List of foods rich in vitamins and minerals, including salmon, chocolate, beans, eggs and Greek yogurt. Share with друзьями:
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Лосось
This fish is rich omega-3 fatty acids – known to reduce risk high blood pressure, heart attacks, development Alzheimer’s disease and rheumatoid arthritis. Recipe: Salmon with lemon, capers and rosemary, baked in foil
Broccoli
This representative of the cruciferous (or cabbage) family helps reduce the risk of cancer, and also rich in antioxidants like vitamins C and A. This salad is one of the wonderful ways enjoy broccoli. Recipe: Broccoli Cabbage Salad fermented milk dressing
Blueberries
In 1 cup of these wonderful berries contain 84 calories, 21 gr. carbohydrates and almost 4 gr. fiber. Blueberries are rich in antioxidants, including vitamin C and anthocyanins that give berries a luxurious color and can help prevent prostate cancer and glaucoma. Recipe: Blueberry Yogurt Smoothie
Chocolate
Only 30 gr. Dark chocolate a day can be good for your health. Nutrients are found in cocoa beans: the darker the chocolate, the more good. This is the source of the powerful antioxidant theobromine – it is known to help fight inflammation and normalize blood pressure. Recipe: Dark Chocolate Bar
Sweet potato
This wonderful vegetable is one of the oldest root crops. One medium sweet potato contains more 400% daily beta-carotene (provitamin vitamin A) and antioxidant lycopene. It is also a good source of vitamin C, fiber and potassium beneficial to the heart. Sweet potato can be mashed, crush, bake in a jacket or chopped slices for a healthy version of french fries. Recipe: Potato Fries from Sweet Potato
Quinoa
In 1 tbsp. finished quinoa contains 8 gr. protein, 15% of the daily intake of iron and many vitamins groups B giving energy. Moreover, this is one of the few plant foods containing all the essential amino acids, and he is also gluten-free. Recipe: Quinoa Cereal with Garlic, pine nuts and raisins
Almond
Almonds are rich unsaturated fats, good for the heart, and vitamin E. It A good source of fiber, riboflavin, magnesium, phosphorus and copper. Choose Unsalted to Avoid Excess Sodium raw or blanched almonds. Recipe: Spicy Almonds
Greek yogurt
This sour creamy yogurt is very healthy and satisfying: 30 gr. contains twice as much protein as traditional yogurt. Use it in a smoothie, dilute it sauces, serve as an additive or separately, adding your favorite on top fruits. Recipe: Greek Yogurt
Beans
Legumes are not only good for the heart, but also quite inexpensive. These plants are rich protein, carbohydrates and fiber – they reduce the risk of cancer colon and lower cholesterol. Recipe: Chili with two kinds of beans
Eggs
Eggs, although they have bad reputation are still considered the source of the very best protein. Indeed, in one egg contains almost 100% of the necessary building blocks of protein. According to the latest data, it is recommended consume no more than 1 egg per day so as not to raise the level Cholesterol Recipe: Wewos Rancheros