14 Super Foods that Change Your Life - Adance


No matter how old you are, it’s never too late to start paying attention to your diet. Let the rich nutrients in the super food bring you health and vitality.

14 Super Foods that Change Your Life

14 Super Foods that Change Your Life
14 Super Foods that Change Your Life

Whenever we sit down and dine, we are making choices between life and death. It is scary to listen to, but it is also a choice to change the course of life and health. Whether you are 22 or 62 now when you choose to enjoy your meal, you are making a decision, and this decision will affect the way you spend the rest of your life.

Of course, no one can guarantee that a healthy diet will make people sick and painless. However, there is enough evidence to show that certain foods are indeed associated with avoiding certain diseases. This is exciting because it means that our hands and plates can change the future.

Welcome to the world of superfood

Super Food is based on a very simple concept: some foods are healthier than others.

We can all guess that apples are healthier than potato chips; or even if they smoke, are overweight, and never exercise, catching a few nuts in a week can at least reduce the risk of a heart attack by 15%. This is why some foods are full of strength.

Super Foods offers 14 nutritious foods. They have been shown to help prevent, and in some cases reverse, the ills of aging, including cardiovascular disease, type 2 diabetes, high blood pressure, certain cancers, and even old-age dementia.

Superfoods mostly have "partner foods", usually in the same category as superfoods, and provide similar nutrition. For example, almonds, sunflower seeds, walnuts, and several other nuts are all partner foods for superfood walnuts.

1. Beans: a rich source of protein and vitamin B groups

  • All beans are superfoods, and lentils, green beans, peas, green beans, broad beans, black beans, and red beans are the most common.
  • Recommendation: Eat at least 4 beans a week, 0.5 cups each time (a cup refers to the size of a baseball).

Beans are a rich source of vitamin B. They are low in fat, low in price, and contain a variety of proteins. For these reasons, beans should have a place on the table. The power of beans includes:

  • Lowers cholesterol 
  • Fights heart disease and high blood pressure
  • Stabilizes blood sugar 
  • Reduces obesity 
  • Reduces constipation * Alleviates 
  • diverticulosis (such as large bowel diverticulosis) 
  • Type 2 diabetes
  • Reduces the risk of cancer, especially pancreatic cancer, colon cancer, breast cancer, and prostate cancer.

Many people worry that beans can cause flatulence. Beans do cause flatulence in the gastrointestinal tract. This is caused by bacteria attacking substances that are difficult to digest in the intestines. The following recommendations can alleviate the discomfort caused by eating beans:

  • Canned beans and hummus do not cause flatulence. 
  • If you regularly eat a small number of beans, the body will adapt to this food, and the problem of digestion will be reduced. 
  • Soak the beans before cooking: the first rinse and pick the beans, boil and boil for 2 to 3 minutes. Turn off the heat, let the beans soak for a few hours, then add water to boil. This boiling and soaking process causes the beans to release most of the indigestible carbohydrates. Although this method will lose some vitamins, it is beneficial if you can enjoy the beans.

2. Blueberry: Super Antioxidant

Partner food: red grapes, strawberries, cherries, cranberries, raspberries, blackberries, and other fresh, frozen or dried berries.

Recommendation: Eat 1 to 2 cups a day.

Although the appearance of blueberries is small, the nutritional power is very large, and it contains more powerful and powerful anti-oxidants than other fruits and vegetables.

The benefits of blueberries include lowering the risk of cardiovascular disease and cancer and helping to maintain healthy skin, soothing sagging skin, and bags under the eyes.

Blueberries contain high levels of antioxidant phytonutrients, especially anthocyanins, which play an important role in preventing cardiovascular diseases, diabetes, dementia, cancer, and degenerative eye diseases such as macular degeneration and cataracts. The role has also been shown to help reduce the incidence of breast cancer.

Blueberries also contain another antioxidant, ellagic, which blocks the metabolic pathways that promote cancer production.

Blueberries are rich in pectin, a soluble fiber that soothes diarrhea and constipation; blueness contains tannins that reduce inflammation in the digestive system. Blueberries can also reduce hemorrhagic E. coli and promote urinary tract health.

3. Broccoli: strong anti-cancer weapon, the main source of iron for vegetarians

Partner food: cabbage, cabbage (cabbage), white broccoli, cabbage, Qingjiang, mustard, turnip.

Recommendation: Take 0.5 to 1 cup per day.

