Top 16 Healthiest Foods You Shouldn't Miss

Various beans are excellent for your health. Besides, they also bring economic benefits to farmers and have a positive impact on the environment. Beans such as red beans, green beans, mung beans, and Dutch beans have been known and consumed for many centuries. They are a healthy source of protein, rich in fiber, low in fat, very good for health. Bean plants will continue to play a fundamental role in the sustainable future of our humanity. Beans are good for health because they provide protein, dietary fiber, antioxidants, and high nutritional value. Meanwhile, the glycemic index of beans is lower than other grains, low allergenicity, gluten-free, non-genetically modified. Some dry beans such as green peas, yellow peas, chickpeas, red or green lentils, pinto beans are a rich source of nutrients. According to Dr. Dee, a representative of the American Dry Bean Association, bean seeds have many B-group vitamins, iron, potassium, and a lot of fiber. Most bean seeds are very low in fat and calories. Sprouted beans have more protein than whole beans.

The International Organization for (FAO) has chosen 2016 as the international year of beans. In various types of beans, they often contain a lot of starch, but it is classified as a high-fiber group. Because the amount of protein it provides is equivalent to the amount of meat and fish we eat daily. In addition, beans also contain types of fiber, vitamin C, B6, and potassium. Therefore, you should eat a certain amount of beans every day to supplement nutrients for the body. Various beans play an important role in reducing cholesterol and triglyceride levels in the blood, better than oat bran. Eating beans provides natural support for treatment rather than using expensive drugs sold in the market to reduce cholesterol in the blood. Dr. James Anderson said he often advises patients to eat a cooked pinto bean every day to lower cholesterol. Recently, scientists have discovered a beneficial effect of bean seeds, which is the ability to fight cancer. Beans contain a substance called phytic acid - this is a very powerful antioxidant. Phytic acid is particularly effective in preventing the harmful effects of hydroxyl free radicals (free radicals hydroxyl) (OH) oxidizing fat-containing cells. Thanks to the ability to prevent the harmful effects of free radicals, the phytic acid of beans can block the cancerization process of cells.

Artichoke is undoubtedly familiar to each of us. It is a perennial thorny leaf plant originating from Europe. Artichoke also has health benefits, cools the body, and especially helps prevent some diseases such as cancer, liver function recovery. According to Eastern medicine, artichoke leaves are bitter, have diuretic effects, and are used to treat edema and arthritis. In addition, artichoke is also used as a diuretic, bile duct, treatment of acute and chronic liver and kidney diseases, kidney inflammation, and bone joint swelling.

People also use artichoke stems and roots sliced thinly, dried, and used like leaves. Artichoke contains minerals such as manganese, phosphorus, iron, and vitamins: A, B1, B2, C, providing 50-75 calories. Cooked artichoke buds have the effect of nourishing, stimulating digestion, appetizing, benefiting the liver, assisting the heart, diuretic, detoxifying, and increasing milk secretion for mothers (when simmering with pig trotters). For children, artichoke is considered a 'panacea' for liver disease because it cleanses toxins in the liver. Because the liver functions as a detoxifying organ, it is prone to liver toxicity. Your skin also depends on whether the liver function is healthy or weak, whether digestion is good or not. Therefore, artichoke tea will greatly improve your skin. If you get used to artichoke tea, you will find its taste quite rich and pleasant. Artichoke makes the skin smooth and brighter because it has the effect of cooling the liver, heat dissipation, detoxification, helping the skin less acne and dry. However, the use of artichokes also requires attention to the quantity; you should not use more than 10g per day, and if it is tea, you should not drink more than 2-3 bags per day.

Seafood is known as a source of natural vitamins and minerals. Vitamin B-complex, vitamin D, and vitamin B are abundant in seafood. B-complex vitamins (vitamin B1, B3, biotin, B12, etc.) perform various functions and affect energy production, metabolism, concentration, and even beauty. Seafood is both delicious and provides our bodies with a large amount of beneficial nutrients. In particular, most seafood contains a large amount of vitamin D, helping the body improve height and significantly prevent bone and joint diseases.

