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Harvard experts recommend five healthy foods!

Recently, Harvard University experts published a research report in the Harvard Health Newsletter, recommending five foods that can bring health to people, including Brussels sprouts (also known as small cabbage), blueberries, salmon, yogurt, Nuts, etc.
First place: Brussels sprouts (also known as small cabbage)
Can regulate intestinal function and relieve constipation

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Brussels sprouts are low in calories but nutritious and rich in vitamins A, C and K, as well as potassium and folic acid. In addition, Brussels sprouts are antioxidants that help prevent damage to body cells and tissues.

Nearly 90% of the ingredients in this vegetable are water, and the rest are important nutrients, especially rich in cellulose, so it is a sacred product that can regulate intestinal function and relieve constipation.
Eat like this:

1. Stir-fry, steam or roast, the time should not be too long. This substance is very hot, and other cooking methods, such as boiling, may destroy sulfur compounds.

2. Make a salad. You can choose to make salads with vegetables such as lettuce, purple cabbage, yellow pepper, and cherries.
Second place: blueberry

Antioxidant and anti-aging

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Blueberry is the "king of antioxidants" in fruits, contains a lot of vitamins C and A, and fibers that improve the digestive system.

Previous authoritative studies have shown that blueberry is a very strong antioxidant food, which is the result of the interaction of organic acids and anthocyanins. It is because of the rich anthocyanins that blueberries present a unique purple color.

Eat like this:
Fresh blueberries are preferred. When there are no fresh strawberries, you can also eat blueberry sauce and blueberry juice.

Third place: Salmon
Protect the heart and brain

Salmon is rich in protein and unsaturated fatty acids omega-3, which is very beneficial to the heart and brain, and also provides vitamin D. Eating salmon once a week is good for your body.
In addition to protein and unsaturated fatty acids, salmon is a good source of vitamins B12 and B6, as well as minerals such as selenium, magnesium and calcium.

Eat like this:

1. The US Food and Drug Administration does not approve that the public directly eat raw salmon, at least to heat above 63 °C to avoid infection with parasites.

2, can be foraging, in a soup about 70 ° C, the cut thin salmon slices into the soup.

3, can be slightly fried, cut the salmon nearly a centimeter thick, less fry until the two sides slightly yellow, so that the middle of the meat is semi-ripe broken, can also retain omega-3 polyunsaturated fatty acids.

Fourth place: yogurt
Beneficial intestine

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The report pointed out that drinking yoghurt is a simple way to obtain probiotics and help maintain a beneficial intestinal flora. Yogurt is also rich in protein, calcium, magnesium, vitamin B12 and fatty acids. Try to avoid adding sugar to the yogurt. The right amount of pure yogurt is the best choice every day.

Eat like this:
1. It is best to drink yogurt between 30 minutes and 2 hours after a meal, which can lower the acidity of stomach acid and obtain more probiotics.
2. The Chinese Dietary Guidelines (2016) recommends that the general population consume 300 grams of milk and dairy products per day, which is equivalent to the amount of milk and a box of yogurt.
Fifth place: nuts
Supplement healthy fat and vitamin E

Walnuts provide the right amount of healthy fat, protein and vitamin E. Walnuts, almonds and pistachios are good choices. But the nut intake should not be excessive, and eating one a day is enough. The nuts contain unsaturated fatty acids omega-3 and omega-6, vegetable protein, fiber, magnesium, phosphorus and vitamin B6.

Eat like this:
1. A small nut per day is enough. Eat too much, easy to eat too much oil.
2, nut rice paste. Add a few peanuts, hazelnut kernels, walnuts, almonds, etc., plus 1 teaspoon of sesame seeds, oats and other miscellaneous grains, add 1000 ml of water, and make rice paste, which can be used for breakfast.
3, made into mixed vegetables. Add diced lettuce, kale, etc., add sesame oil and vinegar, mix well, and finally sprinkle with a handful of nuts, fresh and delicious.