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Planning menu for the daily diet need to pay attention to the knowledge of healthy food. Besides being used to maintain weight, healthy diet is also used to maintain health and fitness. Here are the criteria for a healthy food.
1. Is a source of fiber, vitamins, minerals and other nutrients
2. High phytonutrients and antioxidant compounds, such as vitamins A and E, and beta-carotene
3. Can help reduce the risk of heart disease and other health conditions
4. Low calorie
Mayoclinic, Monday (28/11/2011) says there are some healthy foods that are easy to be included in a variety of healthy foods to meet the daily diet, some of them are:
- Almonds
Fiber, riboflavin, magnesium, iron, and calcium is contained in the almonds. almonds has more calcium than any other nut. Recommended Dietary Allowance (RDA) for one serving provides 15 percent of vitamin E. In the almond there is a vegetable protein, so it does not need to eat meat too much. It turned out that almonds are also good for heart health. Fat contained in almonds are mostly unsaturated fat. Unsaturated fats are the healthy type of fat that can help lower cholesterol level.
- Apple
apple is a good source of pectin is . Pectin is a source of fiber that dissolves in water and can lower blood cholesterol and cholesterol levels. Vitamin C is also contained in apples. The function of vitamin C itself is an antioxidant that protects body cells from damage. The presence of vitamin C also helps form the connective tissue collagen, keeping the capillary blood vessels, and aids in iron absorption.
3. Blueberries
Apparently scientists have discovered that the compound contained phytonutrients in blueberries may prevent chronic disease. With lots of eating blueberries may also improve short-term memory. Some of the content contained in blueberries is about three-fourths cup of fresh blueberries has 2.7 grams of fiber and 11 mg of vitamin C. Blueberries is a low calorie food with high fiber, and vitamin C.
4. Broccoli
Broccoli is a good source of folate, but broccoli also contain phytonutrients. Several types of diseases can be cured by a group of phytonutrients compounds are heart disease, diabetes and some cancers. Broccoli also good source of vitamin C. In broccoli we can also find vitamin A that good for maintaining eye health.
5. Red beans
Iron, phosphorus, and potassium content was found in kidney beans. In addition, red beans are a good low-fat source of protein and fiber. Phytonutrients are also present in kidney beans.
6. Salmon
Omega-3 fatty acids contained salmon is very good for reducing the formation of blood clots that can cause heart attacks. The function of omega-3 fatty acids, among others, may protect against irregular heartbeats that can cause sudden death, decrease triglyceride levels, lower blood pressure, reduce the growth of plaque that can clog arteries, and reduces the risk of stroke. Salmon was not only contain omega 3, but also contains good protein.
7. Spinach
Nutrients found in spinach are vitamin A, vitamin C, and folate. Spinach is also a good source of magnesium. Increase the body’s immune system and may help maintain healthy hair and skin is some functions of the compounds present in spinach. Carotenoids also present in spinach, beta carotene, lutein, and zeaxanthin. The contents has the function to protect the visual impairment associated with age, such as macular degeneration and night blindness, and heart disease, and certain cancers.
8. Sweet potato
High content of antioxidants beta-carotene found in sweet potatoes can be seen from the deep yellow orange color of sweet potatoes. The process of aging and the risk of some cancers can be reduced with the sweet potato diet. Vitamins are found in sweet potatoes are vitamin A and C, sweet potatoes also a very good source of fiber, vitamin B 6, and potassium. Sweet potatoes are also free of fat and relatively low in calories.
9. Vegetable juice
Most of the vitamins, minerals and other nutrients found in vegetable juices. Lycopene is the content contained in tomato juice and vegetable juice, which has the function of antioxidants that can reduce the risk of heart attack, prostate cancer, and other types of cancer. Tomato juice and some vegetables have a high sodium, so choose the type with low sodium content.
10. Wheat
The content contained in wheat, among others, thiamin, folate, phosphorus, magnesium, zinc, protein, fiber, and fat. Of the ten types of food on top can be presented together. Wheat is an excellent source of thiamin, folate, phosphorus, magnesium, and zinc. Wheat also contains protein, fiber, and fat.
Presentation of the ten types of food in the above can be done together. As an example of a healthy diet can be seen from the combined coverage of all three food on top.