We have every right to like or dislike the foods we eat. However, there are certain foods that we all need to ensure are part of our daily diet simply because they are good for our health. We present to you the top 10 healthiest foods for everyone.
1. Tuna
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| Tuna in oil (Photo: thuonghieuviet) |
Includes tuna and other fatty, dark-fleshed fish. These fatty fish are rich in omega-3 fatty acids, which help to lower cholesterol levels and reduce the risk of heart disease. Researchers have also indicated that omega-3 fatty acids may play a significant role in preventing conditions such as hypertension, chronic arthritis, Alzheimer’s disease, depression, dry eye syndrome, and possibly even cancer. These are diseases that affect many people worldwide.
Plan to eat fatty fish at least 2-3 times a week.
2. Eggs
With only 75 calories, one egg provides about 12% of your daily protein, as well as numerous other nutrients such as vitamins A, B6, B12, D, folate, iron, phosphorus, and zinc. Eggs are also classified as “functional foods,” which are beneficial to health.
The key components are carotenoids, lutein, and zeaxanthin found in egg yolks. These substances play an important role in enhancing visual capacity and preventing some common causes of blindness.
However, you should also be cautious when consuming eggs: ensure that your cholesterol levels are normal before starting a diet that includes more eggs. You may have high cholesterol without knowing it. However, if your cholesterol levels have been tested and are normal, 2 to 3 eggs per week can boost your health. Just remember: it’s best to eat boiled or scrambled eggs rather than fried.
3. Beans
Includes black beans, lima beans, and kidney beans. According to researchers, consuming more beans can reduce the risk of heart disease and stroke while helping to prevent cancer.
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White bean pudding with coconut milk (Photo: vietshare) |
The reason is that beans are a rich source of antioxidants. Many vegetables, fruits, beans, and nuts rank high on the list of antioxidant foods.
A serving of 1/3 cup of cooked beans contains about 80 calories, is low in fat, cholesterol-free, and has a mix of carbohydrates. Beans also provide B vitamins, potassium, and fiber. They can be used as a side dish and can also replace meat. While beans do not contain complete protein like meat, you can complement your diet with grains or dairy products in addition to beans. This is especially beneficial for vegetarians.
4. Coconut
Helps reduce the risk of heart disease and hypertension. The effects of coconut are manifested in three ways: first, it keeps the inner membrane (the layer of cells between the heart and blood vessels) healthy, thereby reducing the risk of heart disease; second, it lowers blood pressure, which is also related to heart disease; and third, it regulates platelet function (disc-shaped components in the blood that help with clotting) in a manner similar to aspirin.
The main component of coconut, which scientists refer to as flavanol, is also found in dark chocolate. Scientists suggest that just a small amount (10g) of dark chocolate each day is not harmful to health.
5. Brazil Nuts
Brazil nuts are rich in selenium, making them a source of “complete” protein. Unlike most other plant-based protein sources, the proteins in Brazil nuts contain all the essential amino acids that support optimal human development, similar to animal proteins. Even animal products like chicken and beef do not contain as much selenium as Brazil nuts.
Selenium is also a powerful antioxidant. It is also an excellent source of zinc (which is essential for digestion and metabolism).
Eight Brazil nuts (30g) are considered a sufficient serving. They are high in fat, so it is advisable not to consume them more than 3 times a week. They can also replace other fats in the diet and should not be added to meals.
It is also important to note: Brazil nuts are high in saturated fat, so they can be risky if you have heart disease. In such cases, you should opt for lower-fat nuts, such as almonds, as an alternative.
6. Garlic
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| Yogurt helps prevent the excessive growth of harmful bacteria in the stomach-intestinal tract (Photo: TTO) |
Garlic is not just a simple spice; it is a food that is very beneficial for health. Studies have shown that garlic can help prevent heart disease, hypertension, and cancer, and it may enhance lung function. Garlic also boosts the immune system, especially during cold seasons.
Aim to include 1-2 cloves of garlic in your daily diet. Remember not to overcook garlic. Avoid garlic if you are taking anticoagulant medications.
7. Yogurt
Yogurt not only contains essential calcium for bones but is also a source of probiotics – foods that contain or supplement bacteria that can alter or improve gut bacterial balance, enhancing health. Probiotics prevent the excessive growth of harmful bacteria in the stomach-intestinal tract.
Aim to consume a cup of non-fat or low-fat yogurt each day. It is very beneficial for your health!
8. Citrus Fruits
You may know that citrus fruits are a rich source of vitamin C, but did you know that oranges, lemons, and grapefruits are also high in antioxidants?
Citrus fruits contain zeaxanthin (like eggs) which is good for vision. These fruits are also rich in flavanones, which play an important role in cancer prevention. They also contain high levels of caffeic acid, which helps reduce the risk of heart disease and eye conditions.
9. Bananas
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| Bananas help reduce the risk of stroke, maintain gut health, and ensure a good night’s sleep… (Photo: TTO) |
Studies have shown that potassium-rich foods like bananas can help reduce the risk of stroke.
Potassium also plays a key role in muscle, heart, and nerve function. It helps maintain fluid balance in the body. It also prevents calcium loss through urine.
Eating bananas before bedtime can also promote better sleep, as bananas help reduce serotonin levels. Furthermore, bananas support gut health and are a great source of quick energy for on-the-go meals.
10. Cranberries
Cranberries, with their proanthocyanidins, help reduce the risk of heart disease and stroke while boosting urinary tract health. Recent studies show that cranberry juice may also help fight stomach-intestinal viruses. Drink 300 ml of cranberry juice daily to reap the wonderful health benefits.
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