7 kinds of food have amazing effects, make women more beautiful and more beautiful

Why: Only a vegetable rich in cellulose, dark yellow-orange can supply 5 times carotene, which is what you need every day to reduce the risk of cancer, protect against cold and other infections, and protect your skin. Protect from the sun. Potassium in these vegetables can also keep your heartbeat synchronized while lowering your blood pressure.

1, berries
berry
Reason: One ounce of berry contains more protective plant antioxidants than any other food. Experts say: "These compounds not only reduce your risk of disease, but also help you resist memory loss."

Servings: Target a cup of fresh or frozen berries of any kind, at least three times a week, and the berry researchers recommend a cup a day. Because berries contain high levels of satiety fiber, it can also help you lose weight. How to eat: Throw them into salads and treat them as snacks one by one like eating healthy chips. Add them to yogurt, cereals and juice. Stir them to whatever you are baking.

2, squid
Salmon
Reason: Know that salmon is the main source of omega3 fatty acids, omega3 fatty acids are unsaturated fatty acids that can fight heart disease, but do you realize that just 3 ounces of salmon can provide up to 170% of your daily vitamin B12? And more than 80% of vitamin D.

Serving size: The target is twice a week (if you use tuna instead), how to eat: roast or stew the squid with dill, throw it into spaghetti and salad if you are a vegetarian, or you don't eat For fish, you can omega3 fatty acids also known as DHA in these places: SilkPlus Omega-3DHA Soymilk HorizontalOrganic Add DHA Milk OhMama Nutritional Wine GoldCircleFarm Egg Rachel's Wickedly Delicious Yogurt.

3, green vegetables
green vegetables
Reason: It is almost impossible to meet your nutritional needs by eating green leafy vegetables, from spinach and lettuce to kale and vegetables. They are rich in cellulose, vitamins C and K, folic acid (a vitamin B that protects the heart and memory while protecting against birth defects), lutein (protecting vision), and four very important minerals: including calcium , magnesium, iron, potassium.

Servings: twice a day, and the darker the better, how to eat: add arugula to your sandwich, add leaf beets to lasagna, add spinach to egg rolls, add any green vegetables to fries, spaghetti and In the soup.

4, whole grains
Whole grain
Reason: They have more than 96% fiber, magnesium, zinc, chromium, vitamin E and B6 than refined grains. This nutritious food can help prevent the same health problems such as heart disease, cancer, diabetes, high blood pressure and even obesity caused by refined grains.

Serving Size: Ideally, all six of the daily grains you need should be complete and coarse grain, but at least three. How to eat: Start your day with oatmeal or whole grain cereal, eat 100% whole wheat bread and sandwiches, choose whole wheat paella and pasta, choose brown rice (fast food), whole wheat pretzel, or even Whole wheat tortillas.

5, nuts
nut
Reason: Nuts are an excellent source of protein, magnesium, vitamins B and E - a loyal warrior in the fight against heart disease and cancer. Yes, nuts are higher in fat calories, but their fat is good for the heart. You can't get a little benefit by replacing nuts with junk snacks.

Serving Size: Up to 5 (amount) a week (about 1/4 cup or about 15-20 almonds, cashews, walnuts or walnuts). How to eat: Use salad instead of garlic to spread nuts or bake them, mix them in paella and brown rice, script them into cereals and yoghurt, and decorate them with fried vegetables before serving at the table.
6, golden vegetables
Golden vegetables
Why: Only a vegetable rich in cellulose, dark yellow-orange can supply 5 times carotene, which is what you need every day to reduce the risk of cancer, protect against cold and other infections, and protect your skin. Protect from the sun. Potassium in these vegetables can also keep your heartbeat synchronized while lowering your blood pressure.

Serving Size: The goal is 2 cups and a half a day, equivalent to 1 sweet potato per day, 12 canned apricots or 1 cup of Butternut orange juice or carrot juice. How to eat: Try to get sweet potatoes from SomersTheFood&MoodCookbook
7, yogurt
Yogurt
Reason: Low or fat-free pure yoghurt is an excellent source of vitamins, protein, and calcium and if there is a positive culture - healthy bacteria are considered probiotics, which can crowd out the invasion of pathogenic bacteria.

Serving Size: 4 cups or more a week, if it's your main source of dairy products: reduce sugar and calories instead of pure yogurt and fruit, especially berries, and some cereals. Or more innovative: mix vanilla and chopped mint into yogurt and a piece of fruit, use yoghurt instead of sour cream for sauces and salad dressings, yoghurt and leeks to roast potatoes, thicken sauces and Use yoghurt to make soup.