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What to eat for good health is becoming a matter of concern for many people. Here are 11 proven healthy foods.
1. Eggs
Eggs are healthy and rich in nutrients. Eating eggs is good for your heart because it helps change the size and shape of your LDL (bad) cholesterol.
At the same time, eating eggs helps increase HDL (good) cholesterol levels and insulin sensitivity. In a 12-week study in people with metabolic syndrome, the group who ate whole eggs showed better cardiovascular improvements than the group that ate only egg whites.
Eggs also contain highly digestible, highly nutritious protein that keeps you feeling full and satisfied for hours, thereby reducing your intake for later meals. Egg yolks are also high in lutein and zeaxanthin, which help protect against common age-related eye diseases such as cataracts and macular degeneration.
Trứng là thực phẩm giàu chất dinh dưỡng và tốt cho sức khỏe
2. Coconut oil
The American Heart Association (AHA) points out that, unlike some other saturated fats, coconut oil does not contain cholesterol. However, the AHA also recommends that people consume saturated fats in moderation, up to 120 calories per day, or 5 to 6% of daily calories.3. Avocado
The active ingredient folate in avocado is effective in preventing stroke and heart-related diseases.
In addition, avocado also contains a lot of potassium minerals that are effective in regulating blood pressure. Oleic acid is very effective in lowering blood cholesterol levels.
4. Legumes
Legumes including beans, lentils, peas and peanuts, are healthy foods. They are rich in protein, minerals and fiber.
Legumes are also rich in potassium, magnesium and other minerals. Some studies have found them to help reduce inflammation, lower blood sugar, and promote heart health.
Các loại đậu đều giàu protein và các khoáng chất khác
5. Fresh meat
Raw meat is an excellent source of protein. It helps people develop larger, more complex brains that nutrient-rich plant foods don't have.
6. Coffee
Scientific studies have proven that caffeine brings the following benefits to the body:
Helps improve mood and promote metabolism in the body. Contains polyphenol antioxidants, which reduce the risk of disease. Caffeine is used in endurance sports to reduce pain and increase exercise performance. Helps treat depression, Alzheimer's and Parkinson's. Polyphenols in coffee beans taken before meals have been shown to improve arterial function in men. Reduces the risk of rheumatoid arthritis in men The risk of type 2 diabetes is 8 - 33% lower in people who drink coffee every day. Has a protective effect on the liver. Specifically, slowing the progression of chronic hepatitis C and reducing the risk of liver cancer.
Cà phê mang lại nhiều lợi ích đối với cơ thể
7. Canned vegetables
Canned vegetables are foods that should be eaten. Because frozen foods almost always retain all the nutrients.
Storage method determines the quality of frozen food. If food is blanched, boiling it before refrigeration will lose vitamin C and vitamin B.
8. Whole grains
Whole grains are healthy foods that help reduce inflammation, lose weight and belly fat. However, this type of food should not be applied to people with paleo, low-carb diets, diabetes and gluten intolerance.
Oats are beneficial for heart health due to their high fiber and antioxidant content. In addition, it also contains a type of fiber called beta glucan, which helps support weight loss.
Buckwheat and quinoa are also grains, but they are gluten-free and contain more protein than other grains. Furthermore, quinoa is rich in antioxidants.
9. Salt
Salt is an important electrolyte, helping to balance electrolytes, strengthen muscles and brain function. However, eating too much salt also increases the risk of high blood pressure, cardiovascular disease, and stroke.
The American Diabetes Association recommends that people with diabetes eat 1.5 - 2.5 grams of salt per day. Meanwhile, healthy people should not eat less than 3 grams of salt per day to limit the risk of cardiovascular diseases.
The paleo diet should only be applied in some cases, not everyone. Therefore, to know how much salt you need to consume, you can go to your health care provider for further advice.
Muối là chất điện giải quan trọng giúp tăng cường cơ bắp và chức năng não bộ
10. Shellfish
Shrimps, mussels, crabs and oysters are foods rich in nutrients. However, high cholesterol is cause for concern. In healthy people, the liver produces less cholesterol than usual to neutralize the cholesterol provided by food.
Shellfish are rich in selenium, a substance important for brain function. They are also an excellent source of iodine that helps maintain thyroid function and overall health.
11. Chocolate
Chocolate contains flavanols that have better antioxidant effects than some fruits, including blueberries and acai. In addition, flavonoids also work to protect the skin against the sun.
Dark chocolate has also been shown to increase insulin sensitivity, lower blood pressure, and improve arterial function in adults with overweight, high blood pressure, or both.
For the best effect on health, you should choose chocolates containing at least 70% cocoa, low in fat and sugar.
All questions need to be answered by a specialist at Vinmec International General Hospital, please book an appointment on the website to be served.
Reference source: healthline.com
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