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Wednesday, May 29, 2019

Fill yourself with vitality with these 6 foods!

Fill yourself with vitality with these 6 foods!



At the change of season, when it is easy for you to lose heart and feel tired, count on the food that can fill you with vitality.

1. ORANGE: REINFORCED VITAMIN C

The orange season starts when your vitamin C is best for the immune system. In February the Navel and Salustiana varieties stand out.

An orange of 150 g provides all the vitamin C you need per day. It also provides folic acid and vitamin B1.

If you eat it whole and not just the juice, you will take advantage of the fiber, which also concentrates its flavonoids, such as quercetin. These antioxidants reinforce the protection exerted by vitamin C. The flavonoids of the orange potentiate its antioxidant action.

2. TOMATO IN OIL: PLEASURE AND HEALTH

Dried and preserved in extra virgin olive oil, it is not only delicious but also reinforces its beneficial properties.

You can add it to salads and pizzas. If you cook it a little you will still improve the assimilation of the antioxidant lycopene.

The amount of lycopene in the dried tomato is 12 times higher than in the fresh one and when taken with oil its absorption is enhanced. This antioxidant pigment protects the prostate and the colon.

3. LENTEJA PARDINA: GIVES YOU YOUR ENERGY

The pardina lentil - brown on the outside and yellow on the inside - requires little time for soaking and cooking, and does not melt or lose the skin.

25-30% of the weight of dried lentils corresponds to proteins. It is, therefore, a food that every vegetarian should have in his pantry for his habitual consumption. They also provide 50% carbohydrates and 25% fiber.

The vitamins of group B stand out in their composition: a 200 g ration provides between 10 and 20% of the daily needs of these essential nutrients for energy metabolism and the functioning of the nervous system.

Minerals such as magnesium, calcium and iron are abundant. They are very suitable for children, adolescents and people who make physical efforts.

4. APPLE GRANNY SMITH: THE MOST ANTIOXIDANT

The green and luminous Granny Smith, originally from Australia, is the apple richest in antioxidant polyphenols, especially cyanidin and epicatechin, which are more concentrated in the skin. Its flavor is acid and the pulp, firm and juicy.

It is highly recommended for dental health. Its fiber, mainly pectin, relieves constipation and helps regulate cholesterol.

5. ACELGA: RECHARGE YOU FROM VITAMINS

Simply boiled, with chickpeas, potatoes, or as stuffed with croquettes, chard offers you comforting dishes.

It abounds in iron (2.7 mg / 100 g) and vitamin C (39 mg), a combination that favors mineral absorption. All the vitamin A you need a day will be found in about 200 g of chard, along with 50% of vitamin B6 and a fifth of vitamin B1 and vitamin B2.

Up to 13 different polyphenolic antioxidants are found in Swiss chard and have been linked to better cardiovascular health.

6. CASHEW: MINERALS AND PROTEIN

Cashew nuts, originating in Brazil, are the seeds of a fruit whose shape resembles a heart that looks down. Hence, they are known as cashew nuts: ana ("upside down") and cardium ("heart").

They are very rich in minerals. A 30 g serving provides 20% of the daily needs for magnesium, 11% for zinc and 10% for iron.

As for vitamins, they are abundant in vitamin B2 and vitamin B6, important nutrients for nervous balance.

In the vegetable diet they are also a protein supplement. Of the 30 g of a ration, 5 are protein. It is not advisable to consume much more due to the proportion of fats (12.3 g).

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