It is said that people eat as much as they eat.
If you regularly add some food to your daily diet, you can achieve a healthy, smooth skin, promote digestion and enhance the immune system. From brain-healthy walnuts to heart-friendly tomatoes, eating the right nutrition is good for the whole body.
Sydney dietitian Lindy Cohen (Lyndi Cohen) reveals what food you should eat to improve your health, from your hair and eyes to your bones and skin. "people pay too much attention to Brazilian berry bowl (acai bowl) and wolfberry," she told the Australian Daily Mail. "I don't know that everyday foods like tomatoes and beans are the real superfoods," she told the Australian Daily Mail. Instead of removing food from your diet, focus on more fruits and vegetables. Naturally, you will eat more healthy food and less unhealthy food. "
Smooth skin
If you want smooth skin, Lindy recommends broccoli, oranges, carrots, lanterns and kiwifruit.
Broccoli is rich in vitamin C, an important antioxidant for skin health. Vitamin C, she says, boosts immunity and is essential for collagen production.
"you can also exchange the other vegetables or fruits mentioned above for food."
Heart health
Tomatoes are a daily superfood rich in heart-friendly lycopene. Lycopene makes tomatoes bright red.
If you want to keep your heart healthy, add a tomato to your diet. A can of tomato soup or grilled tomatoes is an easy way to promote heart health.
"while other red fruits and vegetables, such as watermelons, also contain lycopene, it is estimated that 1/3 of the lycopene in our diet comes from tomatoes."
Eyes bright
"Egg yolk in eggs contains lutein, and studies have shown that it helps prevent macular degeneration," she said.
Many people recommend eating a chicken egg whites omelet, which means you miss the nutrients in the egg yolk.
"over the years, we have been told to avoid cholesterol and not egg yolk, but now we know more clearly that eating one egg yolk a day does not lead to high cholesterol."
Enhance immunity
If you want to strengthen your immune system, it's a good idea to supplement probiotics. Your intestinal health is closely related to your immunity.
"you don't have to eat expensive supplements. Among the foods, Greek yogurt is found to be the best source of probiotics."
[生理] cerebrum
Walnuts are similar to the brain, because omega-3 fatty acids, including DHA, walnuts, are also good for your attention and mood.
"foods like walnuts and fatty fish also help prevent cognitive decline in old age."
digestion
"most people don't eat enough fiber, which is essential for healthy digestion," she said. Think of fiber as your gut broom to help clear things you don't want. "
Adding legumes to your diet will be a good source of fiber.
"add a jar of chickpeas to your salad, put kidney beans in your soup, or put some beans on toast."
muscle
"your muscles are made up of proteins, so getting enough protein from nuts, seeds, dairy products, tofu, legumes and meat will help you exercise your muscles and help you recover after exercise."
Strong skeleton
Dairy products are one of the best sources of calcium, she says, and that's what you need to strengthen your bones and avoid osteoporosis.
Most people do not have enough calcium in their diet. You can eat calcium from plant sources, but the easiest way to meet your daily calcium needs is to eat three dairy products, such as yogurt, cheese and milk.
（人和高等动物的呼吸器官） lungs
In addition to the brain benefits, healthy fat in fatty fish is also associated with lung health. It is recommended to eat fatty fish twice a week, such as salmon.
Intestinal health
"legumes are the easiest and cheapest way to increase fiber intake and help support intestinal health," Lindy said.
"most people don't consume 25 to 30 grams of fiber a day. You can add a jar of chickpeas or other beans to a salad or casserole. "
Have a head of hai
"A lot of foods that are good for your skin are also good for your hair and nails (because they are connective tissue)," Lindy said.
"there are many reasons to add healthy fat to your diet, and promoting hair health is just one of them. Those who do not consume enough essential fatty acids may find themselves prone to hair loss and hair loss. Healthy fat helps keep your scalp gloss and moisture. I like to eat salmon twice a week, an avocado a week, melon seeds, nuts and extra virgin olive oil every day. I buy a dozen eggs every two weeks. I always eat egg yolk, which contains biotin, a group B vitamin that helps improve your hair, skin and nails. "
