What food has the most nutritional value? If our body lacks nutrition, we usually think of what to eat to supplement it. But do you know how many foods have high nutritional value? Next, I will share with you what food has the most nutritional value.

What food has the most nutritional value 1 10, lemon?

In the life of ordinary people in China, the frequency of lemon use is not as high as that in western countries. In fact, lemon can not only make tea, but also be a good helper at the table. Lemon juice is crisp and fragrant. Because of its sour taste, it is a good appetizer. Moreover, lemon is slightly cold and rich in vitamins, organic acids, flavonoids, pectin and other ingredients. It has the effects of clearing away heat, relieving summer heat, promoting fluid production to quench thirst, invigorating spleen and regulating stomach, and is very suitable for eating in summer.

Adding a little lemon juice when cooking can also help digestion and absorption. Not only that, citric acid juice also has a strong bactericidal effect, which is very beneficial to food hygiene. People with high blood pressure can drink lemonade, which helps to lower blood pressure. Because it is rich in vitamin C and vitamin P, lemon can prevent atherosclerosis. Citrus flavonoids contained in lemon can also inhibit the growth of cancer cells.

9.cauliflower

What are the nutritional advantages of broccoli? Broccoli is one of the vegetables with the most vitamin C content, and its vitamin C content is 88 mg100g, second only to pepper. Moreover, the protein content of fresh broccoli balls is three times that of broccoli, and the vitamin A content is six times that of tomatoes. And as a high-fiber vegetable, rich soluble dietary fiber is helpful to reduce blood lipid and delay blood sugar absorption, which is suitable for patients with "three highs".

Broccoli is also called "anti-cancer vegetable" because it is rich in phytochemicals-isothiocyanates. Although this ingredient helps prevent intestinal cancer and breast cancer. Broccoli is a four-season dish. No matter which season, the taste and taste remain the same. The freshness of broccoli is closely related to its nutritional value. Vegetables should be dark green. If it turns yellow, it is either overcooked or stored for too long. The flower picking ball is compact and firm, with no scattered flowers, fresh leaves and moist and fresh incisions. Go home and wrap it in soft paper, spray a little water and store it upright in the refrigerator for a week.

8.dark chocolate

In recent years, there are many studies on dark chocolate, and it is found that dark chocolate can control blood pressure, moisturize skin, enhance sexual desire and prevent thrombosis. A hypertension magazine published the new findings of Dr. Jeffrey Bloomberg, the head of the antioxidant research laboratory of Dafu University in the United States. After two weeks, the blood pressure and bad cholesterol levels of hypertensive patients who ate 3.5 ounces (about100g) of dark chocolate decreased. Eating the same amount of white chocolate (without cocoa beans or flavonoids) has no such effect.

German researchers asked 24 women to drink half a cup of concentrated flavonoid cocoa powder every day. After three months, these women's skin became more moist and smooth, and the symptoms such as pigmentation and dandruff caused by sun exposure were effectively improved. Researchers believe that flavonoids are absorbed by ultraviolet rays, which helps to protect and increase the blood circulation of the skin, thus improving the appearance. Italian researchers surveyed 143 women who eat chocolate every day, and found that they seem to have stronger sexual desire, smoother vagina and reach X orgasm in a shorter time.

7.potatoes

In the latest guidelines for salt and potassium intake issued by the World Health Organization, adults are required to consume less than 5 grams of salt and at least 3.5 1 gram of potassium per day. To reduce the risk of heart disease and stroke, besides strictly controlling salt, it is also important to eat more foods rich in potassium. Potatoes, taro and other potato foods are "big households" containing potassium. Replacing some staple foods with potatoes is beneficial to prevent chronic diseases and constipation.

Nowadays, all the purple potatoes on the market are very small, but they taste very sweet. Noodles are just right for eating one every day. Steamed food is easy to get greasy, so you can try a different pattern, such as boiling purple potato porridge, cutting purple potato into small pieces, and cooking porridge with oatmeal, buckwheat, mung bean and millet, which is sweet and suitable for breakfast; Purple potato and lotus seed are both good healthy ingredients. It's good to cook porridge for dinner. Lotus seeds should be soaked in advance before they become soft and rotten.

