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FeelingWell,LivingBetter.
Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.
Second on our list of top 10 healthy foods is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels.
Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.
Note that boiling broccoli for too long can destroy much of its vital nutrients
Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.
Blueberries may help in controlling body weight
Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.
Oily fish such as these mackerel are rich in omega-3 fatty acids
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Spinach is very rich in antioxidantsSpinach is very rich in antioxidants
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones). The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables.17 The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.
Sweet potato roots are rich in fiber and several important nutrients
Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.
Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.
Weight-for-weight, avocados have 35% more potassium than bananas.
Concluding our list of top 10 healthy foods is oatmeal. Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.
A bowl of oatmeal with blueberriesa combination of 2 items from this top 10 healthy foods list...
One-half cup (92g) of raw black beans contains approximately 312 calories6.
This measure will also contain 19.5 grams of protein, 0.8 grams of fat, 0 grams of cholesterol, 58 grams of carbohydrate and 14 grams of dietary fiber.
That same half cup serving provides approximately 44% of daily iron needs, 55% of thiamin, 100% of folate, 37% of magnesium, 40% of phosphorus, 39% of potassium and
13% of zinc needs7.
Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.
Maintaining healthy bones Lowering blood pressure
Managing diabetes Warding off heart disease
Preventing cancer Healthy digestion
Weight loss and satiety
Possible health benefits of consuming black beans
BREAKDOWNOF BEANS BLACK
Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure or consumed in
food or supplements.
Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested
to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.
Maintain the health of bones and teeth
Support the health of the immune system, brain and nervous system
Regulate insulin levels and aid diabetes management
Support lung function and cardiovascular health
Influence the expression of genes involved in cancer development.
Vitamin D has multiple roles in the body, helping to:
HEALTH BENEFITS AND RECOMMENDED INTAKE
Mangos - 3.2 teaspoons of sugar
Bananas - 3 teaspoons of sugar
Apples - 2.6 teaspoons of sugar
Pineapples - 2.5 teaspoons of sugar
Grapes - 4 teaspoons of sugar
Lemons - 0.6 teaspoons of sugar
Kiwi fruit - 2.3 teaspoons of sugar
Apricots - 2.3 teaspoons of sugar
Strawberries - 1.3 teaspoons of sugar
Raspberries - 1 teaspoon of sugar
Blueberries - 1.7 teaspoons of sugar
Cranberries - 1 teaspoons of sugar
Tomatoes - 0.7 teaspoons of sugar.
How much sugar doesfruit contain?
Fruits contain
fructose, a type
of sugar. Fresh
fruit have no
"added
sugar", but as
you can see
below, their
levels of sugar
range from 1
teaspoon per
100 grams in
cranberries to
4 teaspoons in
grapes.
Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar
Carrot cake (1 medium slice) - 3 teaspoons of sugar
Custard (1 medium portion) - 3.25 teaspoons of sugar
Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
Donut (1 jam doughnut) - 3.5 teaspoons of sugar
Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
Fruit cake (1 medium slice) - 5 teaspoons of sugar
Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
Ice cream (1 scoop) - 3 teaspoons of sugar
Rice pudding (1 portion) - 3.75 teaspoons of sugar
Sponge cake (1 medium slice) - 5.5 teaspoons of sugar
Swiss roll (1 roll) - 2.5 teaspoons of sugar.
How much sugar do cakes and desserts contain?
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