Mushrooms are delicious, comparable to beef. Eating mushrooms in a meal can reduce energy by as much as 400 calories. It can also prevent breast cancer and help women regulate estrogen content.
2.？ barley
Barley is a kind of high cellulose grain, which can effectively reduce cholesterol. On weekdays, you can choose barley cooked quickly, such as pearl barley, and you can also try barley with shells in your spare time.
3. Walnut
Walnut is an excellent source of omega-3 fatty acids. Omega-3 fatty acids can reduce harmful low-density lipoprotein cholesterol (LDL) and increase beneficial high-density lipoprotein cholesterol (HDL).
4. Whole grain pasta
The cellulose content in the same amount of whole wheat pasta is three times that of typical coarse flour. Whole grain pasta is made of many kinds of grains, but not all of them are whole grains.
5. Peanut and almond butter (all natural)
Peanut and almond oil contain monounsaturated fatty acids beneficial to heart health, and are also rich in protein. Peanut and almond butter containing only nuts and salt are the first choice.
6. Oatmeal (or oatmeal)
Eating oatmeal helps to control cholesterol and is good for heart health. Because it contains soluble cellulose, it can make people feel full all morning.
7.quinoa
Quinoa contains no fat and cholesterol, belongs to plant protein (that is, it contains nine essential amino acids), can provide the same energy as meat, and people will easily feel full after eating it.
8. Skim milk
Skim milk contains nine essential nutrients for human body: besides calcium, it also contains B vitamins beneficial to nervous system health and D vitamins with anticancer effect.
9.almonds
Almonds are rich in monounsaturated fatty acids, which help to maintain blood vessel health, and plant cellulose also helps to lower cholesterol.
10. lentils
Lentils are rich in protein and folic acid. Folic acid is a nutrient that can prevent some birth defects.
blueberry
Blueberries contain a lot of cellulose and have high nutritional value. The USDA found that blueberry is one of the fruits with the highest antioxidant content.
12. Broken dry wheat
Broken dry wheat is made of wheat by cooking, drying and grinding, in which the cellulose content exceeds that of brown rice, and it also contains potassium, vitamin B and calcium.
13. Egg
Egg white contains a lot of protein and few calories (excluding fat and cholesterol). Egg yolk can not be ignored, it is rich in vitamin B 12, vitamin A and choline. Choline is very important for pregnant women
14. Sardines
The 30 healthiest foods The 30 healthiest foods Sardines are rich in protein, and you need to eat them regularly to appreciate their delicacies. It is rich in vitamin D and B 12, calcium and omega-3 fatty acids.
15. Spinach
Spinach contains iron (good for hair health), folic acid and at least 12 flavonoids. Flavonoids are rich in antioxidants.
16. Kiwifruit
Actinidia hirsuta has high nutritional value. The vitamin C content of 1 oz kiwifruit is twice that of 1 oz orange. The potassium content in 1 oz kiwifruit is equivalent to that in 1 oz banana.
17. Wild salmon
Omega-3 fatty acids contained in wild salmon, the 30 healthiest foods, can adjust mood and make skin radiant. Why choose wild salmon? Because it is less polluted than farmed salmon.
18. ultra-pure olive oil
Ultrapure olive oil is an excellent source of monounsaturated fatty acids. Eating this Mediterranean food in moderation can reduce the risk of heart disease.
19. Chicken breast (boneless and skinless)
Chicken breast is the thinnest part of a chicken: half a piece of chicken breast contains only 2.5 grams of fat, more than 22 grams of protein.
20. kale
Green leafy plants such as kale contain many nutrients: vitamin C, beta-carotene, calcium and antioxidants. Kale is also an excellent source of lutein. Lutein is a nutrient beneficial to eye health, which can reduce the risk of macular degeneration by more than 40%.
2 1. avocado
The healthiest 30 foods, half a cup of butter juice can get 20% of the recommended daily fiber intake. Avocados also contain monounsaturated fatty acids, which can lower cholesterol.
22. Yundou
The USDA found that kidney bean is one of the foods with the highest antioxidant content.
23. Sweet potato
The darker the color of sweet potato, the more antioxidant β -carotene it contains.
24. The 30 healthiest foods of sugar beet are rich in nutrients, including calcium, vitamin B and beta-carotene. This green leaf plant also contains cellulose.
25.edamame
Soybean is immature. The cellulose content of each serving of soybean is higher than that of wheat, and its protein content is equivalent to that of a roast turkey.
pumpkin
Pumpkin is an antioxidant contained in bamboo shoots, which is good for skin health, and its potassium also helps to lower blood pressure.
27. orange
Oranges are rich in vitamin C, which has many functions, such as helping people burn fat. In addition to preventing colds, vitamin C can also stimulate the synthesis of collagen and help keep the skin moist.
28. Defatted Greek yogurt
Defatted Greek yogurt is rich in probiotics (bacteria that can improve digestive function and enhance immunity). The protein content of this super concentrated yogurt is 8 grams more than that of the same amount of traditional yogurt.
29. Broccoli
Broccoli is rich in vitamin C. If you eat half a cup of cooked broccoli, you can get 80% of the daily vitamin C intake recommended by the US Food and Drug Administration. The content of vitamin K in broccoli is also high, which helps blood coagulation.
30.black beans
Black beans are the main ingredient of tacos. They are rich in antioxidants and magnesium, which can help the human body maintain nervous system and muscle function.