues and significantly inhibit the occurrence and development of esophageal cancer. In addition, phytosterol, soybean saponin and phytate contained in soybean can also inhibit colon cancer and rectal cancer.
6. tomatoes
Lycopene contained in tomatoes is an effective antioxidant, which can inhibit some carcinogenic oxygen free radicals. Studies have shown that eating tomatoes in large quantities for a long time can help prevent prostate cancer in men.
7. onions (surname)
Onion is rich in trace elements such as protein, sugar, vitamins, calcium, phosphorus, iron, selenium and various chemicals, and almost contains no fat. Onion is the only known plant containing prostaglandin A, which is a strong vasodilator, which can relax blood vessels, reduce blood viscosity, increase coronary blood flow, reduce vascular pressure, lower blood pressure and prevent coronary heart disease. Onion contains a large number of plant fungicides, which have strong bactericidal ability and can kill and inhibit Staphylococcus aureus, Streptococcus, diphtheria, Shigella, tuberculosis, Escherichia coli and other germs. Selenium, a trace element contained in onion, is a strong antioxidant, which has anti-cancer, anti-cancer and anti-aging effects.
8.olive oil
Olive oil contains more than 80% monounsaturated fatty acids, and also contains squalene, sitosterol, provitamin A, vitamin E and other components beneficial to cardiovascular health. In Mediterranean countries where olive oil is the main edible oil, the incidence of cardiovascular diseases is much lower than that in other European countries. Regular consumption of olive oil can also prevent osteoporosis and calcium loss; It can prevent digestive system diseases, gallstones, heart disease and hypertension, reduce the incidence of cancer, and reduce gastric acid and blood sugar. Therefore, olive oil is recognized as "green and healthy edible oil".
9.sweet potato
Sweet potato contains sugar, fat, protein, inorganic salts, carotene, thiamine, riboflavin, nicotinic acid, ascorbic acid and essential amino acids, among which the content of carotene and ascorbic acid exceeds that of carrots and some fruits. Sweet potato is a kind of physiological alkaline food, which can neutralize the excessive acid produced by eating meat and eggs in the body, thus maintaining the acid-base balance in the human body, and because it is rich in vitamins, it can keep the stool unobstructed, which is very effective in preventing constipation. Sweet potato also contains chemicals similar to estrogen, which can keep human skin delicate and delay human aging. Sweet potato also contains effective ingredients such as mucin, which can enhance physical fitness, prevent fatigue and make people energetic. It can improve human immunity, promote cholesterol excretion, reduce cardiovascular lipid deposition and subcutaneous fat accumulation, and play an important role in preventing liver and kidney connective tissue atrophy and collagen disease. Studies in the United States show that mice can resist breast cancer and intestinal cancer after injecting this substance into artificially infected mice. Therefore, some people call sweet potato "longevity food" and "anticancer food".
10, Kiwifruit
Kiwi is rich in vitamin C. Every 100g of fresh fruit contains vitamin C 100 ~ 400 mg, which is 5 ~ 10 times higher than that of citrus and 20 ~ 30 times higher than that of apples and pears, so it has the reputation of "vitamin C fruit". Fruit also contains 17 kinds of amino acids, fruit acid, tannic acid, citric acid, calcium, phosphorus, potassium, iron and other mineral elements needed by human body. It is a unique nutritious fruit. Kiwifruit also has high medicinal value. Clinically, kiwi fruit has a certain curative effect on acute icteric hepatitis, dyspepsia, loss of appetite, vomiting, burns and vitamin C deficiency. In addition, pectin in kiwifruit can detoxify aluminum, mercury or other toxic occupational diseases, and also has a certain therapeutic effect on radiation injury. Kiwifruit is effective in preventing and treating gastrointestinal tumors and breast tumors. Therefore, some people call it "medicine peach". 1978, kiwifruit was officially listed in China Pharmacopoeia.