Best fruits: papaya, strawberry, orange, citrus, kiwi, mango, apricot, persimmon and watermelon. Best vegetable: Sweet potato is rich in vitamins, and it is also an anti-cancer expert, ranking first among all vegetables. Followed by asparagus, cabbage, cauliflower, celery, eggplant, beet, carrot, shepherd's purse, kohlrabi, Flammulina velutipes, Xuehong and Chinese cabbage. Best meat: Goose and duck meat is close to olive oil in chemical structure, which is good for the heart. Chicken is called "the best source of protein". The best brain-protecting food: spinach, leeks, pumpkins, onions, broccoli, peppers, peas, tomatoes, carrots, small vegetables, garlic sprouts, celery and other vegetables, walnuts, peanuts, pistachios, cashews, pine nuts, almonds, soybeans and other shelled foods, as well as brown rice, pig liver and so on. Best soup: Chicken soup is the best, especially hen soup, which has the function of preventing and treating colds and bronchitis, and is especially suitable for drinking in winter and spring. The best edible oil: corn oil, rice bran oil, sesame oil, etc. They are all very good. The bean food (including soybean milk and soybean milk) mixed with vegetable oil and animal oil in the ratio of 1∶0.5 has a better eating effect: it is rich in high-quality protein (30% ~ 45%) and contains more unsaturated fatty acids, calcium and vitamin B, so it is called "plant meat". The health benefits of these foods include lowering serum total cholesterol, lowering low density lipoprotein, promoting normal cardiovascular function, preventing and treating osteoporosis, and blocking and inhibiting the growth of cancer cells. However, the intake of a large number of beans is prone to flatulence, and people with indigestion should eat it intermittently. 2. Cruciferae vegetables: including cauliflower, broccoli, cabbage, kale, etc. Its outstanding advantage is that it contains more vitamin C and carotene. For example, the content of vitamin C in broccoli is 50 ~ 60 mg/ 100 g, and the content of carotene is also very high, reaching 72 10? Zi g/ 100g is the most common vegetable. In addition, cruciferous vegetables are also rich in alkaline elements (calcium, potassium, sodium, iron and so on. ), an alkaline food, plays an important role in maintaining acid-base balance in the body. They also contain a lot of dietary fiber, which helps to prevent constipation. Recently, it has been found that these vegetables can also prevent lung cancer, breast cancer, esophageal cancer, liver cancer, small intestine cancer, colon cancer, bladder cancer and other parts of the cancer. 3. Milk: rich in high-quality protein and minerals, it is the best source of natural calcium with high digestion and absorption rate. Generally speaking, if the elderly can guarantee 250g milk every day, it will be beneficial to balance nutrition, delay the rate of bone loss and prevent osteoporosis. The nutritional composition of yogurt is similar to that of fresh milk, but it can increase the acidity in the stomach, increase the activity of pepsin, inhibit the growth of intestinal Escherichia coli and promote digestion. 4. Marine fish: Fish, especially marine fish, are high in protein, easy to digest and absorb, and have good health care functions. Especially beneficial to the elderly, unsaturated fatty acids in fish fat account for more than 80%, which has obvious health care function, mainly conducive to reducing platelet aggregation and preventing atherosclerosis and thrombosis; In addition, there are many kinds of calcium, sodium, chlorine, potassium and magnesium in marine fish, which can promote the normal metabolism of human body. 5. Mushrooms: Mushrooms represented by auricularia auricula are delicious and have high nutritional value. Auricularia auricula and Lentinus edodes not only contain more amino acids, sterols and sodium glutamate, but also contain a lot of minerals and B vitamins. Recent studies have found that Auricularia auricula has the effects of anti-platelet aggregation, reducing coagulation and thrombosis, and is helpful to prevent and treat arteriosclerosis. In addition, it also has antibacterial, anti-inflammatory, liver protection, blood lipid lowering and blood sugar lowering effects. It also has a certain inhibitory effect on cancer cells. 6. Tomato: In addition to rich vitamins, alkaline elements, cellulose and pectin, it also contains lycopene, which is higher after heating. Lycopene is a strong antioxidant, and its inhibitory effect on lipid peroxidation is stronger than vitamin E, which is helpful to improve age-related macular degeneration and reduce the incidence of cancer. 7. Carrots: Carrots contain carotene10.35 mg per 100g, and the content at the top is higher than that at the bottom, and the periphery is higher than that at the pith. Carrots with small meat thickness and core contain more carotene. Traditional Chinese medicine believes that carrots are sweet in taste and flat in nature, and have the effects of invigorating the middle and lower qi, harmonizing the stomach and regulating the five internal organs. Eight, green tea: Tea polyphenols in green tea have a good health care function. In vivo, tea polyphenols have a strong role in scavenging free radicals and inhibiting oxidase, thus helping to prevent cardiovascular diseases, cancer, inhibit viruses, antibacterial toxins, and lose weight. Buckwheat: High in carbohydrate and protein, but low in fat (only 2.5%). Buckwheat is rich in linoleic acid, citric acid and dietary fiber, which has a good preventive and therapeutic effect on hypertension and cardiovascular diseases. X. Poultry eggs: eggs, duck eggs, etc. It contains almost all essential nutrients except vitamin C. The composition and proportion of amino acids in eggs are appropriate, and the contents of lysine and methionine are rich, which belongs to complete protein. In addition to suffering from hyperlipidemia, the general elderly do not have to refuse to eat egg yolk. Because there are many vitamins A, B and D in egg yolk, it is no problem to eat them in moderation.