Eating more fish can enhance people's immune function and improve their ability to prevent and treat diseases.
It is recommended to eat sardines, which are rich in fatty acids and help prevent dementia. After the age of 30, women's daily fat intake should not exceed 30% of total calories, nor should it be lower than 15%.
The omega-3 fatty acids contained in sardines can help prevent depression and dementia caused by free radical destruction, and will not make you fat.
At the same time, due to environmental pollution, feed addition and other factors, the mercury content or other pollutants in artificially raised fish and most wild fish are relatively high.
Moreover, the content of mercury is generally proportional to the size of the fish, so small sardines are safer to eat. If cooking is too much trouble, you can try canned sardines. They are simple to eat and delicious.
Second, eat more nuts.
Walnuts, in particular, are more helpful to prevent heart disease than other nuts, and also contain unique antioxidants. But the calories of walnuts are very high, and the 1/4 measuring cup will reach 164 calories. Remember not to be too greedy when eating.
Third, eat more fruits.
If possible, eat more blueberries, which can help prevent Alzheimer's disease and make you more focused.
The blue-purple color of blueberry just implies that its antioxidant capacity is extraordinary.
A recent animal study shows that blueberries can help people avoid brain damage that leads to Alzheimer's disease.
If you can't see blueberries in ordinary markets or supermarkets, you can buy blueberry granular yogurt instead.
Fourth, eat more vegetables.
Broccoli is a must. It is an indispensable ingredient for delaying aging.
Because broccoli contains a lot of antioxidants, vitamin A and vitamin C, it is also a good source of calcium (calcium food) in vegetables.
Fifth, eat more coarse grains.
Rye bread would be a good choice. It helps to prevent diabetes and reduce the risk of breast cancer.
Almost all grains are beneficial to digestion, and rye is especially helpful to prevent type II diabetes.
Moreover, rye is rich in phytoestrogens and phenols, which helps to reduce the risk of breast cancer.
However, the main ingredient of real rye bread should be pure rye. If you just look at the color, you probably won't buy rye bread.