In the 21st century, human life expectancy is getting longer and longer, not only due to the advancement of medicine, but also because people attach great importance to health preservation. "Eating well, living well, and having a cheerful mind" will naturally help you feel comfortable physically and mentally and live a long life. Therefore, people's requirements for food have long gone beyond simply meeting physiological needs, and also pay attention to nutrition. Today, the topic of course is the most nutritious food.

In 2002, the US "Times" magazine introduced the top ten most nutritious foods, which are tomatoes, spinach, hard-shell nuts, broccoli, oats, salmon, garlic, blue strawberries, green tea and red wine. (In no particular order).

A survey published by the World Health Organization last year pointed out that the Japanese are the longest-lived group in Asia. This honor is certainly due to the Japanese's advocating a low-fat diet, eating more salmon and drinking more green tea. The fat in salmon is omega-3 fatty acids, which are beneficial. The polyphenols in green tea are phytochemicals. Both are equally beneficial to the body and help prevent cancer and heart disease.

Oats are rich in soluble fiber, which can effectively lower blood cholesterol and reduce the chance of arteriosclerosis. Spinach and broccoli are both dark green vegetables that provide folic acid to help the normal growth of red blood cells. It also contains antioxidants, which have a protective effect and can reduce the chance of contracting diseases. In addition, tomatoes contain carotene (including beta-carotene and lycopene), which also exert anti-cancer effects and maintain good health.

Speaking of the advantages of hard-shelled nuts, of course they are the unsaturated fatty acids in them. This fatty acid is similar to omega-3 fatty acids and helps reduce total cholesterol and low-density lipoprotein cholesterol. In addition, drinking a small amount of red wine can help reduce the chance of heart disease. Finally, garlic contains the phytochemical Allylic Sulfides, which is very helpful in maintaining good health.

The above foods have their own characteristics and are certainly worthy of being selected as the top ten most nutritious foods. However, after combining the above arguments, we can summarize four basic principles of food’s impact on health.

Antioxidant theory scientists believe that there are two huge forces working together in the human body: one is a destructive oxidant. The large amount of oxides produced from the environment can destroy cells and cell membranes. Oxidation of the plasma membrane not only causes damage to the body, but is also a prelude to cancer; another force is the protective antioxidant, which exerts a powerful antioxidant effect to prevent and compensate for the damage caused by oxygen free radicals , prevent aging and extend human lifespan.

Antioxidants include the familiar vitamins C and E and the trace element selenium. Food, especially plant-based fruits, vegetables and cereals, contains a variety of rich antioxidants to meet the needs of the human body.

In addition to the effectiveness of phytochemicals, scientists have begun to study some elements called phytochemicals many years ago. These phytochemicals are found in natural foods and can prevent the occurrence of cancer and heart disease. Well-known phytochemicals include beta-carotene, flavonoids/flavonoids, indigo matrix, isoflavones, lycopene, tea polyphenols, and allicin. Different plants contain different amounts of phytochemicals, which produce different effects in the human body. Broccoli contains indigo matrix that activates the enzyme system, which helps prevent DNA damage in the nucleus and shrinks tumor cells. As for allicin in garlic and foreign food, it can enhance immunity and increase the secretion of enzymes to remove carcinogens.

Regarding the principle of reducing fat, lipids play an extremely important role in the human body. They can inhibit certain diseases, such as preventing and controlling coronary heart disease. This role is mainly through the subtle effects of various fat molecules. . The familiar ones are Omega 3 fatty acids, which can reduce low-density lipoprotein cholesterol (commonly known as bad cholesterol) and reduce the incidence of coronary heart disease for those suffering from high blood cholesterol and triglycerides. And fish fat can also help improve high blood pressure. Another kind of beneficial fat is omega-6 fatty acids, which are found in corn oil, soybean oil, and sunflower seeds. By increasing the activity of bad cholesterol receptors, they can effectively remove bad cholesterol from the circulation system. However, studies have pointed out that too much omega-6 fatty acids, that is, more than 10% of total calories, can also reduce high-density lipoprotein cholesterol.

Dietary fiber With the emergence of refined foods, humans consume less fiber from food. Dietary fiber is divided into soluble and insoluble types. The former helps reduce the rise in blood cholesterol, while the latter stimulates the peristalsis of the large intestine and removes waste.

