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42 Produce Powerhouses Fruit And Vegetables That Pack A Nutritional Punch

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levegetalisme
Title:
Produce Powerhouses: Fruit and Vegetables that Pack a Nutritional Punch

Word Count:
503

Summary:
When it comes to nutrition, all produce isn't created equal. Indeed, some fruit and vegetables are much more nutritionally dense than others. Read on to find out which pack the most nutritional punch.


Keywords:
produce, fruit vegetables, cooking vegetables, fresh produce, fresh fruit and vegetables, nutrition


Article Body:
Everyone knows that consuming fresh fruit and vegetables can help us lead long and healthy lives. But most people don't know that, when it comes to nutrition, all produce isn't created equal. Indeed, some fruit and vegetables are much more nutritionally dense than others. Given that we tend not to eat all of the fruit and veggies that we should, it's important to make sure that those we choose pack the biggest nutritional bang possible. Here are some that always come out on top:

Vitamin A: When it comes to Vitamin A, which plays a critical role in many of the body's functions, including vision, bone growth, and the immune system, carrots always win the race. A half-cup of carrot juice provides 450% of the recommended daily allowance (RDA) of Vitamin A; one raw carrot will give you 175% of the RDA. Spinach, kale, cantaloupe, pumpkin, and apricots come in a respectable, though distant, second. There's only one food that beats out carrots: beef liver. Really, which would you rather have?

Vitamin B6: To a large extent, Americans get most of their B vitamins from fortified cereals. The Vitamin B group is critical to many cell functions, and is instrumental in, for example, carrying oxygen to tissues. Good sources of Vitamin B6 include potatoes (35% RDA) and bananas (34% RDA). Folate, another B vitamin, can be found in spinach, asparagus, mustard greens, green peas, and broccoli.

Vitamin E: Vitamin E is known for its antioxidant properties and protects cells from the effects of free radicals. Spinach and other leafy green vegetables, broccoli, kiwifruit, and mango are all good sources of Vitamin E.

Iron: This abundant metal is critical in delivering oxygen to tissues, as well as in cell growth. Legumes (like beans and lentils) are great sources of iron, as is spinach. Popeye needed to keep the blood flowing to his muscles, right?

Magnesium: About half of the body's magnesium is in the bones, but the other half helps keeps organs functioning smoothly, the metabolism humming along, and tissues healthy. When it comes to fresh produce and magnesium, the greener the better. That's because the molecules that give green vegetables their color contain magnesium. However, bananas, potatoes, and avocados also contain magnesium.

Vitamin C: Vitamin C is crucial for a healthy metabolism and is has wonderful antioxidant properties. Although we often association the vitamin with citrus fruits like oranges, there are many other fresh fruit and vegetables that have higher concentrations of Vitamin C. Guava, red peppers, and blackberries are wonderful sources of Vitamin C, as are broccoli and kiwifruit.

It's important to keep in mind that, if you want to get the most vitamins and minerals from your produce, you should eat it raw. Cooking vegetables drastically reduces their nutritional content, so if you must cook them, try stir-frying or steaming. Likewise, because many nutrients sit close to the skins of vegetables, try to avoid peeling them. Instead, give them a quick scrub with a veggie brush and some water, and eat the skins and all.


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BONUS : Title:
Quick And Easy Everyday Desserts. Creamy yogurt dip can be a terrific accompaniment to all sorts of fresh-cut fruit, cookies and cake.

Word Count:
274

Summary:
For many people, dessert is the best part of any meal. But even in these health-conscious times, it's still possible to satisfy a sweet tooth with quick and easy confections.


Keywords:
Quick And Easy Everyday Desserts. Creamy yogurt dip can be a terrific accompaniment to all sorts of fresh-cut fruit, cookies and cake.


Article Body:
For many people, dessert is the best part of any meal. But even in these health-conscious times, it's still possible to satisfy a sweet tooth with quick and easy confections. All it takes is some yogurt and fresh-cut fruit.

Yogurt is a terrific way to get vitamins, calcium and other nutrients in a smooth, creamy treat. It's also an excellent accompaniment to fruit, complementing the natural sugars of pineapple or orange with a touch of tartness.

One yogurt product that's perfect with fruit is Litehouse Yogurt Fruit Dip. It comes in three popular flavors: Vanilla (with all-natural flavor), Chocolate (made with real Hershey's chocolate) and Strawberry (made with real strawberries). These delicious refrigerated dips are low in fat and contain no preservatives. They can be enjoyed throughout the day or in these simple dessert ideas that combine a variety of fresh seasonal fruit.

• Cookie Pizzas: Set out packaged or homemade sugar cookies, vanilla, chocolate and strawberry Litehouse Yogurt Fruit Dips and bowls of your favorite fresh fruit, such as bananas, peaches, strawberries, blueberries, raspberries, kiwi, pineapple and grapes. Ask family or friends to top a cookie with the yogurt dip, then any combination of fruits for a one of a kind dessert pizza.

• Berry Wonderful Cake: Drizzle slices of pound or angel food cake with strawberry Litehouse Yogurt Fruit Dip and top with fresh strawberries, blueberries and/or blackberries.

• Fruit on a Stick: Thread chunks of fresh fruit on wooden skewers, alternating colors, textures and flavors of the fruit. Serve with any flavor Litehouse Yogurt Fruit Dip. For a change of pace, try grilling fruit such as pineapple slices, peaches or mango before serving.


levegetalisme
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"Le Guide Complet Du Régime Végétarien"
de Jérémy WISNIEWSKI

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