Recently, Fitness Magazine listed 10 recognized "super (healthy) foods". They can resist diseases and increase physical fitness. Eating these foods regularly can make your body super strong.

1

lemon

Lemon is rich in vitamin C, which can help increase the body's "good cholesterol" (HDL). Lemon contains citrus flavonoids, which has anti-inflammatory and detumescence effects.

Helps inhibit the growth of cancer cells.

Efficacy and function of lemon

Lemon is sour and sweet, flat in nature, and enters the liver and stomach meridians; It has the effects of resolving phlegm and relieving cough, promoting fluid production and strengthening the spleen; Indications: bronchitis, whooping cough, vitamin C deficiency, heatstroke, polydipsia, loss of appetite, disharmony between stomach and qi in pregnant women, anorexia, and suffocation.

1.

Although the taste of lemon food is sour and slightly bitter, it can't be eaten raw and fresh like other fruits, but the lemon peel is rich in aromatic volatile components, which can promote fluid production and relieve summer heat, stimulate appetite and invigorate spleen. The summer heat and humidity are heavy, and many people are tired. After working or studying for a long time, they often have a poor appetite. Drinking a cup of lemon soaked in water, the fresh and sour taste makes people feel refreshed and can open their appetite.

Lemon is often used as a seasoning for seafood in western food to remove fishy smell, while Southeast Asian food is directly cooked with it to highlight its sweet and sour taste. In the roast duck and goose that people in southern China love to eat, lemon is also indispensable.

2. Prevention of cardiovascular diseases

Lemon is rich in vitamin C and vitamin P, which can enhance the elasticity and toughness of blood vessels and prevent and treat hypertension and myocardial infarction. In recent years, foreign studies have also found that green lemon contains an ingredient similar to insulin, which can reduce abnormal blood sugar levels.

3. Clearing away heat and resolving phlegm

Lemons can also dispel phlegm. Lemon peel has stronger expectorant effect than citrus. The weather is hot and humid in summer. If you don't pay attention to your diet, the internal dampness of the human body and the external dampness of the natural climate interact with each other, and phlegm can be produced after a long period of stagnation. Therefore, there are many phlegm in summer, and the throat is uncomfortable. Adding warm water and a small amount of salt to lemon juice can smoothly cough up the thick phlegm accumulated in the throat.

4. Antibacterial and anti-inflammatory

Lemon is rich in vitamin C, which acts like a natural antibiotic on human body. It has many functions such as anti-bacterial, anti-inflammatory and enhancing human immunity. You can drink more hot lemonade to maintain your body at ordinary times.

5. Beauty fruit

Lemon contains vitamin B 1, vitamin B2, vitamin C and other nutrients, and is also rich in organic acids and citric acid. Lemon is a highly alkaline food with strong antioxidant effect, which is very effective in promoting skin metabolism, delaying aging and inhibiting pigmentation.

6. Antiemetic fruit

Cantonese, a traditional Chinese medicine work in Guangdong and Guangxi, records: "Lemon is suitable for mother and child, tastes extremely sour, and pregnant women are addicted to it because of liver deficiency, so it is suitable for mother. When ripe, people bid, and it is better to hide more and be old, and juice can replace vinegar. " That is to say, pregnant women can put some lemons beside the bed and get up in the morning to smell them, which can eliminate morning sickness.

2

Broccoli/broccoli

Broccoli (broccoli)

Two vitamins (vitamin K and vitamin C) that contribute to bone growth are abundant in broccoli. These two vitamins also have the effect of inhibiting cancer cells.

Edible efficacy of broccoli

1. Anti-cancer

Broccoli may have the most remarkable anti-cancer effect, especially in the prevention and treatment of gastric cancer and breast cancer. When suffering from gastric cancer, the level of selenium in human serum is obviously decreased, and the concentration of vitamin C in gastric juice is also significantly lower than that of normal people. Broccoli can not only supplement a certain amount of selenium and vitamin C, but also supply rich carotene, which plays a role in preventing the formation of precancerous lesions and inhibiting the growth of cancer.