On the other hand, fish oil or fresh fish is rich in omega-3 fatty acids and protein. Natural protein helps slow down the aging process in women. It also stimulates the production of collagen in the body. Thus, omega-3 fatty acids in seafood help maintain youthful skin. Regularly supplementing various types of seafood into your diet will help maintain bright and healthy skin. The amount of omega-3 fatty acids in seafood helps prevent the risk of heart disease. It reduces the level of triglyceride fat in the blood and lowers the level of bad cholesterol in the body. Seafood is rich in iron and zinc, which are excellent nutrients to improve the problems of anemia. Eating seafood regularly will increase the body's hemoglobin levels. Additionally, the high zinc content in seafood also helps make your hair healthier and more beautiful. Therefore, to ensure heart health, you should eat various types of seafood at least 2 times a week.

The everyday sight of these sweet potatoes reveals a miraculous health booster. Sweet potatoes have a sweet taste but do not raise blood sugar, cause fatigue, or contribute to weight gain. The natural sugars in sweet potatoes gradually permeate into the blood, balancing the body's energy source. Sweet potatoes are an excellent source of dietary fiber, helping to maintain blood sugar levels in balance. Crushing 100g of sweet potatoes provides 86 calories, much lower than the 118 calories in 100g of regular potatoes. Sweet potatoes are rich in protein. The protein in sweet potatoes is particularly special due to its ability to inhibit colorectal and colon cancer in humans. The higher the protein content in sweet potatoes, the greater the ability to inhibit the activity of cancer cells.

The high vitamin B6 content in sweet potatoes reduces homocysteine in the body. Homocysteine is related to degenerative and cardiovascular diseases. Elevated homocysteine levels increase the risk of atherosclerosis, coronary heart disease, and stroke. Sweet potatoes are a abundant source of vitamin C, helping prevent colds and flu viruses. Additionally, vitamin C is essential for bones and teeth, good for the digestive system, and crucial in the formation of blood cells. Furthermore, vitamin C contributes to wound healing, collagen formation for youthful skin, stress reduction, and protection against potentially cancer-causing toxins. Sweet potatoes contain various vitamins, including A, C, fiber, and minerals to supply the body. Incorporate sweet potatoes into your family's meals to safeguard your own health and that of those around you.

Pomegranate is a rich source of vitamins A, C, E, and various minerals. This fruit has been used as medicine in the Middle East for thousands of years to protect the body from diabetes, cancer, and heart diseases. Pomegranate is widely consumed in Vietnam, providing excellent health benefits, especially for those with heart conditions. Pomegranate maintains the heart's health by supporting artery elasticity and reducing blood vessel inflammation. It also reduces arterial plaque, a leading cause of heart diseases. Additionally, pomegranate juice helps reduce the risk of artery blockage, maintaining stable blood sugar levels.

Despite containing fructose, studies show that diabetic patients drinking pomegranate juice for two weeks did not experience any increase in blood sugar levels. Pomegranate juice reduces damage and inflammation of blood vessels, lowers high blood pressure, and acts as a natural aspirin, improving blood flow throughout the body. It protects the body from cancer risk. The fruit's antioxidants eliminate free radicals, inhibiting cancer cell growth. Pomegranate induces apoptosis, a state where cancer cells self-destruct. Therefore, pomegranate is considered highly beneficial in preventing prostate cancer and inhibiting aromatase hormones, a major cause of breast cancer.

Eggplant contains a variety of nutrients such as protein, glucose, cellulose, fats, and a range of vitamins: A, B1, B5, B6, B9, C, PP, along with essential minerals like Fe, Ca, P, K, Mg, Mn, Zn... The fiber in eggplant helps prevent and treat colorectal cancer. These fibers absorb toxins and dangerous chemicals during digestion, a major cause of cancer. Consuming eggplant-based dishes can also prevent other cancers due to its high antioxidant content, eliminating free radicals harmful to the body.

Recent studies show that the eggplant's skin contains more fiber than the flesh. Therefore, when using eggplant in your meals, consider including the skin. Regular consumption of this food helps lower bad cholesterol levels, promoting heart health. Additionally, eggplant, with its high water and fiber content, helps maintain metabolism in the body, ensuring smooth and healthy heart function. Eggplant is a rich source of vitamins A, B1, B2, B5, B6, B9, C, PP, and essential trace element iron, supporting prevention against anemia. Moreover, the water and potassium content in eggplant stimulates effective heart function. The magnesium, potassium, calcium, vitamins A and C in eggplant contribute to improving bone structure, strengthening the body's immune system. With eggplants, you can create nutritious and delicious meals for your family.

