Nutrient-dense foods include beneficial micro- and macronutrients, such as vitamins, minerals, protein, fiber, and healthy fats, like omega-3 fatty acids.
You can support your overall health by choosing foods that have the widest range of nutrients and the most variety. No single food provides all the nutrients you need, so a varied diet is better.
First, you'll want to limit or avoid processed foods that are high in calories but low in nutritional value, according to Healthline . Some foods even increase inflammation and negatively impact your health.
Then, start adding nutritious foods to your diet. The foods on this list contain beneficial nutrients that can help
- Reduce inflammation.
- Reduces oxidative stress and cell damage, which contribute to cancer and other diseases.
- Helps regulate essential body functions such as digestion.
- Supports healthy organ function.
- Reduce the risk of or help control diseases, such as type 2 diabetes and dementia.
Bitter melon brings many unexpected health benefits (Photo: Shutterstock).
Besides salmon, eggs, kale, berries…, this list also includes
A vegetable that is quite familiar to many Vietnamese people and is also ranked in the list of the most nutritious foods is bitter melon.
Health Benefits of Bitter Melon
Bitter melon is a cucumber-shaped vegetable with antioxidant properties. It is commonly grown in many parts of Asia, South America, and Africa and has long been a traditional medicine or medicinal food in some regions.
Research shows that the nutrients it contains can:
- Helps control blood sugar levels in people with diabetes.
According to Nguyen Tri Phuong Hospital (HCMC), bitter melon has the effect of reducing the effects of sugar on the body, so it has long been used to treat diabetes in a variety of traditional medicine systems.
Bitter melon naturally lowers blood sugar levels, so when consuming bitter melon, you should be cautious if you are taking any medications that also affect blood sugar levels, to avoid lowering it to dangerous levels.
- Protects the brain and improves memory in people with Alzheimer's disease.
- Has anti-cancer properties.
Laboratory studies have shown that bitter melon slows the growth of certain cancers. Specifically, it has the ability to kill leukemia cells in test tubes.
A cancer study published in March 2010 found that bitter melon killed breast cancer cells without affecting normal cells.
However, these studies have not yet been directly linked to humans. Therefore, further research is needed to see its benefits for humans.
A 130g serving of cooked bitter melon contains 53 calories and also provides fiber, calcium, magnesium, potassium, B vitamins, vitamins K, C and A.
One of the secrets to longevity in Okinawa is a plant-based diet. Their meals, which include stir-fried vegetables, sweet potatoes and tofu, are nutrient-dense and low in calories. Bitter melon, with its antioxidants and blood sugar-lowering compounds, is of particular interest.
Known as goya in Okinawa, bitter melon is often served with other vegetables in a dish called goya champuru. This dish is representative of Okinawan cuisine . It usually consists of tofu with some vegetables, roots, meat, fish, eggs, etc.
Recent studies show that bitter melon is as effective as pharmaceutical drugs in helping to regulate blood sugar levels.
What to note when using bitter melon
When consumed in moderation, bitter melon can be a healthy and nutritious addition to your diet.
However, consuming too much bitter melon or taking bitter melon supplements can cause some side effects. In particular, bitter melon has been linked to diarrhea and abdominal pain.
Bitter melon is not recommended for pregnant or breastfeeding women. Bitter melon seeds can be toxic to children. Therefore, consult your doctor before using bitter melon.
Source: https://dantri.com.vn/suc-khoe/muop-dang-sieu-thuc-pham-gia-re-cua-nguoi-viet-20250630062725313.htm
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