Balance is the truth of your body
Thanks to the progress of the times, food appears on our
table with a variety of ever-changing mentalities, which can be full of exotic
dishes, exquisite desserts, street snacks or visual feasts combined with art.
But these do not represent the most fundamental meaning of food to us-to
provide the nutrients needed by the human body to function. This does not mean
that you must completely abandon delicious food for your health, but eating
right is often more important than eating well, so occasionally you can also
make a balance between the two. After all, you know how to adjust your diet
according to your physical condition. , And getting more energy, health, and
even a happy mood is not a loss at all, is it? The following are 15 kinds of
fruits and vegetables with extremely high nutrient density. We recommend that
these foods full of energy be accompanied by your daily diet.
1. Microalgae
These small plants that grow in the sea can be said to be
the basis for life on the bottom of the sea. Fish and krill at the bottom of
the food chain, and even big whales at the upper level will feed on microalgae.
Microalgae are rich in Omega 3 unsaturated fatty acids and rare Omega 5, Omega
9 and so on. At the same time, they also contain special astaxanthin, a kind of
carotenoid, which has excellent resistance to vitamin C, E and coenzyme Q10
(CoQ10). Oxidation effect. Omega fatty acids and astaxanthin can fight
inflammation and protect important parts of the human body such as the heart,
blood vessels, eyes, joints, and brain.
2. Sprouts
Sprouts are one of the foods with the highest nutrient
density. The seeds store rich nutrients that are enough to nurture a new life.
Many kinds of nutrients are originally locked in the seeds by special enzymes
and other inhibitory ingredients. However, once the seeds begin to sprout,
These nutrients needed for growth will be released and utilized. Therefore,
compared with seeds, the nutrients in sprouts are already in a form that can be
absorbed by the body.
3. Microgreen baby salad dishes
Baby leaf is a kind of miniature vegetable that Taiwan has a
chance to eat. It has concentrated nutrients and flavor, and has a fresh and
tender taste. Unlike sprouts, baby salad dishes are slightly more mature, with
more obvious root development. The harvest time is usually 4 weeks after sowing
(depending on the variety), and it can grow up after sunshine and soil
planting. The sprouts do not require sunlight and can be eaten a few days after
the seeds have germinated. They are usually eaten with the roots and seeds.
Baby salads only eat the stems and leaves. The plant in this form has the same
nutrients as its prepared dishes, but it is more concentrated and easy to eat.
Whether it is added to soup, mixed with salad, or sandwiched, it is a good choice.
4. Kale
Dark green leafy vegetables are mostly very healthy foods.
Among the green leafy vegetables, kale is the healthiest one. It contains
chlorophyll, vitamins, minerals, fiber, antioxidants, and many active
substances. Every 100 grams of kale can provide 2 times the daily recommended
vitamin C intake, 3 times the daily recommended vitamin A intake, 10 times the
daily recommended vitamin K intake; and a large amount of vitamin B6 and
potassium , Calcium, magnesium, copper, manganese and other minerals. It also
has sulfur-rich phytonutrient (sulfur-rich phytonutrient)-can fight
inflammation, prevent cancer, heart disease, microbial infections, etc.; in
addition, its lutein and zeaxanthin are also heroes in protecting eye health.
5. Moringa
Moringa originated in India and Africa and has the
reputation of "miracle tree". It is easy to grow, and can provide
rich protein, fiber, high-quality carbohydrates, vitamins, minerals,
antioxidants, etc. It has high nutritional value and is a very important food in
third world countries with nutritional deficiency.
6. Raw Almonds
A moderate intake of nuts is good for health. Although it is
high in calories, the fat in it is monounsaturated fat, which can lower
cholesterol, prevent inflammation, and help the body absorb beneficial
nutrients. These healthy fats also play an important role in brain function,
strengthening physical strength, and maintaining youthful skin.