According to numerous scientific studies, both domestic and international, the results consistently show that green tea is an incredibly beneficial leaf for improving human health and preventing diseases. The chemical components in green tea include essential oils, polyphenolic derivatives such as flavonoids, catechols, tannins, alkaloids like caffeine, theophylline, theobromine, xanthine, and vitamins C, B1, B2, B3... From a holistic perspective, green tea has a bitter taste, a neutral and cool nature, making it highly effective in cooling, detoxifying, promoting diuresis, and keeping the nervous system relaxed and gentle.

Furthermore, it helps combat stress, limits acne to maintain healthy and rosy skin. Notably, the caffeine and theophylline compounds in green tea act as brain stimulants and aid in our respiratory process, keeping them stable. Consequently, it enhances mental and physical performance, increases respiration, and strengthens and regulates heartbeats. The catechin component in green tea has been extensively researched and proven to reduce the risk of cancer, decrease tumor size, lower blood sugar, reduce cholesterol, act as a bactericide, combat flu viruses, and prevent bad breath. Additionally, global studies indicate green tea's radiation-blocking effects. Flavonols and polyphenols in tea have properties similar to vitamin P.

On the flip side, one of the polyphenolic derivatives, flavonoids, found in green tea, contributes to stabilizing blood pressure in individuals with a history of high blood pressure. Simultaneously, it enhances the durability and health of blood vessels. While polysaccharides reduce blood sugar, the high fluoride content in tea helps fight tooth decay. Green tea also boosts our immunity, improves the immune system thanks to a rich vitamin C supply. It promotes the carbohydrate exchange process with B-group vitamins and prevents aging and oxidation processes in the body, thanks to the abundant vitamin E content in green tea. Thus, green tea is a familiar beverage for most of our population, containing various antioxidants that keep the mind alert and energized after a day's work.

Our apples contain a high amount of vitamin C, 7 to 10 times higher than that found in oranges and lemons. Therefore, apples play an excellent role in enhancing immunity, providing antioxidants, promoting health, and maintaining radiant skin. Researchers have extracted from our apple juice to produce skincare products. Its benefits include reducing wrinkles, dryness, redness, swelling, addressing sunburned skin, and keeping the skin healthy and beautiful. Additionally, it prevents cataracts. One of the main reasons for cataracts is degeneration caused by oxidation. Consuming apples regularly helps eliminate free radicals, pushing back the risk of oxidation, and thus protecting the eyes from cataract risks.

One of the nutritional components of our apples is phloridzin, which effectively protects bones, prevents osteoporosis, especially in postmenopausal women. It increases bone density, making bones stronger. Those with anemia, lacking vitamins, and reduced hemoglobin levels should eat apples. This fruit is used to treat gout and chronic joint inflammation, preventing the formation of uric acid. Besides, apples are an excellent fruit to boost the body's resistance to radiation and energize the body. According to a study, the risk of colorectal cancer is inversely proportional to the number of apples each person eats. The report states that consuming more than one apple a day reduces the risk of colorectal cancer by about 50%. Apples contribute to protection due to their high content of flavonoids and polyphenols—two substances that can inhibit cancer cell growth. Juicy red apples will be a magical food to supplement your body with nutrients. Eat one apple a day for eternal health.

Eggs are a familiar food to us. Eating eggs will provide our bodies with a significant amount of protein and essential nutrients, making our bodies healthier than ever. This is a nutritious and regularly consumed dish for everyone, every family. Chicken eggs are rich in vitamin A, D, E, B1, B6, B12; calcium, magnesium, iron, zinc... and many essential amino acids for the immune system. Egg yolks are beneficial for the brain and nervous system. Egg whites have anti-aging effects, enhance strength, and flexibility of muscles. Lecithin in eggs aids in digestion, supports liver function, and reduces the risk of artery blockage due to increased cholesterol. Additionally, Lutein and zeaxanthin in eggs are antioxidants that benefit eye health.

Studies show that consuming an adequate amount of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two common eye disorders. Chicken eggs are a high-quality protein source with essential amino acids. Protein is a nutrient that creates all types of tissues and molecules serving both structural and functional purposes. Eggs also contain all essential amino acids in appropriate proportions. Therefore, your body will be well-equipped to fully utilize the protein in them. Providing sufficient protein for the body helps with weight loss, muscle mass gain, lowers blood pressure, and optimizes bone health.

