Top 10 healthy food

We absolutely have the right to like or dislike the food we eat. However, there are foods that we all must ensure in our daily diet, simply because they are good for our health. We introduce you to the list of the top 10 best foods for each person.

1. Tuna

Fish sauce with oil sauce (Photo: thuonghieuviet) Including tuna and other dark and fatty fish. These fatty fish contain omega-3 fatty acids, which help reduce cholesterol and reduce the risk of heart disease. Researchers also point out that omega-3 acids may also play an important role in preventing diseases such as hypertension, chronic arthritis, Alzheimer's disease, depression, dry eye syndrome and possibly cancer. These are diseases that affect many people around the world.

Plan to eat fatty fish at least 2-3 times a week.

2. Eggs

There are only 75 calories, but one egg provides up to 12% of daily protein, as well as many other nutrients such as vitamins A, B6, B12, D, folate, iron, phosphorus and zinc. Eggs are also classified as 'functional foods', healthy foods.

Its key is carotenoids, lutein and zeaxanthin found in egg yolk. These substances play an important role in enhancing visual capacity and preventing some common causes of blindness.

However, you should also be careful when using eggs: make sure your body's cholesterol is normal before starting a more egg-eating diet. You can have high cholesterol without knowing it. However, if your cholesterol levels have been checked and are normal, 2 or 3 eggs a week can increase your health. Just remember one thing: use boiled eggs or stir instead of fried.

3. Beans

Including black beans, lima beans, kidney beans . According to researchers, eating lots of beans can reduce the risk of heart disease and stroke and help prevent cancer.

White bean tea with coconut milk (Photo: vietshare)

The reason is that beans are a rich source of antioxidants. Many types of vegetables, fruits, beans and nuts are ranked first in the list of antioxidant foods.

A serving of 1/3 cup of cooked beans contains about 80 calories, low fat, no cholesterol and lots of mixed carbohydrates. Beans also provide B vitamins, potassium and fiber. It is an extra dish and can also be used to replace meat. Beans don't contain as much protein as meat, you can supplement your diet with cereals or dairy products with beans. This is especially beneficial for vegetarians.

4. Coconut

Help reduce the risk of heart disease and high blood pressure. The effect of coconut is expressed in three ways: first, to keep the inner membrane (the cell layer between the heart and blood vessels) healthy, thereby reducing the risk of heart disease; secondly, lowering blood pressure, is also associated with heart disease; and third, regulate the function of platelets (tiny disc-shaped substances in the blood that help blood clot) in a manner similar to aspirin.

The main ingredient in coconut, which scientists call flavanol, is present only in dark chocolate. Scientists believe that just a small amount (10g) of dark chocolate every day will not be harmful to health.

5. Beans Brazil

Because Brazil beans are rich in selenium, it can be considered a 'complete' protein source. Unlike most other plant protein sources, Brazil beans contain all the essential amino acids that help to optimize human development similar to animal proteins. But even animal products such as chickens and cows do not contain as much Selenium as Brazil beans.

Selen is also a powerful antioxidant. It is also a good source of zinc (zinc is needed for digestion and metabolism).

8 Brazilian pea seeds (30g) are considered sufficient. It is high in fat, so it should not be used more than 3 times a week in the diet. It can also replace other fats in the diet and should not be added to meals.

Also note: Brazil beans contain a lot of saturated fat, so it is a dangerous food if you have heart disease. In this case, you should use lower fat nuts, such as almonds, instead.

6. Garlic

Yogurt helps prevent excessive growth of harmful gastrointestinal bacteria (Photo: TTO) Garlic is not only a spice, it is also a very healthy food. Studies have shown that garlic can help prevent heart disease, high blood pressure and cancer, and may enhance lung function. Garlic also helps strengthen the immune system, especially during the cold season.

You should use 1-2 cloves of garlic in your daily diet. Remember not to cook garlic too ripe. Avoid using garlic when you are taking medicine with anticoagulant.

7. Yogurt

Yogurt not only contains a lot of calcium needed for bone but also a source of probiotics - a source of food containing or supplementing bacteria that can be used to change or improve the intestinal bacteria balance, enhance health. Probioic prevents excessive growth of harmful bacteria in the gastrointestinal tract.

Use a jar of fat-free or low-fat yogurt in your diet every day. Very useful for your health!

8. Citrus fruit

You may know citrus fruit is a good source of vitamin C, but do you know that oranges, lemons and grapefruit are rich in antioxidants?

Citrus fruits contain zeaxanthin (like eggs) that are good for eyesight. These fruits are also rich in flavanone, which plays an important role in preventing cancer. They also contain a lot of caffeic acid, which reduces the risk of heart disease and eye disease.

9. Banana

Bananas help reduce the risk of stroke, maintain intestinal health, and help you sleep . Studies show that foods high in potassium, such as bananas, can help reduce the risk of stroke.

Potassium also plays an important role in the function of muscles, heart and nerves. It ensures maintaining fluid balance for the body. It also prevents calcium loss in urine.

Eating lots of bananas before bedtime can also help sleep well, as bananas help reduce serotonin levels. Above all, bananas help maintain intestinal health and are a good source of energy for fast meals.

10. Cranberry fruit

Cranberries with proanthocyanidin help reduce the risk of heart disease and stroke, boosting urinary tract health. New studies show that cranberry juice may also help fight gastrointestinal viruses. Drink 300 ml of cranberry juice every day to achieve magical health benefits.

Tuong Vy