7. Avocados
Avocado, like nuts, contains good fats, but also provides
nutrients such as potassium, fiber, vitamin K, vitamin C, folic acid, vitamin B
complex and carotenoids. It can help the heart maintain health, lower
cholesterol, and prevent inflammation; it is also very helpful for blood sugar
control, stroke and cancer prevention.
8. Coconut Oil
Coconut and avocado have been misunderstood and stigmatized
because of their fat content in the past, but in fact, the fat in coconut can
boost vitality, reduce inflammation, help weight loss, reduce high cholesterol,
and fight cognitive decline diseases such as dementia and Azhai. Occurrence and
so on. Its benefits are not only in the body, but can also be used externally
as an emollient oil, deodorant, toothpaste, lip balm, etc. In the kitchen,
coconut oil is also a good helper for cooking.
9. Quinoa
Quinoa is a grain-like seed that is suitable for use as a
substitute for rice or pasta in many dishes. It is rich in protein, essential
fatty acids, iron, magnesium, manganese, and amino acid-Lysine, which is
lacking in many grains, and does not contain gluten.
(Editor's note: There is a native species of red quinoa in
Taiwan. Red quinoa is rich in plant polyphenols and high dietary fiber. The
high-quality protein content of 14.4% is not inferior to beef. It is easily
absorbed by the human body and is an excellent protein alternative for
vegetarians. It is called "the ruby of the grain".)
10. Chia
Chia seeds are an important product of the ancient Aztec
civilization. Warriors and messengers at that time carried nutritious chia
seeds on their bodies to replenish their physical strength and allow them to
travel long distances. Chia seeds are an excellent source of protein, essential
fatty acids, soluble and insoluble fiber. They can lower blood pressure and
cholesterol, enhance vitality, fight inflammation, and help the body detoxify
and lose weight.
11. Broccoli
Broccoli is one of the healthiest vegetables, rich in
vitamin C, vitamin A, iron, folic acid, potassium, manganese, vitamin K,
calcium and other nutrients. Eating broccoli can maintain healthy bones and teeth,
control blood pressure, strengthen the immune system, maintain heart health,
and have anti-cancer effects.
12. Berries
The petite berries are mainly composed of water and fiber,
so they have the characteristics of low calories and low sugar. It is a good
source of antioxidants, which can prevent cancer, scavenge free radicals, and
fight cell aging. Blueberries, blackberries, cherries, strawberries, grapes,
and raspberries are all common berries in life. In addition, there are camu,
wolfberry, and Brazilian plum to choose from.
13. Cabbage
Cabbage is rich in sulfide which can prevent cancer. It can
also maintain heart health and avoid microbial infections. At the same time,
cabbage is also a source of minerals, vitamin C, K, B complex and other plant chemicals
and antioxidants. Taking more cabbage can also prevent cognitive decline
diseases, enhance immune function, and protect eyes.
14. Cacao
Chocolate is often considered to be a relatively unhealthy
food because of the addition of sugar and animal fat in the process, but its
raw material-cocoa beans, actually has a very high antioxidant effect, rich in
protein, high-quality fat, carbohydrates and fiber , Iron, zinc, copper,
calcium, magnesium and other nutrients; it can also stimulate endorphin and neurotransmitters,
making people feel happy. In addition, cocoa has many benefits for hair, skin,
and nails.
15. Kiwi
Kiwifruit is the best source of vitamin C. It also has a lot
of fiber and potassium. Vitamin C can help maintain tissue health, skin elasticity,
prevent cancer, protect DNA from damage, and support the functioning of the
immune system and respiratory system; while fiber helps detoxify, maintain
digestive system health, and lower cholesterol.
After reading the above list, do you think it is not
difficult to eat healthy? If you have a good way to cook these ingredients,
please leave a message to share with us. In addition, I also want to recommend
the green vine sprouts, so that you can know more. When preparing dinner
tonight, try these nutritious ingredients!
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