There are so many healthy foods. As the well-being wind blows, interest in healthy foods that prevent various diseases is also growing. However, there are many known good foods, but which foods are good for where? Business Insider, introduced “The 10 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. The Korea Herald discloses 10 foods with the most nutrients among foods that can be easily found around.
1. 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.
2. Potatoes
Potatoes contain potassium, magnesium, iron, zinc, vitamin C and B vitamins. Vitamin C in potatoes prevents high blood pressure and cancer, and helps to recover from stress-induced fatigue. 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.
3. Seaweed
Seaweeds called “vegetables of the sea” refer to seaweed, seaweed, and kelp. Seaweed is rich in minerals such as calcium, iron, magnesium, protein, and vitamins, 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-stimulating 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, it is combined with vitamin B1 to help recover from fatigue and enhance energy. It is also excellent in antioxidant activity and is good for preventing colon and stomach cancer.
5. 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.
6. 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 yolk contains nutrients that are hard to find in other foods, especially vitamin D and choline, and is rich in lutein and control xanthin, so it is an effective drug for preventing eye diseases. Because it is a high-protein food, it is helpful in dieting.
7. Kale
Kale is by far the best among green vegetables that are known to be good. It is rich in vitamin C, minerals, potassium, carotene, and fiber, and is full of nutrients good for anti-aging. Kale is also good for cancer prevention. In particular, it is 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.
8. 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.
9. 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 protein aging in the eyes. In addition, it is known to have effects such as capillary protection, prevention of scurvy and diabetes.
10. Shellfish
Shellfish, including clams and oysters, are among the most nutrient-rich foods that can be obtained from the sea along with seaweed. 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.
