Dietary Guidelines | 564 registered dietitians recommend the 10 super foods to eat in 2024 to prevent cancer / protect the heart / reduce the top three levels – Qingbao – Health – Diet and Exercise

According to the 2024 ranking of the healthiest countries in the world published by the travel website MagicalNepal.com, Japan is the first healthiest country in the world, the second is Singapore, and the third one in Switzerland. Earlier, a foreign health public relations organization conducted an annual survey of more than 500 registered dietitians around the world and selected 10 natural “real foods” that help improve immunity, reduce the risk of three levels high, protects heart health, and even prevents cancer. effectiveness

Additional shows at the same screening:

Sick Questions and Answers ︱ An average of 1,400 people die of liver cancer in Hong Kong every year Doctors list 9 main symptoms and warn: 1 type of food should not be eaten

10 natural “superfoods”.

According to extensive foreign media reports, the nutrition magazine “Today’s Dietitian” and the health public relations agency Pollock Communications conducted an annual “Nutrition Trends” survey among 564 registered dietitians around the world at the beginning of this year and selected 10 natural “superfoods”:

The study also indicated that “plant-based diet” is becoming increasingly popular worldwide, currently in second place, slightly below “intermittent fasting”; Consuming dietary fiber and limiting the intake of processed foods and fast food can help improve overall health.

Breaking down the nutrients and benefits of each “superfood”

For the above 10 natural “super foods”, “Qing Bao” included the nutrition and benefits of each food:

Number 1 – Fermented foods (cheese, kimchi, pickled vegetables):Helps increase beneficial intestinal bacteria. Studies have shown that these bacteria can help fight depression and may reduce the risk of high blood pressure, diabetes and inflammation. After the natural fermentation of food, in addition to improving the taste and texture, it can also increase the amount of vitamins and certain compounds.

No. 2 – Blueberry:It is rich in antioxidants, which are closely related to skin health; it also contains vitamin C and polyphenols, which have antimicrobial and antibacterial effects. The flavonoid anthocyanins in berries can help reduce the risk of heart disease in women and can also prevent cancer and diabetes. Among them, raspberries have the highest nutritional fiber content and also contain ellagic acid, which helps protect nerves. It is recommended to use berries to make smoothies or Greek cheese.

No. 3 – seeds (chia seeds, hemp seeds):It is one of the few sources of complete plant-based protein and contains 9 essential amino acids for the human body. Hemp seeds are rich in fiber, vitamin E, and minerals, including potassium, magnesium, iron, zinc, manganese, and copper; as well as omega-3 and gamma-linolenic acid, which help reduce inflammation; oatmeal bowls and energy bars.

No. 4 – Avocado:It contains up to 20 types of vitamins, minerals zinc, potassium, magnesium, phosphorus, vitamins A, B, C, D, E, carotene, folic acid, chlorogenic acid, monounsaturated fatty acids Omega-9, glutathione, dietary fiber, protein , carbohydrates, ferulic acid and other nutrients can reduce bad cholesterol, thus reducing the risk of cardiovascular disease, it can also improve eye health, prevent macular degeneration, stabilize blood sugar, and prevent disease the sugar

No. 5 – Nuts (almonds, walnuts):Previous studies have shown that eating nuts can improve heart health symptoms, thus maintaining normal brain function and reducing the risk of brain diseases. Nuts contain nutrients such as healthy fats, antioxidants and vitamin E, which help maintain brain health, vitamin E can protect cells from free radical damage and help slow cognitive decline. Although all nuts are good for the brain, walnuts are a priority because they contain one more type of Omega-3 fatty acids than other nuts, which have an anti-inflammatory benefit. In addition, nuts also contain monounsaturated fat, polyunsaturated fat, plant protein, fiber, vitamins, minerals and other nutrients, which help reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and some cancers, type 2 diabetes and some. cancer, etc., and has the effect of reducing blood pressure, cholesterol, insulin resistance, and controlling weight.

No. 6 – Green Tea:Contains catechins and flavonoids; catechins have antioxidant effects and can help remove unstable free radicals in the body, thus reducing blood pressure, controlling cholesterol and preventing heart disease. flavonoids can help boost memory and help slow down age-related cognitive decline. In addition, green tea contains nutrients such as carotene, vitamin E and vitamin C, which have anti-aging effects.

Number 7 – Pulses (dry peas, broad beans, lentils, chickpeas, etc.):It is rich in fiber, folic acid, manganese, protein, potassium, iron, magnesium and copper and other nutrients, which help improve blood sugar, blood lipids and blood pressure, reducing the three high levels and reduces the risk of cardiovascular disease; also contains soy isoflavones and vitamins, helping to prevent cancer from getting worse.

No. 8 – mushrooms:It is rich in water-soluble fiber polysaccharide “β-glucan”, triterpenoids, vitamin D2, etc. It has functions such as stimulating immunity, stabilizing blood sugar, anti-inflammatory and antioxidant, and controlling cholesterol Previous studies have found that adults who eat 18 grams of mushrooms mushrooms per day in the risk of cancer 45% lower than adults who do not. to eat

No. 9 – Raw grains (Quinoa, Barley, Bulgur):Genetically modified grains that have not changed their cultivation methods for hundreds of years are rich in fiber, high-quality protein, vitamin B complex, vitamin E, magnesium, potassium, iron, etc., and will help them by maintaining the health of the nervous system, muscle function, blood health, etc.; Its high content of high-quality protein can provide 9 essential amino acids, and antioxidants such as phenolic compounds and vitamin E can help reduce oxidative stress, protect cells from free radical damage, and reduce the risk from chronic diseases. It is worth noting that its fiber content is very high, which helps prevent constipation, stimulates the growth of intestinal flora, improves intestinal ecology, increases immunity, and even improves mood satiety to control weight.

No. 10 – Salmon:Rich in Omega-3 fatty acids, it helps the body fight against inflammation, reduce the accumulation of liver fat, prevent fatty liver, and is responsible for protecting and preventing vascular endothelial cells on thrombosis, which reduces the risk of cardiovascular diseases such as heart disease and stroke.