FOOD BENEFITS

ALFA SPROUTS : Since the quantity consumed is usually small, alfa sprouts provide only small amounts of most nutrients. Their dietry fibre contains substances called saponins which can remove cholestrerol from the blood.

ARTICHOKES : Artichokes are a good source of vitamin C and thiamine and contain some dietry fibre, calcium, phosphoros, niacin and potassium.

ASPARAGUS : Asparagus is an excellant source of vitamin C, a good source of dietry fibre and also supplies the B group vitamins thiamine and riboflavine, as well as potassium and iron.

BEANS : Green, french or string beans are a good source of vitamin C and provide some iron, other vitamins and minerals, as well as dietry fibre.

BEAN SPTOUTS : Bean sprouts are a source of dietry fibre and contain some vitamin C.

BEETROOT : Beetroot is a good source of dietry fibre and contributes potaddium and small quantities of other minerals and vitamins.

BROCCOLLI : Broccolli is one of the most nutritious vegtables available. It is an excellant source of vitamin C, with 100g providing more than three times the daily requirement. It is also a good source of dietry fibre and potassium, and supplies usefull quantities of iron, vitamin A, vitamin E and several of the B complex vitamins.

BRUSSEL SPROUTS : Brussel sprouts are an excellant source of vitamin C. They are also a good source of dietry fibre and potassium and supply iron as well as a selection of other minerals and vitamins.

CABBAGE : Cabbage is an excellant source of vitamin C, a good source of dietry fibre and potassium and supplies small quantities of other minerals and vitamins. Weight Loss Secrets Red cabbage has almost twice the dietry fibre of regular cabbage.

CAPSICUMS : Capsicums are extremely high in vitamin C, with red capsicums having the most. Capsicums are also a source of dietry fibre and many other vitamins and minerals. Red capsicums are rich in vitamin A. All varieties are low in kilojoules.

CARROTS : The carrot is an excellant source of vitamin A, a good source of dietry fibre and provides small quantities of minerals and vitamins.

CAULIFLOWER : Cauliflower is an excellant source of vitamin C, a good source of dietry fibre and provides small but worthwile quantities of various minerals and vitamins.

CELERY : Celery provides small quantities of minerals, vitamina and dietry fibre.

CHINESE CABBAGE : Chinese cabbage is a good source of vitamin C and dietry fibre.

CHOKO : The choko provides some vitamin C and dietry fibre and small quantities of other vitamins and minerals.

CUCUMBERS : Cucumbers contain small amounts of dietry fibre, minerals and vitamins. They are very low in kilojoules.

EGGPLANT : Eggplant provides small quantities of many vitamins and minerals as well as dietry fibre. It has no fat and is low in kilojoules.

LEEKS : Leeks are a good source of vitamin C and provide dietry fibre and small amounts of a number of other vitamins and minerals.

LETTUCE : Lettuce provides some potassium, carotene, dietry fibre and small quantities of other minerals and vitamins. It has very few kilojoules.

ONIONS : Onions are a good source of vitamin C, B3 and calcium.

PARSNIPS : Parsnips are an excellant source of vitamin C and a good source of dietry fibre and folic acid. They contain some potassium, riboflavin, iron and niacin.

PEAS : An excellant source of vitamin C and a good source of dietry fibre, folic acid and thiamine, peas are also a usefull source of niacin, iron, zinc and protein.

POTATOES : Potatoes are a good source of complex carbohydrates, vitamin C and dietry fibre and supply good amounts od potassium, magnesium, niacin and thiamine. Their reputation for being fattening is quite undeserved. Its not the potatoes which are at fault, but the way they are cooked. Many people say that the skin of the potatoe contains most of the nutrients. This isn't entirely true. While the skin is a good source of fiber and vitamin C, containing about 20 percent of the recommended daily allowances for these nutrients, the majority of the potatoe's nutrients are found in the pulp. You can almost double your intake of most nutrients when you eat both the pulp and the skin of a potatoe. There are more than 5,000 varieties of potatoes.

PUMPKIN : Although some varieties have been valued for their nutritious seeds, the flesh of pumpkin is also a rich source of carotene which is converted to vitamin A in the body. They are also good sourcees of vitamin C and provide dietry fibre and potassium, as well as some iron.

RADISH : Radish is an excellant source of vitamin C.

SHALLOTS : Shallots are a good source of vitamin C and provide small amounts of other vitamins, minerals and dietry fibre.

SNOW PEAS : Snow peas have about half the dietry fibre and iron of regular peas, but are still a worthwhile source. They also contain some protein and potassium, and are an excellant source of vitamin C.

SPINACH : Spinach has a high iron content, but it is most usefull as a source of vitamin C and vitamin A. It is also a good source of potassium and is quite low in sodium.

SQUASH : Squash is a good source of vitamin C and provides some dietry fibre as well as a selection of other vitamins and minerals. Squash is low in kilojoules.

SWEET CORN : Sweet corn is an excellant source of dietry fibre and complex carbohydrate. It is also a good source of iron and supplies small amounts of protein and many minerals and vitamins. TOMATOES : Tomatoes are an excellant source of vitamin C, a usefull source of vitamin E with some vitamin A and dietry fibre.

TURNIPS : Turnips are an excellant source of vitamin C and a good source of dietry fibre.

ZUCCHINI : Zucchini are a good source of vitamin C, supply some dietry fibre and small quantities of many vitamins and minerals.

APPLES : Apples are considered an important food in promoting good health. One medium apple contains 80 calories, five grams of fiber, and zero fat, cholesterol, or sodium. Fiber is beneficial to the body because it helps lower cholesterol. Apples also contain flavonoids, substances that prevent heart disease and some types of cancer. When you cannot brush your teeth, eat an apple. It will cleanse your mouth of more than 95 percent of the bacteria that causes tooth decay.

Fish remains one of the healthiest, low-calorie food choices. It is also an excellent source for nutrients such as protein, omega-3 fatty acids, vitamin B, fluoride, iodine, zinc, and iron. Even canned salmon and sardines are excellent sources of calcium.

However, you may consider decreasing your consumption of larger fish such as salmon, mackerel, tuna, and swordfish. Recent studies have shown that larger, fatty fish are most likely to contain dangerous chemicals such as pesticides and mercury. These harmful chemicals permeate the waters, although actions are being taken to outlaw their toxic dumping. For this reason, try to vary the types of fish you eat.

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