2. Enhance immunity.

Broccoli is also rich in ascorbic acid, which can enhance the detoxification ability of the liver and improve the immunity of the body.

Step 3 lose weight

The water content of cauliflower is as high as 90% or more, but the calorie is low. For those who want to lose weight, it can not only fill their stomachs, but also make people fat.

Step 4 promote growth

Eating cauliflower often can promote growth, maintain normal teeth and bones, protect eyesight and improve memory.

5. Enhance vascular toughness

Vitamin K in cauliflower can maintain the toughness of blood vessels and is not easy to rupture. Flavonoids contained in it can not only prevent infection, but also be the best vascular cleaner.

Step 6 clear away heat and quench thirst

In the summer heat, when the mouth is thirsty, the urine is golden yellow, and the stool is hard or unsmooth, use 30 grams of cauliflower to decoct soup and drink it frequently, which has the effects of clearing away heat and quenching thirst, diuresis and relaxing bowels.

7. Anti-aging

Eating broccoli often can also resist aging and prevent dry skin, which is a good beauty product; The medical community also believes that broccoli has a good effect on the brain and vision, and is a comprehensive health-care vegetable with rich nutrition.

three

Dark chocolate

Dark chocolate can lower blood pressure. Flavonoids contained in it can reduce "bad cholesterol" (LDL) and increase "good cholesterol" (HDL) in the body.

The efficacy of dark chocolate

1. Protect cardiovascular system

The content of natural antioxidant polyphenols in dark chocolate is high, which has anti-inflammatory effect similar to that of aspirin. At a certain concentration, it can reduce the activation of platelets, transfer the deposition of free radicals on blood vessel walls, play a protective role on cardiovascular diseases, and reduce the incidence of cardiovascular diseases to a certain extent.

Step 2 control your appetite

Caffeine contained in chocolate can suppress appetite and promote human metabolism. Moderate intake of chocolate can create satiety and effectively control appetite. Among all chocolates, dark chocolate has the lowest sugar content and fat content, but its caffeine content is higher than milk chocolate.

Step 3 regulate the digestive system

The cellulose in dark chocolate has the function of promoting intestinal peristalsis and helping gastrointestinal digestion, while isoflavones have the function of inhibiting the secretion of chloride ions in the intestine, which can alleviate the symptoms of diarrhea.

4. Adjust immune function

Dark chocolate can meet the human body's needs for a variety of nutrients. At the same time, flavonoids in dark chocolate also have the function of regulating immunity, which can protect the immune system from free radicals. Polyphenols also have the function of regulating a variety of human immune cells.

Other effects

Reduce blood pressure-6 grams a day

At the beginning of the experiment, the average blood pressure of volunteers was about 86 mm Hg/147 mm Hg. After that, some volunteers only ate 6 grams of dark chocolate every day-one piece of German "Sports Paikuai" brand chocolate/0/6 small piece, and they only ate a small piece. Other volunteers, as control group, ate the same amount of white chocolate every day.

After eating 18 weeks, the researchers found that the systolic blood pressure and diastolic blood pressure in the dark chocolate group decreased by nearly 3 mm Hg on average, while the blood pressure in the white chocolate group did not change.

Take care-30 calories a day

One of people's doubts about eating dark chocolate to lower blood pressure is that its cocoa content is high in calories, which easily leads to obesity. To this end, the research team only asked volunteers to eat dark chocolate with 30 calories per day. At the end of the experiment, the blood pressure in the dark chocolate group decreased, but the weight did not increase.

Previous studies have shown that cocoa in dark chocolate contains flavanol, which has a similar blood thinning effect as aspirin. Many vegetables, green tea and red wine contain this substance, which can increase nitric oxide in the blood and improve vascular function.

Other advantages

1.Improve the optimistic attitude towards life

Eating dark chocolate will give people a pleasant mood, thus reducing the occurrence of more diseases in a greater sense.

2. If you eat it in the late pregnancy, you will have a smart and lively baby.

In the late pregnancy, if you eat less dark chocolate properly, the baby born will be more cheerful and lively than the one whose mother has never eaten dark chocolate.

