10 foods that will keep you from getting sick

　　1. Berry fruits

　　According to research by the United States Department of Agriculture, blueberries are the fruit with the highest antioxidant content, followed by cranberries, followed by blackberries and strawberries. The color of berries comes from the pigments anthocyanins, antioxidants that neutralize free radicals. Such free radicals can cause chronic disease of, such as cancer , heart disease, etc. Berries, especially cranberries, can also prevent urinary tract infections.

　　2. Dairy products

　　Dairy products are not only a good food that provides calcium, but they also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are all key elements in the fight against osteoporosis. The U.S. Nutritional Guidelines recommend that everyone consume 3 servings of low-fat dairy products every day. It also recommends doing weight-bearing exercise every day to strengthen bones.

　　3. Lipid fish

　　Fish contains large amounts of Omega-3 fatty acids. These fish include salmon and tuna. This fatty acid fights disease and helps reduce the amount of fat in the blood, while also preventing blood clotting associated with heart disease.

　　4. Vegetable foods

　　Among disease-fighting foods, vegetables are also the best. These vegetables include spinach, kale, bok choy and lettuce. They all contain large amounts of vitamins, minerals, beta-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals, and antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the likelihood of type 2 diabetes.

　　5. Whole grain foods

　　Whole grains contain nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B, etc. which are good for the heart healthy elements. These elements can also control your weight and reduce the risk of diabetes. The fiber content keeps you from feeling hungry between meals while also improving your digestion.

　　Eat at least three servings of whole grains every day: Whole grains； barley ； rye ； millet ； Quinoa ； brown rice ； Wild rice and whole wheat pasta, breads, breads and cereals. According to the American Dietetic Association, the recommended daily fiber intake is 21-38 grams. Of course, the specific amount of intake depends on your gender and age.