Studies have found that eating dark leafy vegetables, such as spinach or cabbage, can significantly reduce people's risk of developing type 2 diabetes. Researchers at the University of Leicester in the United Kingdom said that after collecting data from six studies, they believed that the effects of dark leafy vegetables on human health deserved further discussion.

Take spinach as an example, it is rich in antioxidants, especially uncooked and slightly boiled spinach. It is also rich in vitamins A, B6, C, E, K, selenium, nicotinic acid, zinc, phosphorus, copper, folic acid, potassium, calcium, magnesium, betaine and iron.

After spinach is cooked, the beneficial components are obviously reduced.

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2. Sweet potato

Sweet potato is rich in dietary fiber, β-carotene, carbohydrates, vitamin C, vitamin B6 and carotene (a pink to yellow pigment).

American Public Welfare Science Center compared the nutritional value of sweet potato with other vegetables, and the contents of vitamin A, vitamin C, iron, calcium, protein and carbohydrates in sweet potato ranked first.

Sweet potato is rich in fiber and some important nutrients.

3.almonds

Almonds are rich in various nutrients, including iron, calcium, vitamin E, fiber, riboflavin and magnesium. Studies have found that almonds, as a food, may be beneficial to maintain healthy cholesterol levels. Almonds are a heart-healthy snack and should be widely promoted among consumers. And almonds with a healthy and balanced diet are more beneficial to the human body.

The fatty acids in 9 1%-94% almonds are unsaturated fatty acids, which may partly explain why it helps to maintain normal cholesterol levels. The fiber content of almonds is also the highest among nuts. Almond is a kind of nut with the highest fiber content.