3. Keep a cheerful mood and have a sense of satisfaction.

The efficacy difference between dark chocolate and traditional Chinese medicine plants

Dark chocolate can resist depression, make people feel satisfied, and can also resist appetite.

four

potato

Potatoes are rich in folic acid and vitamin A, which have anti-cancer and immunity promoting effects.

The efficacy of potatoes

1. and nourishing the stomach, strengthening the spleen and promoting diuresis: potatoes contain a small amount of solanine, which can relieve stomach cramps and have a certain therapeutic effect on stomach pain.

2. laxative: potatoes contain a lot of dietary fiber, which can relax the bowels and help the body's metabolism, which is good for preventing constipation and preventing intestinal diseases.

3. Reducing blood sugar and lipid, beauty beauty: Mucin in potatoes is beneficial to prevent cardiovascular and systemic fat deposition and prevent the occurrence of atherosclerosis.

4. Potato is an alkaline vegetable, which is beneficial to the acid-base balance in the body and has certain beauty and anti-aging effects.

5. diuresis and detumescence: the potassium contained in potatoes can replace the sodium in the body, and at the same time can excrete the sodium, which is beneficial to patients with hypertension and nephritis edema.

five

Salmon (salmon)

It is the main source of N-3 polyunsaturated fatty acids, which can reduce the risk of depression, heart disease and cancer. Nicotinic acid rich in salmon

May prevent senile dementia and memory loss.

Efficacy of salmon

1. prolong life

As many people know, the oldest man in the world is in Iceland, while the oldest woman in the world is in Japan. There seems to be no connection between the two, but after investigation and research, it is found that salmon is indispensable in the diet of Iceland and Japan. It can be seen that eating salmon regularly has the effect of prolonging life. In addition to the famous longevity countries and regions such as Iceland and Japan, there are also famous longevity regions such as Hong Kong and the Mediterranean, and their similarities are eating fish and seafood every day.

Although seafood has the effect of prolonging life, we should pay special attention when eating it, that is, try not to eat too much. Especially for some people who are allergic to seafood, they need to be careful to avoid discomfort.

Step 2 wrinkle and beauty

After the latest research, it is found that all fish foods have the effect of wrinkle removal and beauty care, among which deep-sea fish foods have the most beauty care effect. For example, salmon can not only remove wrinkles, maintain beauty and prevent diseases, but also reduce blood pressure and protect the heart, joints and islets. Eating more deep-sea fish such as salmon in daily life can help us effectively stabilize blood sugar and mood, increase IQ and prolong life.

3. Promote brain development

For the nutritional value of salmon, we can study and inspect it from ancient times. Scientists believe that human beings come from the ocean, and the chemical elements of the human body are close to seawater. The protein contained in fish is closest to human protein, while fish oil is closest to human brain fat. Our ancestors lived near the water, and they usually ate crustaceans and fish. In the process of eating these foods, they consumed a lot of essential fatty acids and concentrated them, which formed the main part of the brain at this time.

Therefore, in other words, the nutrition of fish has promoted the evolution of human beings. For modern people, eating fish often in life can effectively promote brain development and help us improve our memory and thinking ability.

Step 4 reduce wrinkles

What are the nutritional values of salmon? Many people don't know that eating salmon regularly can reduce wrinkles, so for some female friends who are particularly concerned about wrinkles, salmon is a magic weapon to eliminate and prevent wrinkles. But there is a premise, that is, you need to quit sugar, and you should pay special attention to controlling refined starch, and pay more attention to supplementing vitamins and minerals in your daily life.

That is to say, we should follow the "sugar-free, low-carbon, nutritional supplement" nutritional food therapy, so as to avoid wrinkles caused by saccharification of collagen. Female friends must remember that sugar produces wrinkles and fish eliminates wrinkles.

Step 5 reduce inflammation

Salmon contains a lot of omega-3 fatty acids, which can reduce inflammation and promote tissue recovery. Besides salmon, omega-3 fatty acids also exist in fish foods such as sardines and herring. But at the same time, we should pay special attention to it, because fish is hair, so it should be forbidden to eat when the skin is damaged, so as not to aggravate the skin allergic reaction.