Almonds are a highly nutritious nut for health. Almonds contain many essential minerals such as: Vitamins, calcium, antioxidants, folic acid... Therefore, almonds have many benefits in preventing diseases. Almonds contain monounsaturated fat, protein, and potassium - these are supportive elements for heart function. Especially, vitamin E in almonds acts as an antioxidant, also helping to reduce the risk of heart diseases.

In addition, almonds are a source of Folic Acid and Magnesium. Regular consumption of almonds daily will help increase your good cholesterol (HDL) levels while significantly reducing bad cholesterol (LDL) levels, effectively controlling cholesterol levels in the blood. When you eat almonds, you are providing your body with vitamin E and minerals to enhance the beauty of your skin and nails. Furthermore, your bones receive a necessary supply of calcium and phosphorus.

Avocado contains a significant amount of minerals and 12 types of vitamins. It is a magical food that helps the body replenish nutrients after a stressful day of work and study. Avocado contains a lot of vitamin E, which helps reduce the risk of coronary heart disease by about 35%-40% of monounsaturated fats (Omega-9 acids) that will help you lower cholesterol levels and prevent some other heart diseases. A study in the Archives of Medical Research showed that patients with high cholesterol levels who added avocado to their daily diet for 1 week reduced bad cholesterol and triglycerides by 22%, while increasing good cholesterol by 11%.

A serving of avocado contains 23% folate - a nutrient that reduces the risk of heart disease compared to those who do not eat. They also enhance the functioning of the nervous system, thanks to their dual effects, providing good cardiovascular protection, while oleic acid reduces atherosclerosis. In addition to increasing the absorption of antioxidants from other foods, avocados also have high antioxidant capabilities. Lutein and Zeaxanthin are two carotenoids in avocados that protect your eyes (common cataracts and macular degeneration in the elderly. So, make avocado a familiar dish for your family.

Mushrooms are considered a perfect food for everyone. It's not just delicious but also a precious medicine for our bodies. Mushrooms have low calorie content, no fat, no cholesterol, and very low sugar and salt content. Mushrooms provide a valuable source of fiber as well as some vitamins and minerals. Mushrooms are virtually fat, sugar, or salt-free. But they are a valuable source of fiber and create perfect dishes for those on a diet. With high water content (over 90%), mushrooms can be cooked in their own juice without the need for butter or oil.

In addition, mushrooms contain two antioxidants: Selenium and Ergothioneine. Antioxidants help eliminate free radicals and are believed to help the body fight against chronic diseases. Researchers in the United States have found that white mushrooms have 12 times the amount of Ergothioneine compared to wheat and four times that of chicken liver. Most mushrooms we eat every day have the effect of stimulating the body to produce interferon. This is a powerful immune system-supporting agent that helps the body resist the invasion of bacteria and viruses on damp days. Your daily menu will be more diverse with the presence of delicious dishes made from mushrooms. Mushrooms can be used to make savory and vegetarian dishes. The variety of mushrooms is also very diverse, such as shiitake mushrooms, oyster mushrooms, enoki mushrooms, wood ear mushrooms, and more...

Oats are a type of cereal that helps the body supplement a high amount of nutrients. It's good for people with heart disease and diabetes, making blood circulation better. Oats do not cause an increase in sugar levels and make you feel tired; instead, they provide you with a large amount of protein and fiber. That's why oats are considered a natural superfood. Because oats are rich in fiber, they can not only promote digestion and eliminate toxins in the body but also make the skin smooth and radiant. According to skincare experts, oat flour masks have the function of exfoliating dirt from the pores on the face. Thanks to the anti-aging substance saponin, it is effective and makes the skin smooth. Mix 1/2 cup of oat flour with 1/2 cup of hot water, 1/4 cup of honey, stir until smooth, let it cool, and apply a thin layer evenly on the face. Leave the mask on for 10 minutes and then rinse with cool water.

