Superfood Recommendations

Top 10 superfoods recommended by Harvard

Harvard University recommends 10 superfoods, which have important nutrients and help reduce the risk of cancer, heart disease, diabetes, and prevent other chronic diseases.

Super food recommendation :

1. Salmon

Salmon is rich in omega-3, Dr. Michelle Hauser said that this healthy fat helps prevent arterial thrombosis, as well as slightly lower blood pressure, has anti-inflammatory properties, and helps relieve arthritis. The American Heart Association recommends eating salmon twice a week.

2. Blueberry

Blueberries have extremely high anthocyanin content. It can enhance the antioxidant capacity, fight against free radicals, and remove harmful substances in the body. It is also a good anti-aging fruit.

3. Brocoli

For the body, it is a natural “anti-disease master”. Cauliflower is also known as the anti-cancer king of fruits and vegetables. Dr. Michelle Hauser recommends eating it at least 3 times a week to effectively reduce the risk of cancer.

4. Quinoa

Due to its very comprehensive nutrition, quinoa is also selected as a super energy food that astronauts must eat. Quinoa is rich in protein and daily essential amino acids, as well as many vitamins and minerals. At the same time, quinoa is also gluten-free. It can be eaten by people with gluten allergies and is a great substitute for grains.

5. Dark chocolate

A moderate intake of dark chocolate is good for cholesterol, blood pressure and blood sugar. Professor Hauser, PhD in Nutrition, recommends that everyone eat dark chocolate within 30g a day. Choose cocoa with a concentration higher than 70%, which can also resist oxidation and anti-aging.

6. Low-fat beans

Harvard Medical School hailed it as perfect food. Low-fat beans are very versatile and can be easily added to any dish. They can also be used as a substitute for red meat. And legumes are an excellent source of folic acid, potassium, magnesium, iron, protein, and fiber.

7. Walnut

Rich in unsaturated fatty acids, it can help the absorption of fat-soluble vitamins A, D, E, and K, and increase the feeling of fullness. Walnut has a high antioxidant content, which can prevent inflammation of the body and resist aging. It is a very healthy snack. But because of the high fat and calories, the recommended daily dosage is 2 tablespoons.

8. Oatmeal

Oatmeal is rich in dietary fiber, which can lower cholesterol. It is friendly to diabetics. It is also a good fat-reducing and weight-loss meal to help lower cholesterol. But remember to choose plain oatmeal without additives. Don’t choose too high sugar content. You can add a small amount of fresh fruit to taste.

9. Olive oil

It can reduce the risk of cholesterol and heart disease. It is also friendly to people with high blood sugar. It is recommended to use 1-2 tablespoons for a dish, not too much.

10. Tea

Tea is a very good natural antioxidant, which can inhibit the occurrence of cancer cells, heart disease and Alzheimer’s. In addition to the most popular green tea, dark tea, white tea, and green tea (oolong tea) are also beneficial. According to Harvard Medical School: White tea contains less caffeine and is suitable for people who are sensitive to caffeine and have poor sleep. Tea polyphenols can also delay aging, but remember not to drink bottled tea with high sugar content.

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