The top ten healthy foods have been announced, garlic is only ranked ninth, the first one is in every household!

Eating is not only about satisfying food and clothing, but also a way of self-care. By taking in the right ingredients, you can enhance your body's immunity and resist the invasion of diseases. The following ten ingredients are rated as the "Top Ten Healthy Foods" for their rich nutritional value and unique health benefits. Let's learn about the effects of these ingredients and let health start from daily diet!

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10. Peanuts

Peanuts are known as "longevity nuts". They are rich in protein, fat, vitamins and minerals, which help replenish physical strength. The monounsaturated and polyunsaturated fatty acids in peanuts are very beneficial to cardiovascular health, and can reduce bad cholesterol and increase good cholesterol. In addition, peanuts are rich in antioxidants, which help delay aging. Especially in autumn and winter, eating peanuts can supplement calories and enhance the ability to resist cold. However, when eating peanuts, you should pay attention to controlling the amount to avoid consuming too much fat. 

9. Garlic

As a natural antibacterial food, garlic's health benefits are widely recognized. The allicin in garlic has strong antibacterial and antiviral effects, which can help strengthen the immune system and prevent colds and flu. Studies have shown that regular consumption of garlic can also lower blood pressure and cholesterol levels, and has a good protective effect on the cardiovascular system. However, garlic has a strong taste, which some people may not like, but its health benefits cannot be ignored, especially in cold seasons, it can be eaten in moderation to enhance immunity.

8. Black Fungus

Black fungus is rich in iron, calcium and dietary fiber, and is known as the "vegetarian version of meat". Its iron content is 20 times that of spinach, and it has a good effect on preventing and improving iron deficiency anemia. The gelatinous components in black fungus can also help clean the stomach and lower cholesterol, making it suitable for middle-aged and elderly people and people with three highs. In addition, black fungus can moisten the lungs and relieve coughs. In the dry autumn and winter seasons, it can be added to the diet in moderation to nourish yin and moisten dryness.

7. Broccoli

Broccoli is known as the "king of vegetables" and is highly praised for its rich vitamin C and dietary fiber. Vitamin C helps improve immunity, while dietary fiber helps intestinal health and promotes detoxification. Broccoli also contains a large number of antioxidants and plant compounds that are beneficial to health. In autumn and winter, broccoli not only provides sufficient nutrition, but also effectively resists the cold and helps the body better adapt to climate change.

6. Sweet potato

Sweet potatoes are a common food in autumn and winter. They are soft, sweet and very popular. Sweet potatoes are rich in dietary fiber and antioxidants, which can promote digestion and prevent constipation. In addition, the low calorie and high satiety of sweet potatoes make them an ideal food for people who want to lose weight. At the same time, the beta-carotene in sweet potatoes can be converted into vitamin A, which helps maintain the health of the skin and eyes. In autumn and winter, eating sweet potatoes in moderation can also warm the body and help the body better adapt to the cold climate.

5. Pumpkin

Pumpkin is rich in beta-carotene, vitamin C and minerals, which are beneficial for improving immunity and protecting eyesight. The potassium in pumpkin helps control blood pressure, and the rich dietary fiber can promote digestion and prevent constipation. In addition, pumpkin has a certain antioxidant effect, which can help remove free radicals in the body and delay aging. Pumpkin has a soft and sweet taste, which is very suitable for making various dishes and desserts. It is a very good nutritional choice in autumn and winter.

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Fourth place: Yam

Chinese yam is known as a "spleen tonic" in traditional Chinese medicine. It has the effects of nourishing the spleen and stomach, nourishing yin and nourishing the kidney. Chinese yam is rich in starch and dietary fiber, which can provide stable energy release and is not easy to cause blood sugar fluctuations. The low fat and high fiber content of Chinese yam is also beneficial to cardiovascular health. In addition, the mucus protein in Chinese yam has a protective effect on the gastrointestinal mucosa and can relieve stomach discomfort. In autumn and winter, Chinese yam can be stewed or added to soup. It is delicious and nourishing, and is a good product for maintaining the spleen and stomach.

Third place: Walnut

Walnuts are rich in omega-3 fatty acids, vitamin E and various minerals, which are very beneficial to brain health and cardiovascular system. Omega-3 fatty acids can help reduce inflammation and have a positive effect on preventing arteriosclerosis. The antioxidants in walnuts also have anti-aging effects and can help protect cells from damage by free radicals. In addition, the various nutrients in walnuts have a good effect on enhancing memory and improving concentration, and are especially suitable for mental workers and students.

Second place: Fish

Fish is an important source of high-quality protein and Omega-3 fatty acids, which can effectively lower blood pressure and cholesterol levels. Omega-3 fatty acids can also protect the heart and reduce the risk of cardiovascular disease. The low fat and high protein content of fish make it a healthy choice in the daily diet. It is not only easy to digest, but also provides rich nutrition. In autumn and winter, eating fish in moderation can help improve immunity and is very helpful in strengthening the body's resistance.

1. Apple

Apple is known as the "king of fruits". Its rich vitamin C, dietary fiber and polyphenols make it the top of the list of healthy foods. Vitamin C can enhance immunity, while dietary fiber helps intestinal health and prevents constipation. The polyphenols in apples have antioxidant effects, which help delay aging and protect cardiovascular health. As the saying goes, "An apple a day keeps the doctor away." It is recommended that you eat more apples in autumn and winter.

These ten healthy foods are rich in nutritional value and unique health benefits. Proper combination of these foods can not only meet the daily nutritional needs, but also enhance immunity and prevent diseases. In this autumn and winter season, let us start with diet, choose natural healthy ingredients, and take care of our health.