1. Oatmeal is also full of B vitamins to improve the skin
Gans said: "I am an advocate of oatmeal."
Oatmeal contains many important nutrients, including B vitamins, fiber and protein.
These B vitamins are perfect for your skin, hair and nails, and they are more able to nourish your nervous system. Fiber helps keep your digestive system, while protein keeps your energy levels up.
However, Gans said: "I am not talking about instant oatmeal containing seasonings, try fresh oatmeal without packaging."

2, Sardines and anchovies contain brain-like omega-3 fatty acids
According to a January 2014 study, as your age increases, a diet that consumes more omega-3 fatty acids slows the brain's response. The sardines of the European anchovies, found in the Adriatic or from the Pacific Ocean, contain large amounts of omega-3 fatty acids.

3, The protein and fiber in beans improve your skin
Reduce inflammation and improve your heart health

Gans said: "In general, beans are extremely beneficial."
They are all protein, fiber and B vitamins, all of which are good for your body.
Protein and fiber are good for your heart health, and B vitamins can reduce skin irritation.
Although different types of beans have different types of special nutrients, just keep eating what you like. "However, I am not talking about eating bean puree, which may be high in fat. On the contrary, it tastes dull, like a Mexican-style omelet."


4, Eating sweet potatoes has many benefits, including keeping your skin firm. Every time you eat sweet potatoes, it will help your entire body, including your face. New York basic dietitian, Middleberg founder Stephanie said: "Sweet potato is an incredibly healthy food that contains a lot of carotene (the main ingredient used to illuminate the skin), vitamin C, vitamin B6, biotin, fiber and a strong antioxidant."
Sweet potato is also a good source of copper that can help your body produce collagen.
But how you eat sweet potatoes is also important. Sweet potato chips are not a healthy choice compared to regular French fries.
"It really depends on how familiar they are." Kelly Gans, try to make some baked sweet potatoes instead of French fries, you get nutrition but don't get unhealthy fat.

5, Moderate intake of red wine can improve cardiovascular health and prevent cancer.
          It may even help treat diseases such as Alzheimer's and Parkinson's disease.
Good news for wine lovers: A glass of red wine a night can improve your cardiovascular health.

According to a study from the University of California at Davis, red grape "skin and seed" antioxidants can reduce LDL (bad) cholesterol production, increase high-density lipoprotein (good) cholesterol, and reduce blood clotting.

Other studies have alsoound that resveratrol, an antioxidant in the grape skin, can prevent the development of tumors. As well as helping your body produce nerve cells, this may help treat nervous system diseases such as Alzheimer's and Parkinson's.

6, Curry powder can avoid the growth of toxic brain cells, prevent senile dementia
Curry has long been used in India to treat a variety of diseases, including breast cancer, liver disease and acne, and recent research suggests it may also prevent Alzheimer's disease.

In 2001, researchers at the University of California, Los Angeles found that curcumin-curric compounds reduced the effects of certain toxins in mice and brain modification models of Alzheimer's disease, and concluded that "this Indian spice ingredient indicates that it can prevent Al Zimmerm."

7, Antioxidants in berries can repair your skin and may even make your brain younger
Anthocyanins, antioxidants, give many berries a striking color, and they also protect your skin from UV rays. Middleberg said: "Strawberry is also a good source of silica, an important trace mineral that contributes to the health of the skin and connective tissue."
 

8, Cocoa reduces the risk of heart disease, prevent diabetes and cancer
         But choosing your chocolate carefully is essential.
Not all chocolates are healthy, but the right ones can actually improve your health.
Pure cocoa is very healthy, in the study of the Kuna Indians off the coast of Panama,
Science attributes the lower incidence of hypertension and cardiovascular and cerebrovascular disease to a high cocoa intake – more than 10 times that consumed by the average American.

"What you are looking for is powder, granules, or chocolate with more than 75% cocoa. Because the more cocoa, the less sugar and filler, the better."

9, Healthy fat such as olive oil, nut oil
         Can reduce your risk of heart attack, stroke and cardiovascular death
Not all fat is bad! Some types can even help you live longer. In a study of nearly 7,500 participants in five years, researchers at Harvard University found that among participants, a stroke with extra extra virgin olive oil or extra mixed nut oil had a low heart attack.

"The reduction is very obvious," wrote Dr. Anthony Komarov, head of the Harvard Health Journal.
Nuts and olive oil are easy to incorporate into your diet. You can use olive oil to cook and eat raw nuts. However, Middleberg said: "It is still very easy to over-exert."
She recommends a serving size of 1 tablespoon olive oil, 1 ounce of nuts, and 1-2 tablespoons of nut butter.


10, Milk can supplement your vitamin D.
Our body needs vitamin D, which is usually obtained by sunning the sun so that we can absorb calcium and maintain good bone health. In addition, according to a 2007 study in the UK, higher levels of vitamin D can also improve the health of our cellular DNA.
Slow down the aging process and prevent age-related diseases.

Gans said: "You really only need sunshine, and you will meet your demand for vitamin D in 10 minutes a day."

But for some people, especially in the winter, even the 10 minutes may be difficult to get.
In these cases, Gans recommends drinking milk because of vitamin D supplementation.