6. Salmon

Salmon is a precious fish species in the world, also known as salmon, trout and salmon. Rich in omega-3 fatty acids and nicotinic acid, it helps to reduce the risk of depression, heart disease, cancer, Alzheimer's disease and other diseases. Studies published in the British medical journal Chronicle of Rheumatic Diseases show that eating salmon once a week or cod and tuna four times can significantly reduce the risk of rheumatoid arthritis.

5.avocados

A study by Pennsylvania State University shows that eating avocado, like olive oil and almonds, can remove bad cholesterol in blood, and after three months, it can reduce about 12% of low-density lipoprotein cholesterol (bad cholesterol) in the body. At the same time, it can also increase the content of cholesterol and help improve blood lipid health. Avocados are not rare fruits now. Most supermarkets sell them. It is rich in antioxidants such as vitamins A, E, C and selenium, and is rich in animal and vegetable oils, cellulose and folic acid, which helps to lower cholesterol and reduce the possibility of heart disease.

However, we should remind everyone that avocado has a certain lipid-lowering effect, but it is also a high-fat and high-calorie food, with a fat content of about 15%, which is the highest energy among fruits. Therefore, we should not only see that it has a "lipid-lowering effect" but also eat it in large quantities. It is suggested that you can eat a small amount of avocado to reduce the intake of edible oil if possible.

Step 4: garlic

As we all know, garlic can inhibit the growth of bacteria such as Escherichia coli and play an anti-inflammatory role. Garlic contains alliin, alliinase and other substances, which will contact each other after crushing, thus forming allicin with health care function. Therefore, it is best to mash garlic before eating and leave it for 10~ 15 minutes, which is beneficial to the production of allicin. The content of organic sulfide with antibacterial effect will gradually decrease during heating, so the sterilization effect of raw garlic is good.

3. Spinach

Spinach in spring is the best, tender and fresh. Spinach is a kind of green leafy vegetable with rich nutrition, and it is also one of the vegetables with the highest vitamin K content, which contributes to bone health. Because spinach contains a lot of iron, it can improve iron deficiency anemia and make people rosy, and it is also known as a beauty product. Among winter vegetables, spinach ranks first. The American Center for Public Science ranked spinach as the top in the latest version of super nutritious vegetables. Lutein and zeaxanthin contained in spinach are beneficial to improve human immunity. The latest research also shows that spinach is the most significant food with anti-cancer effect.

2. beans

Hypertension, in addition to controlling sodium intake, but also eat more foods rich in potassium. 100g of beans, the average content of potassium is 600 ~ 800 mg, and soybeans, black beans and red beans are all above 800 mg. Diabetic patients are also very suitable for eating more beans, which are rich in fiber and can make people feel full, stabilize blood sugar and even lower cholesterol. Moreover, beans are high-quality protein sources with low saturated fat content, which is a good diet for diabetics.

Experts also said that beans are also an important source of calcium. Half a cup of white beans can provide 100 mg of calcium for human body, and can supplement 10% of calcium needed by human body. It can be seen that eating beans in diabetic patients can not only stabilize blood sugar, but also try to avoid risk factors that induce blood sugar fluctuations. Because there are many varieties of beans, half a cup of black beans contains about 7 grams of fiber, and half a cup of white beans is rich in 100 mg of calcium, which is rich in nutrition and has many varieties. Can be used for soup, salad, cooking and so on. In addition, research shows that the more beans are consumed, the lower the risk of lung cancer and breast cancer.

1, walnut

Everyone knows that eating nuts is good for the heart, and among the common nuts such as almonds, peanuts, pistachios, hazelnuts and cashews, the antioxidant activity of walnuts ranks first. Most of the fats in walnuts are unsaturated fatty acids, especially linoleic acid (linoleic acid 70.7%, linolenic acid 12.4%). These unsaturated fatty acids are beneficial to relieve and prevent cardiovascular diseases. Moreover, they are the main structural fats of brain tissues and cells, and adequate intake of linoleic acid and linolenic acid is also helpful to improve the working efficiency of the brain.

What food has the most nutritional value? 20. red snapper

There are 69 points. Nutrient-rich marine fish have higher nutritional value than ordinary fish. Low-fat and unsaturated fatty acids, such as omega-3, are essential fats for human body.

