EDUCATION FOR   YOU   !

 

Top 10 Power Foods

 

1. Yogurt for calcium and probiotics.

• It has high in calcium, yogurt is fermented, so it also provides beneficial probiotic bacteria, which promotes intestinal and immune health.

 

1. Dark, leafy greens for calcium, fiber, vitamins and folic acid.

• Kale, collards and other dark, leafy greens are rich with calcium, fiber, and vitamins A and C.

 

1. Eggs for vitamin A, iron and protein. 

• Eggs contain important nutrients, including vitamin A, iron and protein. 

 

1. Fatty fish for omega-3s. 

• Salmon, sardines, black cod, anchovies, herring and trout provide omega-3 fatty acids, which are the primary components of brain tissue and are vital for brain and visual development.

 

1. Lamb for B12, iron and zinc. 

• Lamb is an excellent source of vitamin B12 and a good source of highly accessible iron and zinc. Zinc is important for growth and development because it is required for cell division, DNA/RNA synthesis, and protein synthesis. 

 

1. Berries for antioxidants and fiber. 

• These colorful fruits top the charts with their antioxidant content and have been shown to help with brain, eye and vascular health. 

 

1. Sweet potatoes for vitamins A and E. 

• This is one comfort food that has an appealing nutritional profile. Sweet potatoes are an excellent source of vitamin A (as colorful beta carotene) and a good source of vitamin E.

 

1. Avocados for potassium, folic acid, vitamin C, lutein and good fat. 

• Nutrient-dense avocados contain healthy monounsaturated fats, as well as significant quantities of the antioxidant lutein, which has been shown to be beneficial for eye health.

 

1. Legumes for vegetarian protein, fiber, iron, folate, magnesium and zinc. 

• Legumes (including certain pods, beans and peas) are a good source of vegetarian protein and are rich in fiber. Many varieties are also an excellent source of iron, folate and magnesium. Legumes (especially adzuki, navy beans and split peas) are also a good alternative source of zinc for vegetarians.

 

1. Nuts for fiber, vitamin E and magnesium. 

• Specific types of nuts have their own nutritional advantages. For example, walnuts have omega-3 fatty acids, and almonds provide calcium. Although nuts are high in fat, they contain primarily monounsaturated and polyunsaturated fat.