The top 10 superfoods highly recommended by Harvard University, if you eat these 10 foods every day, you can be 20 years younger than your peers. These foods are packed with more nutrients than regular foods and are among the top 10 healthy foods certified by Harvard Medical School. So what exactly are these superfoods?
The number one superfood is berries, including blueberries, raspberries, strawberries, blackberries, cranberries and acai berries.
Their bright color comes from antioxidants such as anthocyanins, polyphenols and vitamin C, which help fight aging, inflammation and boost immunity, while vitamin C also promotes collagen synthesis.
The second is quinoa, which is not actually a grain, but a seed that contains all nine essential amino acids. There are three common colors, white, red and brown, the darker the color, the stronger the antioxidant. Use it as a staple food not only to control sugar and fat, but also to supplement vitamin D and a variety of minerals.
Third is walnuts, which a 2011 study ranked as the healthiest nut, thanks to their high levels of unsaturated fatty acids and excellent anti-inflammatory properties.
The fourth is cruciferous vegetables such as broccoli, cauliflower, kale and radishes. These vegetables are rich in a sulfur-containing compound called glucosinolide, which not only has antioxidant properties and immune regulation, but also prevents and suppresses tumors.
The fifth is fish, which is rich in omega-3 unsaturated fatty acids. This high-quality fatty acid can be anti-inflammatory and anti-aging, the human body can not make it by itself, it is recommended to eat more deep-sea fish, pay attention not to over-processing, steamed has the highest nutritional value.
The sixth is oats, to choose whole oats, rather than ready-to-eat oats, which have a glycemic index 20 times higher than whole oats. Whole oats are rich in dietary fiber, which helps control sugar, reduce fat and promote the growth of intestinal probiotics, and are rich in B vitamins and minerals.
The seventh is legumes, which help boost metabolism, increase NAD+ levels in the body, and slow down aging. The Dietary guidelines for Chinese residents recommend 15-25 grams of soy a day, and the easiest way is to drink a cup of unsweetened soy milk every day.
The eighth is olive oil, which is known as one of the healthiest sources of fat and contains natural anti-inflammatory substances. Ageless Goddess (American actress) Anne Hathaway drinks two spoonfuls of olive oil a day to keep her gut healthy.
Ninth is tea, tea polyphenols are natural antioxidants.
Finally, low-sugar yogurt, a cup a day can supplement probiotics, promote gut health and boost immunity, and is also an excellent source of calcium.
How many of these 10 superfoods can you eat? With scientific planning, you can be 20 years younger than your peers!