Give Your Diet A Healthy Boost

December 4, 2013 in Uncategorized

Give Your Diet A Healthy Boost

There are 10 health foods that will always give your diet a boost. Each of these foods can help you eat right and they all meet a few of the following criteria for healthy food:

Some of these top 10 foods are a sufficient source of vitamins, minerals, fiber and many other nutrients.

A high concentration of beta carotene as well as Vitamin A and Vitamin E are found in these foods.

The risk of health conditions such as heart disease is reduced.

A low amount of calorie density in the foods which allows you to eat more while consuming fewer calories.

The ready availability of healthy foods.

The 10 foods that give your diet the best boost are:

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet Potatoes

Wheat Germ

Kale

 

Almonds are a nut shaped like a tear that contain many nutrients such as calcium, riboflavin, iron, fiber and magnesium.

serving size 1/4 cup (30g)

Potassium 6%, Dietary Fiber 4g, Sugars 1g, Protein 6g, Calcium 8%, Iron 8%, Copper 15%, Vitamin E 25%, Riboflavin 15%, Phosphorus 15%, Manganese 40%, Magnesium 20%

almond diet

 

A single serving of almonds are the type of nut with the most calcium. It takes one serving of almonds for you to get close to 25% of the total RDA for vitamin E. Almonds are good for your heart because their fat is monounsaturated. This is a healthy type of fat that can lower your blood cholesterol level.

In order to get a decent amount of fiber in your diet you can eat apples.

1 meddium apple (180g)

Potassium 5%, Dietary Fiber 4.4g, Vitamin A 2%, Vitamin C 15%, Vitamin B6 5%,

apple diet

They contain soluble fiber that can lead to lower glucose levels as well as blood cholesterol. You should also eat apples in order to get Vitamin C into your diet because it keeps your blood cells strong and helps you absorb iron and strengthen your blood veins.

Eating blueberries can help you prevent chronic diseases like diabetes, heart disease and certain forms of cancer. You could even age healthier if you eat blueberries.

1 cup (148g)

Potassium 3%, Dietary Fiber 3.6g,  Vitamin C 24%, Vitamin B-6 5%, Magnesium 3%

blueberries

 

Broccoli is a great source for Vitamin C and phytonutrients. Eating broccoli can also help you keep your eyes healthy and your vision sharp.

Serving 150g

Potassium 14%, Dietary Fiber 3.8g, Protein 4.4g, Vitamin A18%, Vitamin C 220%, Vitamin B-6 15%, Calcium 7%, Iron 7%, Magnesium 8%.

broccoli

Red Beans give you potassium, iron and phosphorous. You will also get dietary protein from these beans.

1 cup (180g)

Potassium 70%, Dietary Fiber 100%, (25g), Protein 39g, Vitamin B-6 36%, Calcium 12%, Iron 55%, Magnesium 60%.

red bean

 

 

Eating salmon can help prevent heart attacks because it promotes a healthy heart.

Amount 200g

Potassium 20%, Protein 40g, Vitamin C 12%, Vitamin B-6 65%, Vitamin B-12 105%, Iron 3%,  Magnesium 14%.

salmon nutrition

If you are looking for more Vitamin C and A, you want to each spinach.

1 cup (30g)

Vitamin A 56%, Vitamin C 14%, Vitamin B-6 6%, Calcium 4%, Iron 4%, Magnesium 6%.

spinach

Sweet potatoes are an excellent source of fiber and Vitamin A!!!

Amount 130g

Potassium 12%, Dietary Fiber 16 %, Protein 2.1g, Vitamin A 300%, Vitamin C 6%, Vitamin B-6 15%, Calcium 4%, Iron 4%, Magnesium 8%,

sweet potatoes

Wheat germ gives you more protein and iron.

Serving 115 g

Dietary Fiber 61%, Protein 27g, Calcium 4%, Iron 40%.

wheat germ

To lower your cholesterol and lower the risk of cancer, Kale is your best food choice.

1 cup chopped (65g)

Potassium 9%, Protein 3g, Vitamin A 135%, Vitamin C 130%, Vitamin B-6 12%, Calcium 10%, Iron 5 %, Magnesium 8%

kale