Carrots, potatoes and herring. These three regular foods belong to an exclusive flock that mostly covers your needs for the most essential minerals and vitamins.
This beautiful and tasty fruit surpasses both oranges, lemons, and strawberries as regards the content of vitamin C. Vitamin C promotes iron uptake and is essential for the formation of collagen, which is included in our connective tissues, bones cartilage and teeth. Vitamin C is also essential for the body’s immune system.
Recommended daily Quantity: 75 mg vitamin C
100 g red pepper: 191 mg Vitamin C
Beans are an excellent source of B vitamins, e.g., the B-Vitamin Folat. Folate is vital for the formation of red blood cells to carry oxygen around to body organs. Folate is also crucial to the ability of cells to divide, and it is especially important for us women. Studies show that a diet with a low content of folate is associated with an increased risk of breast cancer. A sufficient intake of folate even before becoming pregnant also prevents malformations in the future child.
Recommended daily Quantity: 300 micrograms folate
100 g green beans: 64 micrograms folate
Milk is important as a source of calcium, and here you can in good conscience drink the calorie-light foam or mini milk instead of sweet because you get a little more lime in a glass of skimmed milk than in whole milk. The calf is essential for bones and teeth, and already at a young age, it is crucial for women to build a good lime depot to avoid osteoporosis.
Recommended daily Quantity: 800-900 mg calcium
One glass of skimmed milk (200 ml): 248 mg calcium
Have you remembered to eat broccoli today? So congratulations! The benefits will help almost no end take. The green vitamin Bomb is filled with fibers, minerals, and healthy herbal substances.
The many small ramifications of the broccoli bouquets give a considerable surface area, and since it is on the surface the most potent herbal substances hiding, the counted cabbage gram for grams contains far more good cases than vegetables with a more even surface. Broccoli is, therefore, the vegetable with the highest content of Sulforaphane, a substance that in studies has been shown to inhibit cancer cells. At least in animals.
Recommended Daily Quantity: There is no official recommendation for the intake of antioxidants and secondary herbal substances, but as long as you eat them in natural form and not as dietary supplements, you can merely turn yourself loose!
You can find broccoli recipes in this video
The carrot is one of the coarse tuber vegetables. It contains slowly absorbing carbohydrates, few calories and is rich in fibers that keep the stomach in order. Also, the carrot is extra remarkable in having a tremendously high content of the beta-carotene. The beta-carotene is transformed in the body into vitamin A, which is essential for your vision and immune system.
Recommended Daily Quantity: 800 RE Vitamin A
1 large carrot: 756 RE Vitamin A
Rye bread is the portion of food and some of the very best you can offer your body in general. For example, you need to eat almost one and a half kilograms of rice to get as many fibers as you get by eating half a slice of rye bread, and a single slice contains a full 16 grams of whole grain.
When choosing bread with a high content of whole grains, you will get in addition to the starch shell, bran and germ from the grain, which means that entire grains have much more than dietary fibers on the menu – e.g., minerals such as iron, magnesium and potassium, E and B vitamins, antioxidants and healthy Fatty acids.
Go for a dense rye bread, where rye figures are high in the ingredient list and where the fiber content is up to a minimum of 7 grams per 100 grams.
Recommended Daily Quantity: 25-35 g dietary fiber
1 slice full cross rye bread: 4.3 g dietary fiber
Whether the liver comes from pigs, calf, ox, lamb or poultry, it is bursting with the essential B-vitamin Folate, which includes: The genetic mass of chromosome DNA. Also, all forms of liver vitamin A, iron, some vitamin C and selenium. The liver is also a lean piece of meat with very high protein content.
Recommended daily Quantity: 300 μg folate
100 g pig Liver: 1000 μg folate
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