Eat more in normal times, especially in summer, which can reduce the inflammatory reaction after sunburn. In addition, it also has the function of sun protection, so women who love beauty should eat more fish food such as salmon in summer.

six

walnut

Walnuts are also rich in N-3 polyunsaturated fatty acids.

Efficacy and function of walnut

1. Breaking blood and removing blood stasis

It can be used for treating amenorrhea due to blood stasis, abdominal pain due to blood stasis, blood storage madness, traumatic injury and blood stasis.

2. Moisturize and smooth intestines

It is difficult to solve the constipation caused by intestinal dryness. This product can relieve bitterness and disperse blood stasis, enter the liver meridian and divide blood, which has strong functions of promoting blood circulation, regulating menstruation, removing blood stasis and promoting new life, and is suitable for patients with severe blood stasis. In addition, it has the functions of moistening intestine and relieving cough.

3. tonify deficiency and strengthen body, and provide nutrition

Animal experiments show that the mixed fat diet containing walnut oil can increase body weight and serum albumin, but the level of blood cholesterol increases slowly, so walnut is a rare tonic of high-fat substances.

4. Anti-inflammatory, sterilization and skin care

Peach kernel has direct antibacterial and anti-inflammatory effects. According to clinical reports, the walnut tar zinc oxide paste made by mashing walnut kernels can treat dermatitis and eczema with an effective rate of 100%. Walnut kernel is rich in oil, which is beneficial to moisturize skin and maintain human vitality.

Nutritional value and edible efficacy of walnuts.

5. Anti-cancer

Experiments show that the effective components of walnut have inhibitory effect on S37 tumor in mice. Walnut technology has a certain inhibitory effect on many tumors, such as esophageal cancer, gastric cancer, nasopharyngeal cancer, lung cancer, thyroid cancer, lymphosarcoma and so on. In addition, walnuts also have analgesic, white blood cell promotion and liver protection effects on cancer patients.

Step 6 replenish the brain

A new study by Oxford University found that children often eat fish and nuts and get good grades. The higher the level of omega-3 fatty acids (especially DHA) in children's blood, the better their reading ability and memory, and the lower the probability of behavioral problems.

7. Reduce the risk of depression

Walnuts are rich in omega-3 fatty acids, which can reduce the risk of depression, attention deficit hyperactivity disorder (ADHD), cancer and Alzheimer's disease.

seven

avocado

Avocado, also known as avocado, avocado, cool pear and cream fruit, has the reputation of "forest butter". Because of its high oil content, tropical Americans eat it as food. Therefore, avocado is a kind of health-care fruit that combines fruit, grain and oil, and has become an eye-catching emerging fruit in the tropics and subtropics, which is regarded as a treasure in many countries.

Guinness World Records even rated avocado as the most nutritious fruit.

Avocados contain a lot of healthy plant fat, which can lower cholesterol. Folic acid can reduce the risk of heart disease.

Main effects of avocado

1, anti-oxidation and anti-aging

It is rich in glyceric acid, protein and vitamins. It is moist but not greasy. It is a natural antioxidant. It can not only soften and moisturize the skin, but also narrow pores. The skin surface can form a milky isolation layer, which can effectively resist sunlight and prevent sunburn. Avocado oil extracted from avocado kernel is rich in nutrition, vitamin E, magnesium, linoleic acid and essential fatty acids, which is helpful to strengthen cell membrane and delay the aging of epidermal cells.

2, breast enhancement

Avocado is rich in unsaturated fatty acids, which can increase the elasticity of chest tissue; Vitamin A can promote female hormone secretion, vitamin C can prevent breast deformation, and vitamin E can help breast development.

3. Protect the liver

It has been found that avocado contains effective chemical components that may protect the liver. This discovery will help people to invent new drugs to treat liver diseases.

4. Beauty

Avocado pulp has good affinity with human skin, is easily absorbed by skin, has strong absorption to ultraviolet rays, and is rich in vitamin E and carotene, so it has good skin care, sun protection and health care functions.

