What food has the most nutritional value?

What food has the most nutritional value? If our body lacks nutrients, we usually think of what to eat to supplement it. But do you know how much you know about foods with high nutritional value? Next, I will share with you what foods have the most nutritional value. What food has the most nutritional value 1

10. Lemon

In the lives of Chinese people, lemons are not used as frequently as in Western countries. In fact, lemons can not only be made into tea, but also a good helper at the table. Lemon fruit is juicy, fleshy and crispy, with a strong aroma and a very sour taste, making it a good appetizer. Moreover, lemon is slightly cold in nature and is rich in vitamins, organic acids, flavonoids, pectin and other ingredients. It has the functions of clearing away heat and relieving summer heat, producing body fluids and quenching thirst, and strengthening the spleen and stomach. It is very suitable for consumption 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 good for food hygiene. People with high blood pressure can drink lemon water to help lower blood pressure. Because it is rich in vitamin C and vitamin P, lemon can prevent atherosclerosis. Citrus flavonoids contained in lemons can also inhibit the growth of cancer cells.

9. Broccoli

What are the nutritional advantages of broccoli? Broccoli is one of the vegetables that contains the most vitamin C. The vitamin C content is 88 mg per 100 grams. Second only to chili peppers. Moreover, the protein content in fresh broccoli florets is 3 times that of cauliflower, and the vitamin A content is 6 times that of tomatoes. As a high-fiber vegetable, its rich soluble dietary fiber can help lower blood lipids and delay blood sugar absorption, making it suitable for patients with "three highs".

Because it is rich in phytochemicals - isothiocyanates, broccoli is also known as the "anti-cancer vegetable". Although this ingredient is helpful in preventing intestinal cancer and breast cancer. Broccoli is a four-season vegetable. No matter which season it is, its texture and taste remain the same. The freshness of broccoli is closely related to its nutritional value. The vegetable plant should be dark green. If it turns yellow, it is either overripe or has been stored for too long. The cross-shaped flower balls are tight and firm, with no loose flowers, and the leaves are fresh and tender, and the incisions are moist and fresh. Wrap it in soft paper when you get home, spray a small amount of water on it, and store it upright in the refrigerator. It can be kept for a week.

8. Dark chocolate

In recent years, there have been many studies on dark chocolate. Studies have found that dark chocolate can control blood pressure, moisturize the skin, enhance sexual desire and anti-thrombotic effects. A journal on hypertension published a new finding by Dr. Jeffrey Blumberg, head of the Antioxidant Research Laboratory at Davos University in the United States. Hypertensive patients who ate 3.5 ounces (about 100 grams) of dark chocolate every day had their blood pressure drop after two weeks. , bad cholesterol levels also dropped. Eating the same amount of white chocolate (which does not contain cocoa beans or flavonoids) had no such effect.

German researchers asked 24 women to drink half a cup of concentrated flavonoid cocoa powder every day. After three months, the skin of these women became moister and smoother, and the symptoms of spots and dandruff caused by exposure to the sun were also effectively improved. Researchers believe this is because flavonoids are absorbed by ultraviolet rays, helping to protect and increase blood circulation in the skin, thereby improving appearance. The Journal of Sexology reported that Italian researchers surveyed 143 women who ate chocolate every day and found that they seemed to have stronger sexual desire, more vaginal lubrication and orgasms in less time.

7. Potatoes

In the latest guidelines on salt and potassium intake released by the World Health Organization, adults are required to consume less than 5 grams of salt per day, and the intake of potassium The requirement is at least 3.51 grams. To reduce the risk of heart disease and stroke, in addition to strict salt control, it is also important to eat more potassium-rich foods. And potato foods such as potatoes, taro, etc. are "big consumers" of potassium. Replacing some staple foods with potatoes is good for preventing chronic diseases, constipation, etc.

The purple sweet potatoes on the market now are very small in size, but they taste sweet and floury. It is suitable to eat one every day. It’s easy to get tired of eating it when steamed. You can try different methods, such as making purple sweet potato porridge. Cut the purple sweet potato into small pieces and cook it with oats, buckwheat, mung beans and millet. The taste is sweet and suitable for breakfast; purple sweet potato and lotus seeds are both delicious. It is a very good healthy ingredient and is good for making porridge for dinner. The lotus seeds should be soaked in advance so that they are soft when eaten.

