According to the research of USDA, blueberry is the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins, and antioxidants can neutralize free radicals. This free radical can cause chronic diseases, such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infection.

2. Dairy products

Dairy products are not only good foods that provide calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. American nutrition instructions suggest that you should eat 3 servings of low-fat dairy products every day, and also suggest doing weight-bearing activities training every day to strengthen your bones.

3. Lipid fish

Fish contains a lot of Omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight diseases, help reduce the amount of fat in the blood, and also prevent blood coagulation related to heart disease.

4. Vegetable food

Among the anti-disease foods, vegetables are also the best. These vegetables include spinach, kale, Chinese cabbage and lettuce. They all contain a lot of vitamins, mineral elements, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals and antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the possibility of developing type 2 diabetes.

5. Whole grains

Whole grains include those nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements that are beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content in it makes you feel not hungry in the time between meals, and it can also promote your digestion.

Eat at least three servings of whole grains every day: whole wheat; Barley; Rye; Millet; Chenopodium album; Brown rice; Wild rice and whole wheat pasta, bread, bread and cereals. According to the American Dietetic Association, the recommended daily intake of fiber is 21-38g. Of course, the specific intake depends on your gender and age.

6. Sweet potato

I believe that there are very few people who have never eaten sweet potatoes, because sweet potatoes were sold in the streets and alleys when we were young, and the nutritional value of sweet potatoes is very rich. In fact, it is a good choice to add sweet potatoes to our diet. This kind of food is very sweet in the innermost part, and it is rich in antioxidants, carotene and other elements, which is very helpful for our human body to improve its surface strength.

The natural sweetness of sweet potato makes the baked sweet potato still so delicious without adding any seasoning.

7. tomatoes

Red tomatoes are full of fragrance and lycopene, an antioxidant that can help prevent some cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium, and phytochemicals. It's good to eat some tomatoes at every meal. Eat it raw, cooked, sliced, etc. You can use it as a snack. Combine spinach with cheese and tomatoes to make a delicious dish.

8. Beans

This kind of food is very nutritious, and they all contain a lot of phytochemicals; Fat-free, high quality protein; Folic acid; Fiber; Iron; Magnesium and a small amount of calcium. Beans get good food from protein, and they are also the best choice for low-calorie vegetarians.

Eat some beans regularly and make a good diet plan to help you reduce the possibility of some cancers, lower the levels of cholesterol and triglycerides in the blood and stabilize blood sugar. From beans, you generally don't get a lot of calories, so beans can play a great role in helping you control your weight.

9. Nuts

We all know that nuts contain a lot of fat. But nuts are a very healthy food. Nuts are also a good choice to get a lot of protein, fiber, selenium, vitamin E and vitamin A.

A small amount of nuts can increase energy and overcome hunger, which can help dieters eat normally. Of course, nuts contain a lot of calories, and you can't help eating too many nuts when you are not careful.

10, eggs

The results show that saturated fat (which is very low in eggs) plays a greater role than cholesterol in raising our blood.