5. Relieve diabetes

The sugar content of avocado pulp is extremely low, which is 1/5 of that of banana. It is a rare high-fat and low-sugar food for diabetics. However, soaking the peel in water can relieve diabetes.

6, protect the health of the uterus

Because avocado looks like uterus, it can protect the health of women's uterus and cervix. If a woman eats an avocado every week, she can balance estrogen, lose excess weight during childbirth and prevent cervical cancer.

eight

garlic

Garlic has a strong bactericidal function, which can inhibit the growth of many kinds of germs. Its allicin has anti-inflammatory effect.

Swelling can also reduce cholesterol and blood pressure levels.

The efficacy of garlic

1, antibacterial and anti-inflammatory

Garlic is a natural broad-spectrum antibiotic in plants. Garlic contains about 2% allicin, and its bactericidal ability is110 of penicillin. It has obvious inhibition and killing effects on many pathogenic bacteria such as staphylococcus, meningitis, pneumonia, streptococcus, diphtheria, dysentery, typhoid, paratyphoid, mycobacterium tuberculosis and Vibrio cholerae. It can also kill more pathogenic fungi and hookworms, pinworms and trichomonads. Eating garlic raw is an effective way to prevent influenza and intestinal infections. However, it should be noted that allicin is easily destroyed at high temperature and loses its bactericidal effect.

2. Anti-cancer

Sulfur-containing compounds in garlic mainly act on the "start-up stage" of tumorigenesis, and prevent normal cells from transforming into cancer cells by enhancing detoxification function, interfering with the activation of carcinogens, preventing cancer formation, enhancing immune function, blocking lipid peroxidation formation and resisting mutation. The trace element selenium contained in garlic can kill cancer cells and reduce the incidence of cancer.

3, anti-platelet aggregation

Garlic essential oil can inhibit platelet aggregation, and its mechanism is to change the physical and chemical properties of platelet membrane, thus affecting the function of platelet collection and release, inhibiting the fibrous protein receptor on platelet membrane, inhibiting the combination of platelet and fibrinogen, affecting the sulfur group on platelet membrane and changing platelet function.

4. Reduce blood fat

According to epidemiological investigation, it is found that the mortality rate of cardiovascular diseases in areas where each person eats 20 grams of garlic per day is significantly lower than that in areas where there is no habit of eating raw garlic. The researchers tested 50 people in Laoshan County and asked them to eat 50 grams of raw garlic every day. After 6 days, the contents of serum total cholesterol, triglyceride and l3 lipoprotein were significantly lower than before the experiment. Regular consumption of raw garlic also has antihypertensive effect.

5, lowering blood sugar

Experiments show that raw garlic can improve the glucose tolerance of normal people, promote insulin secretion and increase the utilization of glucose by tissues and cells, thus reducing blood sugar.

6, can make the blood thinner

Smoking and drinking will make the blood thick. If you eat some garlic at the same time, it will dilute the blood in a balanced way. But also has antioxidant properties similar to those of vitamin e and vitamin C.

7. Reduce high blood pressure

Blood pressure patients eat a few cloves of garlic soaked in vinegar every morning and drink two tablespoons of vinegar juice. Eating for half a month will have obvious effects on patients with hypertension.

8. Reduce cholesterol

If garlic and egg yolk can inhibit the aging of blood vessels and skin, lecithin contained in egg yolk can remove cholesterol adhered to the blood vessel wall and play a role in lowering cholesterol. In addition, egg yolk is also rich in vitamin E, which can inhibit active acid and slow down the aging of blood vessels and skin; And garlic can promote blood circulation. This combination can not only have a better anti-aging effect, but also have a good effect on the treatment and even beauty of chills. For those who don't like the pungent smell of garlic, fried eggs with garlic are a good choice. It is mixed with egg yolk in mashed garlic, and then slowly fried with slow fire, which has neither pungent taste nor strong irritation to the stomach.

9, eliminate fatigue, restore physical strength

Garlic with pork is a good way to eat. Pork is one of the most abundant foods with vitamin B/kloc-0. The combination of vitamin B 1 and allicin contained in garlic can eliminate fatigue and restore physical strength.