It can be seen that nutritious foods have the advantages of antioxidants, phytochemicals, omega fatty acids, or fiber. As long as you follow this path, you can naturally discover alternative nutritious foods besides the top ten most nutritious foods:

1. Red rice Chinese people have been using rice as their staple food for generations. Generally speaking, red rice is more nutritious than white rice because it retains the fiber in the rice husk.

2. Orange Among many fruit categories, acidic fruits contain more vitamin C. Today’s nutrition science has unanimously recommended vitamin C as one of the antioxidants:

a. Prevent free radicals from damaging cells and reduce aging; b. Prevent the conversion of preservatives sodium nitrate and sodium nitrite into carcinogens nitrosamines. It has a great protective effect on people suffering from cancer, especially gastric cancer and esophageal cancer; c. Inhibits the oxidation of bad cholesterol and protects good cholesterol, and maintains blood vessel and heart health.

3. Carrots Carrots are rich in phytochemical beta-carotene, which can scavenge free radicals, prevent cell surface oxidation and mutation, and play an anti-cancer effect.

4. Soybeans Soybeans are cheap and high-quality. The isoflavones they contain can produce similar effects to estrogen hormones, lower blood cholesterol, protect the heart, and prevent breast cancer, prostate cancer and osteoporosis.

5. Fungi As we all know, fungi are rich in dietary fiber, which can improve color immunity and help fight cancer. They are a recommended food.

In general, there are thousands of kinds of food in the world, each of which provides different nutrients and meets different needs, so they all have their own value. Especially in medicine, the knowledge of diet and nutrition is changing with each passing day, and new fields are constantly being sought. Nutritious foods are certainly recommended, but other options are also available. Looking far ahead, there are more than ten kinds of nutritious food?

Seven nutrients that are crucial for men

Men need more of almost all major nutrients than women. The 7 vitamins and minerals introduced below are particularly important for men.

Vitamin A (VITAMINA)

Research has found that vitamin A has immune-boosting and anti-cancer effects. And it is very beneficial to protect eyesight. A man's normal daily intake of vitamin A is 1,000 milligrams, and half a bowl of steamed carrots has four times the vitamin A content. Other foods rich in vitamin A include liver, dairy products, fish, tomatoes, apricots and melons. Experts do not recommend supplementing with vitamin A.

Vitamin B6 (VITAMINB6)

This indispensable nutrient for the human body has a good effect on enhancing immunity. Studies show it may also protect against skin and bladder cancer. Vitamin B6 protects the kidneys from stone disease (kidney stones are twice as common in men as in women). It also has a therapeutic effect on insomnia. You only need 2 milligrams of vitamin B6 per day, which is about the same amount as 2 large bananas. Men who are active consume more vitamin B6, so they should supplement with a few more milligrams. Other foods rich in vitamin B6 include chicken, fish, liver, potatoes and sunflower seeds. Experts advocate that the daily intake should not exceed 5O mg.

Vitamin C (VITAMINC)

Vitamin C enhances immunity, prevents cancer, reduces heart disease and stroke, is good for gums and teeth, prevents cataracts, and accelerates wound healing. , relieves asthma, and is also effective in treating infertility. An adequate supply of vitamin C can delay aging. Cauliflower, melon, green peppers, and grapefruit are all good sources of vitamin C. It is now well known that vitamin C can prevent and treat colds.

Vitamin E (VITAMINE)

Research shows that vitamin E can lower cholesterol, prevent platelets from gathering in arteries, improve immunity, remove impurities from the body, and prevent cataracts. Foods rich in vitamin E include almonds, peanuts and pecans. It's difficult to get enough vitamin E from your daily diet alone. Fortunately, taking vitamin E pills is relatively safe.

Fiber (FIBER)

A diet high in fiber content reduces the incidence of colon cancer (colon cancer ranks third among the most common cancers in men) and can also control diabetes. A person's glycemic index can even help you lose weight.

Our ideal daily intake is 18 to 35 grams. Foods containing more fiber include whole wheat bread, oatmeal, black rice, strawberries, pears and various edible stem vegetables. Such as cauliflower and carrots.

Magnesium (MAGNESIUM)

Studies have shown that normal magnesium intake can reduce heart disease and lower blood pressure. Magnesium also enhances fertility by increasing the motility of sperm in semen. You can get two-thirds of your daily magnesium needs from a breakfast of two bowls of cereal with skim milk and a banana.

Baked sweet potatoes, beans, nuts, oatmeal cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium.

