10 kinds of food can cultivate one's health

1. More than 3000 research papers on Sugarbeet have been published, recording the potential health characteristics of this autumn root vegetable. The purple color of sugarbeets shows that they are the driving force of nutrition. This color comes from betaine, which is known to have strong antioxidant properties. Beets are the latest "performance enhancers" because their nitrates help increase nitric oxide levels in the blood. In turn, nitric oxide widens blood vessels, delivering more oxygen to working muscles. Several studies on runners, swimmers and other endurance athletes have shown that beetroot supplementation can improve performance. If that's not enough, researchers at Wake Forest report that older people who receive beetroot juice increase blood flow in areas of the brain associated with cognitive function. A cup of boiled beet contains only 75 calories and can provide about 3.5G fiber.

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2. Avocado

as you may know, more than 75% of avocado fat comes from beneficial monounsaturated fat and polyunsaturated fat, making fruit a choice for heart health, but the health benefits of avocado are far beyond your choice. The results, published in the Journal of nutrition, showed that people who ate avocados had a better diet, lower weight and smaller waistline than those who did not report eating them. Another study conducted by Ohio State University showed that avocado with ketchup or carrots could more than double the amount of beneficial carotenoids absorbed. An avocado (one fifth of a medium-sized fruit) provides 50 calories and nearly 20 different vitamins, minerals and phytonutrients, including lutein and zeaxanthin, which are known to help prevent cataracts and age-related macular degeneration. Three. Pumpkin, the most popular food in autumn, is not only good for eye health, because it contains beneficial carotenoids, but also helps reduce the risk of certain cancers, including skin, lung and oral cancer. A study published in the journal Nutrition and cancer found that consumption of pumpkins and broccoli was inversely related to the risk of lung cancer, while many other studies linked beta carotene, the pigment that makes pumpkins orange, to a reduced risk of cancer in multiple areas. According to the U.S. Department of agriculture's nutrition database, a cup of ripe pumpkin (mashed) can provide about 50 calories, 2 grams of protein and 3 grams of fiber. Pumpkin also provides more than 20 vitamins, minerals, fiber and beneficial antioxidants. It contains vitamin C, iron, zinc and potassium, providing more than 100% of the daily vitamin a requirement. Beans are difficult to beat when it comes to protecting themselves from chronic diseases. They are considered so beneficial that American dietary guidelines recommend drinking at least one and a half cups of beans a week. Beans are rich in protein (7 to 8 grams per half cup), B vitamins, iron, magnesium, potassium, etc., and are considered to be one of the most nutritious foods you can eat. They also contain resistant starch, which helps promote beneficial bacteria in your gastrointestinal tract. Beans are also recommended to reduce the risk of diabetes, heart disease, certain cancers and obesity. Many of the health benefits associated with legumes come from their high fiber and resistant starch content, which helps control appetite, appetite and weight. In addition to being a dietary ally, beans also have a low glycemic index, which helps reduce the risk of type 2 diabetes.

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5. As a close relative of cauliflower, we often neglect the health benefits of cauliflower. Brassica vegetables - including broccoli, broccoli, kale, arugula and Brussels sprouts - are thought to help reduce the risk of several cancers. In fact, the National Cancer Institute reports that glucosides in these vegetables have been shown to help reduce the risk of several cancers in animal studies and in some human clinical trials. Compounds in Cauliflower have been shown to help protect DNA, induce cancer cell death and inhibit tumor growth. More importantly, adding antioxidants to every mouthful of vegetables can help your body become inflamed, which is related to the whole chronic disease. Cauliflower is low in calories, only 27 calories per cup, rich in vitamins A, C, fiber and B vitamins.

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6. There are many reasons why Apple is considered a symbol of health. Rich in soluble fiber and antioxidants, apple is good for observing waistline and improving heart health. In fact, a study published in the British Medical Journal found that consumption of flavonoids, mainly from apples (and onions), reduced the risk of heart disease in 19% of men and 43% of women. Apples can also help you breathe more easily, because studies have shown that they can help protect the lungs from oxidative damage associated with asth. Ma, bronchitis and emphysema.

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7. Citrus (grapefruit, orange, lemon and lime)

Orange, grapefruit, orange, lemon and lime - there are many juicy ways to enjoy delicious citrus. This is good news, because eating more citrus food will help reduce your back pain, especially when you enjoy it before meals. Citrus fruits have a low energy density - or they provide relatively few calories - low energy density foods, especially before meals, can help you reduce calories and promote weight loss. Citrus is rich in nutrition and lack of heat, providing filling fiber, vitamin C, folate, potassium, etc. Citrus can improve blood cholesterol and blood pressure, significantly reduce the risk of stroke, and even help prevent certain types of cancer. In a recent review of 15 studies on diet and bladder cancer, the risk of citrus fruits was reduced by 15% to 23%. Green leafy vegetables (kale, kale, lettuce and spinach)

kale, kale, lettuce, watercress and other green leafy vegetables are rich in vitamins, minerals and disease resistant plant nutrients, including βCarotene, lutein and zeaxanthin. They are also one of the lowest calorie foods you can eat: watercress have only four calories per cup, while spinach and most lettuce have less than 10 calories per cup. Dark green vegetables are considered to be very important for disease prevention. The U.S. Department of Agriculture recommends about one cup of dark green, red or orange vegetables a day, but the national food survey shows that we only eat about half of the recommended amount. Because of the high potassium content, green leafy vegetables help control blood pressure levels, and lutein and zeaxanthin counts help protect your peeper from age-related macular degeneration. Some options, such as collards and collards, also contain calcium.

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