Broccoli and partner foods of the same cruciferous plant are the most powerful weapons against cancer, especially lung cancer, stomach cancer, colon cancer, and rectal cancer.

The relationship between broccoli and colon cancer is most pronounced, that is, the greater the intake of broccoli, the lower the chance of colon cancer.

In addition, broccoli can also improve the immune system's ability to reduce the incidence of cataracts, strengthen cardiovascular health, strengthen bones, and prevent birth defects and deformities. Broccoli is one of the highest known nutrient-rich foods, but a calorie is very low; it is also an excellent source of vegetarian iron.

It is worth noting that broccoli contains substances that cause thyroid enlargement and should not be ingested excessively; however, it is absolutely safe to eat two cups a day.

4. Oats: the hero of lowering cholesterol and blood sugar

Partner food: brown rice, wheat germ, millet, yellow corn, flaxseed meal, barley, wheat, buckwheat, rye.

Recommendation: 5 to 7 servings of whole-grain foods per day.

Oatmeal has low-calorie content, is rich in fiber and protein, and is a rich source of magnesium, potassium, zinc, copper, manganese, selenium, vitamins B1, E, and pantothenic acid. Oats also contain phytonutrients, such as polyphenols, phytoestrogens, etc., which help reduce heart disease and certain cancers.

The ability of oats to lower cholesterol is particularly noteworthy. Oatmeal contains a special fiber, Xiangxiang E sugar, which seems to be the hero of lowering cholesterol.

Studies have shown that people with high cholesterol (more than 220mg / dl), as long as the intake of 3 grams of oatmeal containing soluble fiber, or about a bowl of oatmeal, can reduce total cholesterol by 8 to 23%.

If every 1% reduction in serum cholesterol is explained by a 2% reduction in the risk of heart disease, it can be seen how much the effect of oats is.

Oatmeal also has a positive effect on blood sugar levels, which can lower the soluble fiber of cholesterol, which is also beneficial to people with type 2 diabetes.

People who eat oatmeal or oat bran-rich foods have lower blood sugar levels than when they eat white rice or white bread because soluble fiber in oatmeal slows the rate at which food leaves the stomach and delays the absorption of glucose.

5. Orange: rich in vitamins, eating is more beneficial than drinking

Partner food: lemon, grapefruit, other citrus fruits.

Recommendation: Eat 1 servings a day.

In the fifteenth and sixteenth centuries, countless sailors died of scurvy during long-term navigation. Until the 18th century, it was discovered that vitamin C in citrus fruits could save lives.

Citrus fruits are rich in vitamin C and other important nutrients such as flavonoids, pectin, folic acid, and lemon olein, which play an important role in reducing the incidence of chronic diseases. Many studies have found that orange can maintain heart health and prevent cancer, stroke, diabetes, and many chronic diseases.

Citrus fruits have the nutritional value from the inside out. The orange C. contains 10 times more vitamin C than juice. Therefore, eating fresh orange is more beneficial than drinking juice.

However, vitamin C is soluble in water and cannot be left in the body, so it is best to supplement it from dietary sources daily to maintain the proper concentration of vitamin C in cells and blood.

The white lining of citrus fruits contains a lot of pectins, which is effective in lowering cholesterol and stabilizing blood sugar. Eating white lining is a simple way to increase the intake of pectin. You can also dig a little peel and take lemon olein.

The peel of citrus fruits contains a lot of nutrients, but if you want to eat the peel, remember to wash it carefully, or buy organic citrus fruits.

6. Pumpkin: rich in carotenoids (α + β)

Partner food: carrots, sweet potatoes, orange peppers.

Recommendation: Eat once every 2 to 3 days, 1.5 cups each time.

Pumpkin has very high fiber content, low calorie, and is full of nutrients against the disease, including potassium, pantothenic acid, magnesium, vitamins C and E. The fiber content is also quite high.

However, the main nutrients in the top few on the list of superfoods are the carotenoids (including alpha and beta radish).

Carotenoid-rich foods have many abilities to promote health and fight disease.

They have been shown to reduce the risk of many types of cancer, including:

  • Lung Cancer
  • Colon Cancer 
  • Bladder Cancer
  • Cervical Cancer
  • Breast Cancer
  • Skin Cancer
  • Heart Disease 
  • Cataract
  • Eye Macular Degeneration 
  • Protects skin and eyes from UV damage

Beta radish in food helps prevent lung cancer, but surprisingly, beta radish supplements do not perform equally well.

