10 What are the healthiest foods?

Popular Medicine magazine organized an exclusive investigation by 60 authoritative nutritionists all over the country and selected "Top Ten Healthy Foods in China"; 1. Soybean (soybean milk, soybean milk, etc. ) is rich in high-quality protein (30%-45%), unsaturated fatty acids (85% of soybean fat), calcium (426 mg/100 g) and B vitamins, so it is known as "vegetable meat". Different from animal foods such as livestock and poultry meat, soybean sterol can reduce serum total cholesterol and low density lipoprotein cholesterol (LDL). In addition, soybean is rich in potassium, which is beneficial to cardiovascular health; There are also rich isoflavones, which have a good effect on preventing and treating osteoporosis, blocking and inhibiting the occurrence of cancer. 2. Cruciferae vegetables cauliflower (broccoli), broccoli, cauliflower, cabbage, etc. Belong to this category. It contains more vitamin C and carotene. Cruciferae vegetables are rich in basic elements such as calcium, potassium, sodium, iron, etc., which are alkaline foods and play an important role in maintaining acid-base balance in the body. 3. Milk (yogurt) Milk is rich in high-quality protein, vitamins and minerals, and is the best source of natural calcium (about 100 mg/100 g fresh milk), with high digestion and absorption rate of calcium. The nutritional components of yogurt are similar to fresh milk, but it decomposes about 30% lactose, so it is especially suitable for lactose intolerance. Yogurt can also increase the acidity in the stomach, enhance the activity of digestive enzymes in the stomach and inhibit the growth of intestinal Escherichia coli. 4. Marine fish has extremely high nutritional value. Not only is the protein content high and easy to digest and absorb, but also the unsaturated fatty acids in the fat account for more than 80%, which has obvious health care function. There are mainly two kinds of unsaturated fats, one is DHA, which is closely related to the growth and development of human brain and retinal function; The other is EPA, which can reduce platelet aggregation, prevent atherosclerosis and thrombosis, and reduce the levels of triglycerides and very low density lipoprotein cholesterol (VLDL). In addition to the nutritional characteristics of ordinary vegetables, tomatoes are also rich in lycopene. Lycopene is a strong antioxidant, which inhibits lipid peroxidation better than β -carotene and vitamin E, and can improve age-related macular degeneration. The survey results show that the higher the content of lycopene in human plasma, the lower the incidence of various cancers and coronary heart disease. 6. Tea polyphenols in green tea have strong effects of scavenging active oxygen and free radicals, inhibiting oxidase, protecting and promoting the regeneration of antioxidants such as vitamin E, vitamin C and glutathione, and play an antioxidant role together with them. Therefore, tea polyphenols play a very good role in preventing cardiovascular diseases and cancer, inhibiting viruses, resisting bacteriocin, losing weight and enhancing human physiological functions. 7. Mushrooms, such as auricularia auricula, contain more flavor components in terms of nutritional value, such as amino acids, sterols, 5- guanylic acid, sodium glutamate and so on. , but also contains more minerals or vitamins. It is found that Auricularia auricula has anti-platelet aggregation and coagulation effects, which can reduce blood clots, prevent thrombosis and help prevent arteriosclerosis. It also has antibacterial, anti-inflammatory, liver protecting, blood lipid lowering and blood sugar lowering effects, as well as anti-tumor activity and inhibition on cancer cells. 8. Carrots Carrots are one of the good sources of carotene. Its content is higher at the top than at the bottom, higher at the periphery than in the marrow, and carrots with small skin and small nucleus contain more carotene. Traditional Chinese medicine believes that carrots are sweet in taste and flat in nature, and have the effects of invigorating the middle and lower qi, harmonizing the stomach and regulating the five internal organs. Carrots contain volatile oil, which can promote digestion, lower blood pressure, resist inflammation and allergy. 9. Buckwheat Buckwheat is a cereal, with high carbohydrate content (72%), fat accounting for only 2.5%, and high protein content, reaching 10.6g/ 100g, in which lysine content is about 2 times higher than that of wheat and rice. Buckwheat is rich in linoleic acid, citric acid and more dietary fiber, which has a good preventive and therapeutic effect on hypertension and cardiovascular diseases. 10. Egg protein eggs, duck eggs and other eggs contain almost all the nutrients necessary for human body except vitamin C. Every 100g of eggs contains protein 12- 15g, and the amino acid composition ratio is appropriate. Fat, lecithin and cholesterol are almost all concentrated in egg yolk. (