6. Salmon

Salmon is a precious fish species in the world, also called salmon, trout, and salmon. Rich in omega-3 fatty acids and niacin, which help reduce the risk of depression, heart disease, cancer, Alzheimer's disease and other diseases. Research published in the British Medical Journal "Chronicles of Rheumatic Diseases" shows that eating salmon, etc. once a week or eating cod, tuna, etc. four times a week can significantly reduce the risk of rheumatoid arthritis.

5. Avocados

A study from Pennsylvania State University in the United States showed that eating avocados, like olive oil and almonds, has the effect of removing bad cholesterol from the blood. It can reduce low-density lipoprotein cholesterol (bad cholesterol) in the body by about 12% after three months.

At the same time, it can also increase the content of good cholesterol and help improve blood lipid health. Avocado is not a rare fruit now and is sold in most supermarkets. It is rich in vitamins A, E, C, selenium and other antioxidant substances. It is also rich in animal and vegetable oils, cellulose and folic acid, which helps to lower cholesterol and reduce Likelihood of heart disease.

But everyone should be reminded that although avocado has a certain lipid-lowering effect, it is also a food with high fat and calories. The fat content is about 15%, which is the highest energy among fruits. Therefore, you must not eat a large amount just because you see its "lipid-lowering effect". It is recommended that if possible, you can eat a small amount of avocado and reduce the intake of cooking oil.

4. Garlic

As we all know, garlic can inhibit the growth of bacteria such as E. coli and can have an anti-inflammatory effect. Garlic contains substances such as alliin and alliinase, which come into contact with each other after being crushed to form allicin, which has health-care effects. Therefore, it is best to mash garlic into puree and leave it for 10 to 15 minutes before eating, which is beneficial to the production of allicin. The content of organic sulfides that play an antibacterial role will gradually decrease during heating, so raw garlic has a good bactericidal effect.

3. Spinach

Spinach in spring is the most delicious, tender and fresh. Spinach is a nutrient-rich green leafy vegetable. Moreover, spinach is one of the vegetables with the highest vitamin K content, which is helpful for bone health. Because spinach contains a large amount of iron, it can improve iron deficiency anemia and make people look rosy. It is also highly praised as a beauty product. Among winter vegetables, spinach ranks first. The Public Science Center of the United States gave spinach the "top spot" in the latest version of the super nutritious vegetable. The lutein and zeaxanthin contained in spinach are beneficial to improving human immunity. The latest research also shows that spinach is the food with the most significant anti-cancer effect.

2. Beans

If you have high blood pressure, in addition to controlling your sodium intake, you should also eat more potassium-rich foods. In 100 grams of beans, the average potassium content is 600 to 800 mg, and soybeans, black beans, red beans, etc. are all above 800 mg. Diabetics are also very suitable to eat more legumes. Beans are rich in fiber, which can make people feel full, stabilize blood sugar, and even lower cholesterol. Moreover, beans are a high-quality source of protein and very low in saturated fat, making them 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 the human body with 100 mg of calcium, which can supplement 10% of the body’s calcium requirements. It can be seen that patients with diabetes can not only stabilize blood sugar by eating beans, but also try to avoid risk factors that induce blood sugar fluctuations. And 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. They are rich in nutrients and come in many varieties. They can be used to make soups, salads, steaming, etc. on a daily basis. In addition, research shows that the more soy foods you consume, the lower your risk of developing lung cancer and breast cancer.

1. Walnuts

Everyone knows that eating nuts is good for the "heart". Among common nuts such as almonds, peanuts, pistachios, hazelnuts, and cashews, walnuts have the highest antioxidant activity. Top of the list. The fat in walnuts is mostly unsaturated fatty acids, especially the high content of linoleic acid (the fat contains 70.7% linoleic acid and 12.4% linolenic acid). These unsaturated fatty acids have certain effects on alleviating and preventing cardiovascular diseases. benefit. Moreover, they are also the main structural fats of brain tissue cells. Adequate intake of linoleic acid and linolenic acid can also help improve brain work efficiency. What food has the most nutritional value 2

10. Red snapper

It has 69 points. Nutrient-rich marine fish have higher nutritional value than ordinary fish. Low in fat and unsaturated fatty acids, such as Omega 3, which are essential fats for the body.