Studies have shown that people taking beta-radio side supplements have an increased proportion of lung cancer. This is because carotenoids must work together with other nutrients, and the effect is difficult to predict after dismantling. Therefore, the intake of beta-carotene from natural foods is currently a safer method.

7. Wild salmon: provide essential fatty acids

Partner food: black mullet, oysters and clams, sardines, flounder, canned blue-and-white squid, squid, squid.

Recommendation: Eat 2 to 4 times a week.

Not all fats are harmful to health. The unsaturated fatty acid omega-3 contained in squid is one of the essential fatty acids essential to the body and helps the body to create the ideal cell membrane.

If the cell membrane is not well constructed, it will not allow the cells to achieve the desired nutrients, which in turn will make the health bright red; these health problems include:

  • Stroke 
  • heart attack
  • arrhythmia
  • part cancers, such as breast and colon cancer 
  • diabetes
  • Asthma
  • Hypertension
  • eye macular degeneration 
  • chronic obstructive pulmonary disease (the COPE) 
  • Self immune system disorders, such as lupus erythematosus, rheumatoid arthritis 
  • hyperactivity disorder 
  • depression

The lack of essential fatty acids is almost undetectable because its symptoms are not obvious. Dry skin, fatigue, easily broken nails and hair, constipation, frequent colds, and flu, can not concentrate, depression and joint pain and other symptoms, maybe a lack of dietary omega-3 fatty acids caused.

8. Soybean: the best vegetable protein

Partner food: a variety of soy products, such as tofu, soy milk, miso.

Recommendation: At least 15 grams of soy protein per day, divide the serving size into two meals or snacks.

Soybeans are rich in vitamin E, minerals and vegetable proteins, and contain a lot of soluble fiber, omega-3 fatty acids, and most importantly, soybeans provide a large number of phytonutrients that can fight disease, such as phytoestrogens.

Many studies have found that soy has a positive effect in preventing cardiovascular disease, cancer, and osteoporosis, and also helps relieve symptoms of menopause and menstruation.

Soybean isoflavones are similar in nature to estrogen, which is naturally secreted by the body and can prevent hormone-related cancers such as breast and prostate cancer.

After the nutritional value of soybeans was widely publicized, the supplements of isoflavones immediately went to the shelves of health food stores, claiming to alleviate women's menopausal symptoms. However, whether the isoflavone supplement can exert the same effect as natural soybeans are still unknown, so it is safer to take natural soybean food.

9. Spinach: Nutrition Model Student

Partner food: cabbage, mustard, Qingjiang, Roman lettuce (commonly known as "Continental Girl"), turnip leaves, orange pepper.

Recommendation: Eat once every 2 to 3 days, one cup at a time.

Popeye Buddhism always became strong and powerful after eating canned spinach. Indeed, spinach is healthier than any other food. It is called a “nutrition model”. Its nutrients can be listed as a long list: carotenoids, vitamins C and E, antioxidants, vitamins K and B, and supplements. Q10, minerals (calcium, iron, etc.), chlorophyll, polyphenols, omega-3 unsaturated fatty acids, etc.

  • Many studies have confirmed that spinach can reduce the risk of the following diseases:
  • cardiovascular disease, including stroke and coronary artery disease
  • Multiple cancers such as colon cancer, lung cancer, skin cancer, oral cancer, stomach cancer, ovarian cancer, prostate cancer, and breast cancer
  • Degeneration of the macula caused by aging
  • cataract

10. Tea: rich in catechins, reducing the risk of various cancers

Recommendation: At least one cup a day.

Tea is an ancient pastime. Orientals have long known that the benefits of tea are wide and the body and mind, but until recently, Western talents were surprised that tea was a healthy drink.

Studies have found that catechins in tea can inhibit the formation and growth of tumors and reduce the risk of almost all cancers.

Tea also helps prevent the following diseases:

  • Osteoporosis
  • low blood pressure, decrease the risk of stroke 
  • promote heart health 
  • maybe able to prevent damage to the skin caused by the sun, such as wrinkles and skin cancer 
  • antiviral 
  • anti-inflammatory 
  • anti-tooth decay 
  • Allergy 
  • prevent cataracts

11. Tomato: rich in lycopene, the benefits are too much to say

Partner food: red watermelon, red grapefruit, persimmon, papaya, red heart guava.

