Some fruits and vegetables are better than others for their nutritional value. Here are the most popular of them:
Olives and olive oil are much appreciated; they contain healthy fats and antioxidants that reduce the risk of chronic diseases.
Orange or yellow vegetables like pumpkin, carrots and potatoes contain beta-carotene and vitamin A. You can enjoy them in soups or cookies.
Broccoli, cauliflower or cabbage are delicious in recipes and represent important sources of fiber and carbohydrates. Some studies say that a diet rich in these vegetables may reduce the risk of some cancers.
Green leaves of spinach, lettuce contain beta-carotene, lutein and other nutrients that improve the vision. They also contain vitamin B and many other minerals. They are delicious in salads.
Dry beans are an excellent source of proteins and vegetable fibers. If they are used for soups or in food, they reduce the risk of heart disease.
Red or yellow lentils are rich in carbohydrates, vitamin B6, minerals like iron, zinc and potassium. They also contain folic acid. The lentils can be used in creams, mixed with onion, tomatoes and mustard seeds. It is used especially in India and other Asian countries.
Oats are a source of complex carbohydrates, fiber. It can be mixed with berries and soy milk.
The soy is increasingly used in diets. You can enjoy it in many ways: tofu, soy milk, soy burgers.
Grains are rich in carbohydrates, fiber, B vitamins and minerals, zinc, iron. It is recommended to be consumed daily, especially in the morning. It reduces the risk of heart disease and cancer. This food is indispensable in healthy weight loss diets.
Tomatoes are delicious and full of nutrients; they contain licopen, a natural substance that gives them the red color and increases the immunity, being also useful against diseases of the prostate.
Fried peanuts, simple or salted are a rich source of protein and fiber, monosaturated oils, vitamins and minerals. The peanuts reduce the risk of heart disease.
Sunflower or pumpkin seeds are the best source of estrogen, balancing the hormonal effects. They are rich in protein, iron, phosphorus, vitamin E. Consume them daily.
Citrus contain flavonoids, being rich in vitamin C, folic acid and potassium. Be careful to grapefruit if you take drugs. Consult your doctor.
Black grapes are sweet and full of vitamin C and potassium. Black grapes contain flavonoids and anthocianidine, providing a better circulation of the blood. Eat them fresh or as juices.
Berries, raspberries, strawberries, blueberries or mulberry- they are all very healthy. They are very rich in antioxidants and can be added in any homemade cookies or fruit salads.
Green and black tea contains flavonoids, having just 2 calories to one cup of tea.