Nine, sugar beet

Get 70 points. Beet leaves are high in vitamin K and contain calcium, iron, vitamin B and vitamin E.

Eight, pork fat

Get 73 points. Pig fat is rich in vitamin B source and essential minerals. This is a healthy fat, not from sheep or cattle.

Seven, Swiss beet vegetables

Get 78 points. Vegetables with high vitamin K content are rich in antioxidant myhBetalains and phytochemicals, which help to prevent cancer.

Six, pumpkin seeds

84 points. Pumpkin seeds are high in nutritional value, low in fat and rich in iron and manganese. So as to stimulate the body to restore vitality, and it is not easy to get tired.

Five, chia seed

There are 85 points. Chia seed is rich in dietary fiber, protein, essential fatty acids, especially linolenic acid, which helps to prevent cholesterol from accumulating on the arterial wall and nourish the heart. It also contains phenols and high vitamins.

Fourth, single fish.

There are 88 points. This is a kind of fish found in the sea. Fish with a flat body and rich in vitamin B 1 can be found in both salty and fresh water.

Third, pearl fish

Pearl fish, with a score of 89, is a deep-water Atlantic fish with the third highest nutritional value, with high protein content and low saturated fat content.

Second, annona

Annona is a sweet, soft and white fruit with 96 points. Nutritional value is beneficial to health, because it is rich in vitamin A, vitamin C, vitamin B 1, vitamin B2 and potassium.

First, almonds

Almond contains 97 points and is rich in monounsaturated fatty acids, which is beneficial to the body. By helping to raise the level of good cholesterol (HDL) and reduce bad cholesterol (LDL), it is good for arteries, because it helps to reduce bad cholesterol in blood vessels and help the heart to work better.

What food has the most nutritional value 3 avocados

Studies have shown that replacing saturated fatty foods in daily life with unsaturated fatty foods such as avocado can reduce the risk of heart disease by more than one third. At the same time, avocado has an additional benefit: avocado is rich in geraniol, which can prevent people from taking cholesterol from food. At the same time, glutathione in avocado is also a very effective antioxidant.

bean

Soluble fiber rich in beans is good for the heart, because it can quickly absorb cholesterol in the human body and prevent cholesterol from attaching to arteries. Studies have shown that adding soluble fiber to the diet every day can reduce the amount of cholesterol by 10% to 15%. The same soluble fiber, plus soybean protein, is quite beneficial to blood sugar, and it is rich in magnesium, which can relax arteries and lower blood pressure. A new study also shows that beans are the best antioxidant food.

blueberry

Anthocyanin is the most effective antioxidant, which makes blueberries appear beautiful blue. Blueberries can effectively help prevent heart disease, cancer and vision and memory damage caused by aging. Blueberries, like their similar blueberries, can effectively resist urinary tract infections. At the same time, because blueberries are rich in epicatechin with antioxidant function, they can prevent bacteria from living in the bladder, and because blueberries are rich in cellulose, they can effectively prevent constipation.

Cauliflower

Broccoli is the number one hero in the fight against cancer. Because it is rich in sulforaphane, you can smell it when cooking. These ingredients can effectively alleviate the potential harm caused by carcinogens. Eating more broccoli at ordinary times can reduce the possibility of suffering from lung cancer, gastric cancer and colon cancer, and sulforaphane can also kill bacteria that cause tooth decay. Broccoli is also an important source of calcium and potassium, which are good for your bones and blood pressure. Broccoli is rich in vitamin C and beta carotene, which can protect eyes, prevent cataracts, protect brain cells and improve memory.

Dark chocolate

Dark chocolate is rich in disease-resistant flavonoids (antioxidants are found in red wine, vegetables and fruits). In fact, dark chocolate contains more flavonoids than daily food. Studies have shown that antioxidants rich in dark chocolate can raise blood pressure, prevent blood coagulation, slow down the oxidation rate of low-density lipoprotein cholesterol (which can make it not adhere to arteries), and reduce the risk of inflammation. Studies have shown that eating 45g of dark chocolate every day can reduce the risk of 10% of heart disease, and eating dark chocolate can also reduce insulin resistance, which is the chief culprit of diabetes.