There is a wide variety of fruits, vegetables and edible oils. If we rank the top picks for each category, here are the champions:
1. Champion Fruit: Papaya
Papaya claims first place thanks to papain, an enzyme that aids the intestinal digestion of meat protein and helps prevent gastric ulcers and indigestion.
It is also low in sugar, so it will not lead to excessive calorie intake. Papaya is best eaten after meals; consumption on an empty stomach may cause abdominal discomfort.
How to eat
Green and ripe papayas have different cooking methods. Green papayas are suitable for stewing with meat or steaming. Yellow ripe papayas taste better raw and retain more vitamins.
2. Champion Vegetable: Sweet Potato
Sweet potatoes consistently top health food lists and are widely recognized as anti-cancer food. Other tubers such as purple sweet potatoes, taro, potatoes and Chinese yams are also highly recommended.
Rich in dietary fiber, sweet potatoes create a strong sense of fullness quickly. They also contain abundant lysine, which protects the skin and delays aging.
How to eat
Make sweet potato congee with cornmeal. Cornmeal is packed with health-promoting nutrients. Paired with sweet potatoes, it achieves protein complementation and enriches the nutritional value of the congee.
Nevertheless, sweet potatoes should not replace staple food every day, especially for teenagers, as this may lead to insufficient protein intake.
3. Champion Edible Oil: Olive Oil
Both olive oil and corn oil are rich in unsaturated fatty acids, which clear cholesterol off blood vessel walls and prevent hyperlipidemia, arteriosclerosis and coronary heart disease.
Olive oil abounds in monounsaturated fatty acids, combining the merits of vegetable oil and animal fat: ordinary vegetable oil rarely deposits in blood vessels yet oxidizes easily, while animal fat is stable but tends to build up in vessels. Olive oil avoids both downsides. It produces little smoke or greasy odor during stir-frying and is highly recommended.
How to cook with it
Use a small amount for stir-fries.
There is no need to preheat the pan with olive oil. Only one-third of your usual oil quantity is required, as olive oil expands when heated and its aroma fully infuses dishes. Its volume doubles after heating.
4. Champion Snack: Walnut
Walnuts contain the highest levels of antioxidants among nuts and outperform other varieties in nutritional value. They supply high-quality protein plus various vitamins and minerals.
Their unsaturated fatty acids benefit cardiovascular health, slow aging and boost memory. With high plant protein content, walnuts serve as an ideal supplement for those who eat little meat when added to dishes.
How to eat
Walnuts can be incorporated into all three daily meals.
Add them to congee at breakfast; soak in vinegar for cold dishes at lunch; toss into stir-fries or soups for dinner. For convenience, crush walnuts and add two spoonfuls as seasoning during cooking.
Discard walnuts that turn rancid with an off odor caused by oxidation.
5. Champion Meat: Goose Meat
Goose meat is highly nutritious, containing more protein than chicken, beef and pork, while featuring low fat and cholesterol levels.
The lipid composition of goose and duck meat resembles olive oil, which benefits heart health. Chicken is also acknowledged as an excellent protein source with moderate unsaturated fatty acid content.
A general rule for meat consumption is to prioritize white meat over red meat, as white meat contains more health-friendly unsaturated fatty acids. The recommended order is goose, duck, chicken, followed by pork, beef and mutton.
How to eat
Pair roast goose with bitter melon. Goose meat is high in fat; blanch it first and stew to remove excess grease. Match it with cooling ingredients such as bitter melon and kelp strips, and drink herbal tea or chrysanthemum tea afterward to avoid internal heat. Lipid-lowering ingredients like fungus and celery can also be added.
Final Reminder
Even the most nutrient-dense foods should not be overconsumed.
Reasonable food matching and proper cooking methods matter more than individual ingredients.