9. Beetroot

Score 70 points. Beetroot leaves are very high in vitamin K and contain calcium, iron, vitamin B and vitamin E.

　8. Pork fat

Scored 73 points. Pork fat is a rich source of B vitamins and essential minerals for the body. Is a healthy fat, not fat from sheep or cows

7. Swiss Chard Vegetables

Scored 78 points. Vegetables with high vitamin K content are rich in antioxidants myhBetalains and phytochemicals (phytochemicals) that help prevent cancer

6. Pumpkin seeds

84 points. Pumpkin seeds have high nutritional value, are low in fat, rich in iron and high in manganese. Thereby stimulating the body to rejuvenate and not get tired easily

5. Chia seeds

Scored 85 points. Chia seeds are rich in dietary fiber, protein, essential fatty acids, and linolenic acid, which help prevent the accumulation of cholesterol in arterial walls, nourish the heart, and also contain phenols and high vitamins

4. Single fish

There are 88 points. This is a fish found in the sea. And you can find fish with flat bodies and rich in vitamin B1 in salt and fresh water

3. Pearl fish

Pearl fish has a score of 89, which is the third highest nutritional value Deep-water Atlantic fish, high in protein and low in saturated fat.

2. Custard apple

Custard apple has 96 points and is a sweet, soft, white fruit. The nutritional value is good for health because it is rich in vitamin A, vitamin C, vitamin B1, vitamin B2 and potassium

1. Almonds

Almonds contain 97 points and are rich in monounsaturated Fatty acids are good for the body. By helping to increase good cholesterol (HDL) levels and reduce bad cholesterol (LDL), it is good for the arteries as it helps reduce bad cholesterol in the blood vessels. It also helps make the heart work better. What foods have the most nutritional value 3

Avocados

Research shows that replacing saturated fat foods in daily life with unsaturated fat foods like avocados can reduce more than one-third of heart disease risk. At the same time, avocados have an additional benefit: Avocados are rich in phytol, a plant alcohol that prevents the body from absorbing cholesterol from food. At the same time, the glutathione in avocado is also a very effective antioxidant.

Beans

The soluble fiber found in beans is good for your heart because it quickly absorbs cholesterol in your body, which prevents it from sticking to your arteries. Research shows that adding soluble fiber to your diet every day can lower cholesterol by 10% to 15%. The same soluble fiber, plus soy protein, has considerable benefits for blood sugar. The magnesium content in it can relax the arteries and lower blood pressure. A new study also shows that beans are the best antioxidant food.

Blueberries

The most effective antioxidant, anthocyanins, gives blueberries their beautiful blue color. Blueberries can help protect against heart disease, cancer, and age-related damage to vision and memory. Like their cousins ??the bilberry, blueberries are effective against urinary tract infections, and because they are rich in the antioxidant epicatechin, which prevents bacteria from surviving in the bladder, and because they are rich in fiber, they Can effectively prevent constipation.

Broccoli

Broccoli is the number one anti-cancer hero. Because it is rich in sulfides such as sulforaphane, when cooking, you can Smell the smell of such substances, these ingredients can effectively eliminate the potential harm caused by carcinogens. Eating more broccoli on a daily basis can reduce the possibility of breast, lung cancer, stomach cancer, and colon cancer. Sulforaphane can also kill bacteria that cause putrefaction. Broccoli is also a great source of calcium and potassium, which are helpful for your bones and blood pressure. Broccoli is rich in vitamin C and beta-carotene, which can protect your eyes and prevent cataracts. It can also protect your brain cells and improve your memory.

Dark chocolate

Dark chocolate is rich in disease-fighting flavonoids (antioxidants also found in red wine and vegetables and fruits). In fact, dark chocolate contains more flavonoids than found in everyday foods. Research shows that the antioxidants found in dark chocolate can raise blood pressure, prevent blood clotting, slow down the oxidation of LDL cholesterol (so it doesn't stick to arteries), and reduce the risk of inflammation. Research suggests that eating 45g of dark chocolate per day can reduce the risk of heart disease by 10%. Eating dark chocolate can also reduce insulin resistance, which is the main culprit in causing diabetes.