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Eat ten kinds of 'super' foods to reduce illness

Recently, the United States well-known nutrition expert Dr. Steven Pratt, who by summarizing a number of studies have found that there are some foods make us less sick, take a look below to tell you he's 10 kinds of "super foods" and among highlights the advantages.

Oats. It is to reduce cholesterol and blood sugar "hero." Studies have shown that cholesterol over 220 mg / dl in a day or so just to nike schuhe drink a bowl of oatmeal, it can reduce total cholesterol by 8% to 23%. Oats are rich in fiber and protein, as well as magnesium, potassium, copper and other trace elements. It helps prevent heart disease and cancer. Daily and millet, corn and other with food, it is best to ensure enough to eat sixty-seven kinds of whole grain foods.

Nuts. Walnuts and other nuts contain omega-3 fatty acids. The study found that people who eat nuts risk of diabetes, cancer and other diseases is reduced. Nuts also contain large amounts of vitamin E, beneficial to brain health. Nuts high heat, should not eat. Recommended to eat 5 times a week, every 25 to 30 grams, or about 4 walnuts 15 peanuts.

Tangerine. Oranges, citrus, oranges, grapefruit and other citrus fruits are considered, they are rich in vitamin C, flavonoids, pectin, folic acid. The study found that citrus foods good for heart health, can prevent stroke, diabetes and so on. Recommends eating a part (about the size of a medium-sized fruit, such as oranges, apples) a day, which is more wholesome than drinking fruit juice.

Pumpkin. It contains a large amount of carotenoids, potassium, magnesium and the like, a high fiber content. It can reduce the risk of many types of cancer lung cancer, skin cancer. Recommended every two to three days to eat a pumpkin, each 1.5 tennis size, can also be used as carrots, sweet potatoes, etc. instead.

Soybeans. It is known to be the best vegetable protein, like it is rich in isoflavones and estrogen effectiveness of the body's natural secretion, and contains a lot of soluble fiber, omega-3 fatty acids and other nutrients, it could help prevent breast cancer, cardiovascular and cerebrovascular diseases , osteoporosis and so on. Every day should eat at least 15 grams (about 42), can be divided into two meals or snacks to eat.

Spinach. It has a "nutritional model student," said, it is rich in carotenoids, vitamin C, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10 and other nutrients. Many studies have confirmed that spinach can reduce the risk of cardiovascular disease, oral cancer, stomach cancer, macular nike schuhe schweiz degeneration and other diseases. Every 2 to 3 days you should eat a spinach, with cabbage, mustard and other edible rotation.

Tomatoes. It is rich in lycopene (a carotenoid) is to make tomato is red pigment, has a strong antioxidant effect. It also contains vitamin C, potassium and folic acid. Many studies have found that eating tomatoes can sunscreen, protecting cardiovascular, anti-cancer and so on. Recommended to drink a glass of tomato juice a day a week to eat a few tomatoes, can also be used watermelon, papaya, etc. instead.

Blueberry. It is a super anti-oxidant, wherein the anthocyanins can prevent cardiovascular disease, diabetes, cognitive disorders, diarrhea and constipation can ease pectin, tannic acid can reduce the nike schweiz inflammation of the digestive system. Edible blueberries every day about the size of 1 to 2 tennis, eat red grapes, strawberries, cherries, also have similar benefits.

Broccoli. It belongs to the cruciferous plants, is one of the highest known nutrient density foods rich in iron content. Studies have shown that the greater the intake of broccoli, the lower the chances of developing colon cancer. It can also improve immunity, prevent cataracts. Recommended to eat a volume of 0.5 to a tennis-sized broccoli every day, you can also use cabbage, cabbage dishes instead. Because it contains a substance can cause goiter, it should not eat too much.

Wild salmon. Salmon is rich in omega-3 polyunsaturated fatty acids, fatty acids, eat can prevent stroke, cardiac arrhythmia, hypertension, depression, breast cancer, colon cancer. Each week should eat two to four times as salmon, alternately eating and sardines, flounder.

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