Top 10 Healthy Foods in the World
There are so many healthy foods. Interest in healthy foods, which prevent various illnesses by stimulating well-being, is also hot.
But there are many foods that are known to be good, but which food is good for you?
The US News Media Business Insider introduces "11 nutrient-rich foods in the world" and tells each food about how to prevent disease.
As the amount of food you can eat per day is fixed, maximizing the intake of essential nutrients is a good way to stay healthy.
The Korea Herald unveils 10 foods with the most abundant nutrients among the foods that are easily found around.
1. Salmon
Salmon, a high-fat food, is famous for its abundance of omega-3 fatty acids (unsaturated fatty acids). The fat in salmon contains EPA to prevent vascular disease such as arteriosclerosis, thrombosis, heart disease, stroke, and DHA to improve brain activity. Especially, salmon is rich in acids, proteins, vitamins, and minerals, which helps to optimize the function of the body, and is also effective in preventing heart disease, dementia, and depression. The American Heart Association recommends eating salmon and other oily fish twice a week.
2. Kale
Kale is one of the best known green vegetables. It is rich in vitamin C, minerals, potassium, carotene and fiber, and it is full of nutrients that are good for anti-aging. Kale is also good for cancer prevention. It is particularly effective in inhibiting breast cancer, rectal cancer, and neck cancer. The eye protection routine and zeaxanthin are also 10 times as many, so kale intake is recommended for eye protection.
3. Algae
Seaweed called "vegetables of the sea" refers to seaweed, seaweed, kelp. Seaweeds are rich in minerals, proteins, and vitamins that contain calcium, iron, and magnesium, which cleanse the blood and help prevent anemia. It is also effective in preventing various diseases and cancers such as hypertension and arteriosclerosis. It contains plenty of minerals, iodine, which helps prevent thyroid disorders and increase metabolism.
4. Garlic
Garlic is an essential ingredient in Korean cooking. Garlic has a lot of spices because it has an appetite-promoting effect to improve the taste of food. Garlic contains various nutrients such as calcium, iron, phosphorus, zinc, and allicin along with vitamins C, B1, and B6. Allicin, a representative component of garlic, helps digestion, boosts immunity, and lowers blood pressure and cholesterol levels. It also binds with vitamin B1 and helps to regain fatigue and increase strength. It is also excellent for antioxidant activity and is good for prevention of colon cancer and stomach cancer.
5. Shellfish
Shellfish, including shellfish and oysters, are the most nutrient-rich foods that can be obtained from seas along with seaweed. Vitamins and zinc are rich in iron and are said to be good for fatigue and anemia. It is also rich in taurine, which helps reduce blood pressure and blood cholesterol levels. Vitamin B2 in shellfish also prevents vision loss. If you want to be a vegetarian, consider the shellfish. It is not meat but has the nutrients of animal foods.
6. Potatoes
Potato contains potassium, magnesium, iron, zinc, vitamin C and vitamin B. Vitamin C in potatoes helps prevent hypertension and cancer and helps relieve fatigue from stress. It also contains pectin, a vegetable fiber, which is good for constipation. Potatoes are one of the few "perfect foods" because they contain most of the essential nutrients in small quantities. Indeed, there are records of people who survived eating potatoes for a very long time.
7. Liver
People prefer lean meat, which is good quality meat that is chewed and tasted rather than the liver of an animal. But if you think about health, the animal's embryo is better than the flesh. Animal liver is low fat, high protein food rich in nutrients. It is good for promoting metabolism and improving physical strength, and the iron and folic acid in the liver is known to be good for anemia. In addition, the animal liver is healthy food because it functions to store essential nutrients in our body for a longer time.
8. Blueberry
As blueberries are known to be good, blueberries in Korea have exploded over the years. Blueberries are rich in dietary fiber, calcium, and iron. The most famous function is the visual enhancement effect. Blueberries contain anthocyanin pigments to prevent cataracts and retinitis by blocking the protein aging process in the eye. In addition to protecting the capillaries, scurvy, and diabetes, it is known to be effective.
9. Egg yolk
Egg yolks were considered as avoided foods due to high cholesterol levels. However, recent studies have shown that egg yolks only increase the good cholesterol ratio. Cholesterol content is high but does not affect low-density lipoprotein (LDL) levels, which are bad cholesterol in the body. Egg yolks contain nutrients that are difficult to find in other foods, especially vitamin D and choline, and are rich in lutein and control chain. High protein foods are also helpful for dieting.
10. Dark Chocolate
Dark chocolate containing more than 85% cacao is filled with various nutrients such as fiber, iron, and magnesium. It is rich in antioxidant polyphenols, which inhibit free radicals that cause atherosclerosis, cancer, and aging, cleanse the blood and lower blood pressure. It is also said to be effective in stress and allergy. Caffeine in chocolate has a short-term arousal effect, which increases brain activity, relieves fatigue and stress, and increases concentration. Studies have shown that drinking chocolate at least five times a week can halve the risk of heart disease.
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