In addition, from oat flour, you can prepare many delicious diet dishes such as baked goods, waffles, and baked bread... You will absorb twice the amount of fiber compared to other flours but with very few calories. Eating pastries made from oat flour helps you work longer, and the body's movements become more flexible. British scientists have pointed out that eating foods made from oat flour 3 hours before work, especially work that requires a lot of movement, will help the body burn excess fat quickly and provide energy for muscle activity. On the other hand, having breakfast with oat flour every day will help you prevent the risk of breast cancer. Especially for women in the premenopausal period with the phenomenon of excess fiber from cereal types, oat flour will help reduce the risk of increasing fiber content in the body and regulate endocrine very well.

Red beetroot helps you control cholesterol levels in the body. That's also a good reason to add this food to your daily meals. This superfood helps increase good cholesterol and reduce bad cholesterol. In particular, bad cholesterol attacks your arteries. One of the best properties of beetroot is blood purification. Rich in iron, it contributes to the regeneration of blood cells and promotes the process of supplying oxygen to the body. To naturally purify the blood, you need a beetroot juice with its roots and leaves. Mix beetroot, roots, and leaves with water in a blender. It's better to drink this mixture on an empty stomach.

Thanks to its detoxifying properties, beetroot protects the body from the increase of cancer cells. Many studies also prove that it reduces the risk of developing cancer, especially colorectal cancer. So, if possible, you should eat as much as possible for your body to have natural cancer-fighting agents. Regularly drinking beetroot juice is an excellent way to detoxify the body and combat stress. This superfood contains a large amount of methionine, a natural detoxifying substance. It also contains betanin, which helps eliminate fatty acids in the liver. To optimize detoxification, you should drink continuously for 7 days to 1 month, but not too much, as it will lead to budget deficits.

Garlic is rich in antioxidants. Garlic cloves will help boost your immune system. In addition, they reduce your digestive system while ensuring that your metabolism doesn't slow down at a snail's pace. Supplementing garlic daily helps provide a lot of allicin to the body, thereby reducing the risk of catching a cold by 63%. Besides, eating garlic helps reduce the duration of a cold by 70%. For example, if you have a cold for 5 days, it will reduce to 1.5 days. Thanks to that, your health will recover faster. Garlic is considered a natural antibiotic that effectively reduces high blood pressure like some other specialized drugs. According to estimates by scientists, about 600 to 1500 mg of garlic extract helps achieve high blood pressure reduction in 24 weeks. In addition, polysulfides and sulfur molecules have the effect of relaxing smooth muscles, stimulating the production of endothelial cells, and dilating blood vessels. This effectively controls your blood pressure.

The compound allicin in garlic slows down or stops the growth of cancer cells in the body. Especially in colorectal and stomach cancer. The American Cancer Research Institute also points out that garlic helps reduce the rate of cancerous tumors. Nutrients in garlic such as Vitamin C, Vitamin B6, manganese, zinc, combined with antioxidants and enzymes... have very good effects in the formation of connective tissue and bone metabolism, while enhancing calcium absorption for stronger bones. For women, garlic slows down the process of bone loss by increasing estrogen levels. Eating garlic a lot helps middle-aged women maintain healthy bone joints.

Turmeric root - a type of root not only familiar to Vietnamese people but also to many people around the world. Turmeric is not only widely used as a spice to color dishes but also has a great impact on human health, so it is used a lot as medicine. Turmeric is a valuable medicinal plant highly appreciated by scientists and medical professionals among many other medicinal plants. In golden turmeric, there is a main active ingredient, which is curcumin, researched based on clinical experiment results proving that curcumin has many valuable biological activities: anti-inflammatory, anti-cancer cells, helps protect the liver, kidneys, and some parts of the body. Golden turmeric not only has the effect of restoring health for women after childbirth, treating diseases such as gastric ulcers, irritable bowel syndrome, but it also has a great effect on chronic diseases such as cancer, cardiovascular disease, liver, gallbladder, and even high blood fat...

In traditional medicine, golden turmeric is used to treat gastric ulcers, heal open sores or used for postpartum women with poor blood, pale skin. Many people also use golden turmeric to apply all over the body to help the skin elastic and promote blood circulation. So far, fresh turmeric and turmeric powder have been considered as the elixir of beauty because of their inherent medical properties. In addition to the beauty care function, fresh turmeric also supports increasing immunity as well as preventing and treating diseases during seasonal transitions. At the same time, turmeric is also a spice that both creates a beautiful color and aroma for family meals. Moreover, a warm water cup of turmeric powder mixed with honey every morning is very good for our stomach.