Healthy Food

Food.

The top  10 healthy  foods on the planet that most people can eat.

There are extremely rich foods in this world, each of which has its own nutritional value, but there are some superfoods, which contain extraordinarily rich nutrients and have incredible benefits for health and happiness.

The food you choose to eat now determines how you feel physically and mentally in the future. In short, nutritious food can maintain or improve our mental and physical conditions, so adding super foods to the diet is one of the best choices for a healthy life. Now let's take a look at the health stars who are shortlisted in the "Top 10 Super Foods":

1.Almond

In addition to being delicious, almonds also contain particularly rich nutrients. However, as with most other nuts, moderation is important. One serving, about 20 almonds, contains 14 grams of heart-healthy unsaturated fat and 6 grams of protein. So just one serving per day.

2. Avocado

100 grams of fresh avocado contains 12 grams of healthy unsaturated fats. Monounsaturated fats are essential for health. They can lower bad cholesterol levels, thereby reducing the risk of heart disease and stroke.

3. Broccoli

Broccoli is one of the most balanced foods, it contains a lot of dietary fiber, calcium, iron and potassium. It is also a good source of vitamin A, vitamin C and vitamin K. Broccoli also contains lutein, a powerful antioxidant that can reduce inflammation, prevent Alzheimer's disease, reduce the risk of high blood pressure, and delay the aging process.

4. Blueberries

When it comes to excellent sources of antioxidants, blueberries are one of the best foods. In addition, blueberries are good for skin health, help to lose weight, enhance brain power, fight cancer, fight aging, and help digestion

5. Spinach

Spinach contains vitamin A and vitamin C, and is also a good source of folic acid and magnesium, both of which are important components of the brain chemicals dopamine and serotonin. Spinach also contains carotenoids β-carotene, lutein and zeaxanthin, which helps prevent age-related visual impairments such as macular degeneration.

6. Sweet Potato

Sweet potatoes are one of the best sources of β-carotene, which is converted to vitamin A in the body. It is also an excellent source of vitamin B6 and vitamin C, potassium and dietary fiber.

7. Garlic

Garlic is an effective anti-inflammatory agent that can reduce bad cholesterol and blood pressure levels. It also strengthens the immune system and helps defend against bacterial and viral infections. But you need to make sure that you don’t overcook, because garlic is exposed to high heat for more than 10 minutes and loses many nutritional benefits.

8. Lemon

Lemons can strengthen our immune system, because their vitamin C concentration is very high, as long as a lemon can meet your daily recommended intake. Lemon can also improve cholesterol levels and has a powerful anti-inflammatory effect. Adding lemon to tea is a good match. Studies have shown that lemon may increase the absorption of antioxidants by up to 80%.

9. Salmon

Salmon is perhaps the healthiest freshwater fish we can eat. We all know that it is a good source of omega-3 fatty acids and can reduce the risk of cancer, depression and heart disease. What you may not know is that salmon is also rich in niacin, which may reduce the risk of memory loss and dementia.

10. Dark chocolate

Yes, you read that right, dark chocolate is a super food 100 grams of dark chocolate (70-85% cocoa) contains 11 grams of fiber, 89% of the recommended daily amount of copper, 67% of the recommended daily amount of iron, 58% of the recommended daily amount of magnesium, and 98% of the recommended daily amount of manganese %. In addition, it will also increase your intelligence. Before starting a task with higher cognitive needs, eating dark chocolate rich in cocoa can increase blood flow to the frontal cortex and increase your efficiency.

In addition to them, yogurt filled with probiotics and protein; oatmeal rich in antioxidants and fiber, low-calorie, fiber-rich apples, which can reduce the risk of asthma and cardiovascular disease, are also second only to the list Super food, everyone may wish to eat it early.