10 healthiest foods in the world
There are so many healthy foods. As the well-being wind blows,
interest in healthy foods that prevent various diseases is also increasing.
However, there are many known good foods, but which foods
are good for where?
Business Insider, an American news outlet, introduced "The 11
Most Nutrient-rich Foods in the World" and also shared information
on what diseases each food is good for.
The amount of food you can eat per day is fixed, so
maximizing your intake of essential nutrients is a good
way to keep your health.
1. Salmon
Salmon, a high-fat food, is famous for being rich in omega-3
fatty acids (unsaturated fatty acids). Salmon fat contains EPA,
which prevents vascular diseases such as arteriosclerosis, blood
clots, heart disease, and stroke, and DHA, which improves brain
activity. In particular, salmon is rich in acid, protein, vitamins and
minerals, which helps to optimize the body's functions and is known
to be effective in preventing heart-related diseases, dementia, and
depression. The American Heart Association recommends eating
fatty fish, such as salmon, twice a week.
2. Kale
Kale is by far the best among green vegetables known to
be good. It is rich in vitamin C, minerals, potassium, carotene,
and fiber, and is full of nutrients that are good for anti-aging.
Kale is also good for cancer prevention. It is particularly effective
in suppressing breast, rectal, and cervical cancer. It also contains 10
times more rutin and zeaxanthin, which protect the eyes, so kale is
recommended for eye protection.
3. Seaweed
Seaweeds called "vegetables of the sea" refer to seaweed,
seaweed, and kelp. Seaweed is rich in minerals, protein, and
vitamins, such as calcium, iron, and magnesium, which purify
the blood and prevent anemia. It is also effective in preventing
various adult diseases such as high blood pressure and arteriosclerosis
and cancer. It contains a lot of iodine, a mineral component,
which helps to prevent thyroid disorders and increase metabolism.
4. Garlic
Garlic is an essential ingredient in Korean cooking. Garlic
is loved as a spice because it improves the taste of food and
has an appetite-promoting effect. Garlic contains various nutrients
such as calcium, iron, phosphorus, zinc and allicin along with vitamins
C, B1, and B6. Allicin, a representative component of garlic,
aids digestion, boosts immunity, and lowers blood pressure and cholesterol
levels. In addition, combined with vitamin B1, it helps to recover from
fatigue and enhances energy. It is also excellent in antioxidant activity
and is good for preventing colon and stomach cancer.
5. Shellfish
Shellfish, including clams and oysters, are among the
most nutrient-rich foods that can be obtained from the sea
along with seaweeds. Vitamins and zinc are rich in iron, so it
is said to be good for recovery from fatigue and anemia.
It is also rich in taurine, which helps reduce blood pressure
and blood cholesterol levels. Vitamin B2 contained in shellfish
also prevents vision loss. If anyone wants to become a vegetarian,
keep an eye out for clams. Although it is not meat, it has the nutrients
of animal foods.
6. Potatoes
Potatoes contain potassium, magnesium, iron, zinc, vitamin C and B vitamins
. Vitamin C in potatoes prevents high blood pressure and cancer, and helps in
relieving fatigue caused by stress. It also contains pectin, a vegetable fiber,
which is good for constipation. Potatoes are considered one of the few
"complete foods" because they contain most of the essential nutrients in
small amounts. In fact, there are records of people who survived on only
potatoes for a very long time.
7. Liver
People prefer lean meat with a chewy texture rather than
animal liver. But when it comes to health, animal intestines
are better than lean meat. Animal liver is a low-fat, high-protein
food rich in nutrients. It promotes metabolism and improves
physical strength, and iron and folic acid in the liver are known
to be good for anemia. In addition, animal liver is in the spotlight
as a health food because it functions to store essential nutrients
in our body for a longer period of time.
8. Blueberries
As it became known that blueberries are good, the consumption
of blueberries among Koreans has exploded over the past few years.
Blueberries are rich in dietary fiber, calcium, and iron. The most
representatively known function is the effect of improving eyesight.
The anthocyanin pigment contained in blueberries prevents cataracts
and retinitis by preventing the aging of proteins in the eyes.
In addition, it is known to have effects such as protecting
capillaries, preventing scurvy and diabetes.
9. Egg Yolk
Egg yolks were considered a avoidable food because of their
high cholesterol content. However, a recent study found that
egg yolks only increase good cholesterol. Although high in
cholesterol, it does not affect the level of low-density lipoprotein
(LDL), which is bad cholesterol in the body. Egg yolks contain
nutrients that are hard to find in other foods, especially vitamin D
and choline, and are rich in lutein and control xanthine, so they are
also effective in preventing eye diseases. Since it is a high-protein food,
it is helpful in dieting.
10. Dark Chocolate
Dark chocolate containing more than 85% cacao is full of
various nutrients such as fiber, iron, and magnesium. It is
rich in antioxidant polyphenols, which inhibit free radicals that
cause arteriosclerosis, cancer, and aging, purify blood, and lower
blood pressure. It is also known to be effective against stress and allergies.
Caffeine in chocolate has a short-term arousal effect, boosting brain
activity, relieving fatigue and stress, and increasing concentration.
One study found that eating chocolate five or more times a week
could cut your risk of heart disease in half.
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