10, make the blood flow.

Eating garlic with herring can make blood smooth, and garlic can promote the digestion of protein in fish. Pomfret, saury and herring are rich in unsaturated fatty acids, which have obvious effects on lowering cholesterol, coagulating platelets and dissolving thrombi. Eating them together with garlic is more conducive to smooth blood flow.

Warm reminder: garlic should be eaten raw. Edible garlic is best mashed into mud, not cut into pieces with a knife. And first put10 ~15 minutes, let alliin and alliinase combine in the air to produce allicin before eating.

At the same time, we should also pay attention to the amount of garlic, not the more you eat, the better. Eating too much garlic will affect the absorption of vitamin B. Eating a lot of garlic will also stimulate the eyes and easily cause blepharitis and conjunctivitis. Besides, garlic should not be eaten on an empty stomach. Patients with gastric ulcer and those suffering from headache, cough and toothache should not eat garlic. Just 1 time every day or 1 time every other day, and take 2 ~ 3 capsules each time.

nine

spinach

Lutein and zeaxanthin, which are rich in spinach, are antioxidants that enhance immunity and are beneficial to eye health.

Efficacy and function of spinach

1. promoting bowel movement and defecation to prevent and treat hemorrhoids.

Spinach contains a lot of plant crude fiber, which can promote intestinal peristalsis, facilitate defecation, promote pancreatic secretion and help digestion. Can be used for treating hemorrhoid, chronic pancreatitis, constipation, anal fissure, etc.

2. Promote growth and development and enhance disease resistance.

Carotene contained in spinach can be converted into vitamin A in human body, which can maintain normal vision and the health of epithelial cells, increase the ability to prevent infectious diseases and promote the growth and development of children.

3. Ensure nutrition and improve health.

Spinach is rich in carotene, vitamin C, calcium, phosphorus, and a certain amount of iron, vitamin E, rutaecarpine, coenzyme Q 10 and other beneficial components, which can supply a variety of nutrients to human body. It contains iron, which has a good auxiliary treatment effect on iron deficiency anemia.

4. Promote human metabolism and delay aging.

Spinach contains fluorine-phloroglucinol, 6- hydroxymethyl butterfly diketone and trace elements, which can promote human metabolism and improve health. Eating a lot of spinach can reduce the risk of stroke.

5. Clean skin and resist aging.

Spinach extract has the effect of promoting the proliferation of cultured cells, resisting aging and enhancing youthful vitality. China folks mash spinach to get juice, wash their faces several times a week, and use it continuously for a period of time, which can clean skin pores, reduce wrinkles and pigmentation spots, and keep skin smooth.

6. replenish blood.

The protein quality of spinach is higher than that of other vegetables, and it contains quite a lot of chlorophyll, especially vitamin K, which is the highest in leafy vegetables (mostly in roots), and can be used for the adjuvant treatment of epistaxis and intestinal bleeding. The principle of spinach enriching blood is related to its rich carotenoids and ascorbic acid, both of which play an important role in health and enriching blood.

10

beans

beans

Eating beans (including peas and lentils) can reduce the risk of heart disease and breast cancer.

The efficacy of beans

1, rich in vitamins, make you thin and beautiful.

Vitamin B2 in soybean helps to maintain the health of skin and hair, and vitamin E promotes metabolism, which can keep you hydrated!

2, it has a cleansing effect, making the intestines smooth.

Soybean glycoconjugates make the intestinal wall surface smooth and defecate smoothly. In addition, soybean oligosaccharides will be sent directly to the large intestine without being absorbed by the stomach, helping Bifidobacterium to activate the intestine.

3, lower cholesterol and make blood clear.

Soybean milk contains soybean protein and soybean egg phosphorus, which can reduce and excrete cholesterol, so it can make blood clear and maintain a good metabolic state.

4, with high fever effect, can raise body temperature.

Poor blood circulation and muscle deficiency will cause hypothermia and low metabolism. Protein contained in soybean milk is a nutrient with high heat effect and warm body.