Recommendation: Take a glass of tomato juice or partner food every day, and many fresh tomatoes every week.

Lycopene is a member of the carotenoid family, a pigment that imparts a red color to tomatoes, and is a major contributor to tomato health.

Tomatoes are particularly effective in preventing prostate cancer; and more and more studies have shown that tomatoes have a certain degree of help in reducing the risk of breast cancer, cancer of the digestive tract, cervical cancer, bladder cancer, and lung cancer.

Lycopene, vitamin C and J radish in tomatoes are excellent antioxidants, and rich in potassium, niacin, vitamin B6 and folic acid can maintain cardiovascular health.

Lycopene is combined with other nutrients to increase the sun's ability to protect the skin. In other words, it is like a sunscreen lotion in the body.

In addition, lycopene can also indirectly reduce the risk of degeneration of the macula caused by aging.

12. Turkey (chicken breast): Lean meat is the most abundant protein

Partner food: peeled chicken breast

Recommendation: 3 to 4 servings per week, each with about 85 to 115 grams.

Peeled turkey chicken breast is one of the thinnest meat proteins, with lower-calorie and saturated fat than normal chicken breast.

The turkey also provides a wealth of nutrients, especially niacin, selenium, vitamins B6 and B12, and zinc, which are good for heart health and help reduce the risk of cancer and maintain the health of the immune system.

13. Walnut: Unsaturated fatty acids lower cholesterol

Partner food: almonds, pistachios, sesame seeds, peanuts, pumpkin seeds, sunflower seeds, cashews, walnuts, macadamia nuts, hazelnuts.

Recommendation: Eat 5 times a week, about 25 to 30 grams each time.

Nuts such as walnuts are rich in healthy omega-3 unsaturated fatty acids that lower cholesterol and reduce the risk of heart disease.

Studies have also found that people who eat nuts often have a lower risk of developing diabetes, cancer, and many other chronic diseases. A lot of vitamin E in nuts is also good for brain health.

It should be noted that the heat of nuts is quite high and should not be ingested excessively; please remember the key concept of “replacement”: replace other saturated fatty acids with nuts, such as cheese and cream.

14. Yogurt: Probiotics strengthen the immune system

Recommendation: two cups a day

Yogurt provides many health-promoting substances such as live bacteria, protein, calcium, and vitamin B. Its effects include anti-cancer (especially colon cancer), lowering cholesterol and blood pressure, relieving atopic dermatitis and lactose intolerance. Symptoms, and the suppression of harmful bacteria and so on.

The gastrointestinal tract is a hotbed of more than 500 kinds of bacteria. They are good or bad. The beneficial bacteria can help carbohydrate metabolism, synthetic amino acids and vitamin K. Yogurt is the source of beneficial bacteria that benefit the health of the digestive tract and strengthen the immune system.

Studies have shown that after eating Yogurt with live bacteria, the common pathogenic bacteria in the nasal passages, Staphylococcus aureus, will decrease. This is a clear sign that Yogurt stimulates the immune system, and there is a healthy transmission between the gastrointestinal and upper respiratory tract immune systems.

When purchasing a dog, please note the following:

  • Low fat or skim yogurt is better. 
  • It does not contain artificial colors. 
  • Purchase a fresh Yogurt (check the expiration date on the container). 
  • The ingredient is labeled with yogurt protein (whey protein can increase the viability of the beneficial bacteria). 
  • Rich in live bacteria, the more varieties, the better.

Drinking tea and adding a little milk is enough.

Milk tea is a very popular drink in Taiwan, but if you want to preserve the antioxidants in tea and enjoy the benefits of preventing heart disease and cancer, you can't add too much milk.

In June 2004, Prevention magazine suggested that a cup of about 140 grams of tea and a tablespoon of milk (about 15 ccs) would be enough. Too much milk would affect the antioxidants in the tea.

However, adding sugar and lemon juice to the tea does not significantly affect the effectiveness of the antioxidant component.

Editor's note: This article was published in 2004. The background of the person, the matter of the object has been adjusted or changed. Please forgive me for any inconvenience.


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Health Information: Nutrition, Fitness, Beauty, Yoga, Gym: 14 Super Foods that Change Your Life - Adance
14 Super Foods that Change Your Life - Adance
No matter how old you are, it’s never too late to start paying attention to your diet. Let the rich nutrients in the super food bring you health and vitality.
Health Information: Nutrition, Fitness, Beauty, Yoga, Gym
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