Zinc (ZINC)

Only enough zinc in the human body can ensure strong sexual desire, healthy sexual function and reproductive ability. Doctors use zinc to treat impotence. Zinc also has obvious effects on accelerating the healing of human wounds and resisting diseases. The "American Nutritional Standards Recommendation Table" states that men's normal daily zinc requirement is 15 mg, but the actual intake is often only 2/3. If you exercise a lot, you will be more deficient in zinc, because men lose more zinc than women when they sweat. A piece of lean beef weighing 110 grams can provide half of the daily requirement. Other zinc-rich foods include turkey, seafood, cereals and beans.

Eat fruits in moderation

How much fruit is appropriate to eat every day? The Chinese Nutrition Society recommends in the "Dietary Guidelines for Chinese Residents" that citizens should consume 400 to 500 grams of vegetables and 100 to 200 grams of fruits per day. In layman's terms, this standard means eating 2 units of fruit every day (1 cup of juice or 1 medium-sized fruit is equivalent to 1 unit).

Different fruits contain different nutrients. Therefore, the selection of fruit varieties should be as diverse as possible. If financial conditions permit, it is recommended to eat two different fruits every day, divided into multiple intakes.

Recently, scientists have found that eating fruit multiple times a day can prevent cancer. For this reason, some countries have launched an "eat fruit five times a day" campaign.

Eat fruits at the right time

Many citizens are accustomed to eating fruits after meals. However, recent studies have found that eating fruits after meals is unscientific for four reasons:

●Fruits are easily blocked in the stomach together with food, causing flatulence, constipation, etc., and affecting digestive function. adverse effects.

●Fruits contain a lot of sugars, such as glucose, fructose, sucrose, starch, etc. Eating fruits immediately after a meal will increase the burden on the gastrointestinal tract and pancreas. In particular, some fruits contain high amounts of starch and are difficult to digest. .

●Fruits are rich in cellulose, hemicellulose, pectin, etc., and have strong water absorption. Expansion after absorbing water will increase the feeling of fullness. When there is too much cellulose, it will also affect vitamins. , absorption of trace elements.

●For people who need to lose weight, if they eat a lot of fruits after meals, excess energy will lead to obesity.

The world's top ten junk foods announced by the World Health Organization (WHO)

The world's top ten junk foods are the main culprits of our obesity and a major factor in causing health problems. For the sake of health and Please stay away from junk food if you are in good shape.

1. Fried foods

1. The main culprit of cardiovascular disease (fried starch)

2. Contains carcinogens

3. Destroy vitamins and denature proteins

2. Pickled foods

1. Cause high blood pressure, overburden the kidneys, and lead to nasopharyngeal cancer

2. Affect the mucosal system (harmful to the gastrointestinal tract)

3. Easy to get ulcers and inflammation

3. Processed meat foods (dried meat, floss, sausages, etc.)

1. Contains one of the three major carcinogens: nitrite (preservative and color development)

2. Contains a large amount of preservatives (increases the burden on the liver)

IV. , biscuit foods (excluding low-temperature baking and whole-wheat biscuits)

1. Excessive food flavors and pigments (causing burden on liver function)

2. Severe damage to vitamins< /p>

3. Excessive calories and low nutritional content

5. Soda and cola foods

1. Containing phosphoric acid and carbonic acid, which will take away a large amount of calcium from the body< /p>

2. The sugar content is too high, making you feel full after drinking, which affects the meal

6. Convenience foods (mainly instant noodles and puffed foods)

1. Too much salt, containing preservatives and flavors (damaging the liver)

2. Only calories, no nutrition

7. Canned foods (including fish, meat and fruits) < /p>

1. Destroy vitamins and denature proteins

2. Excessive calories and low nutritional content

8. Plum candied foods (preserved fruits)

1. Contains one of the three major carcinogens: nitrite (preservative and color development)

2. Too much salt, containing preservatives and flavors (liver damage)

9. Frozen desserts (ice cream, popsicles and various ice creams)

1. Containing cream can easily cause obesity

2. Excessive sugar content affects meals< /p>

10. Barbeque foods

1. Contains a large amount of "triphenyltetrapropyltetrapropylpyrrolidone" (the first of the three major carcinogens)

2. 1 grilled chicken leg =Toxicity of 60 cigarettes

3. Cause protein carbonization and denaturation (increasing the burden on the kidneys and liver)

Limited to space, let’s stop here. In fact, this question is too broad and cannot be answered thoroughly. .