100 Best Health Foods – Volume 5: 21-25

Are you stocking your pantry & fridge with items to help create optimal health & performance?

My goal is to help you do so with the help of this countdown of the top 100 Best Health foods.

Now, moving on to vegetables, below are 5 more of the healthiest foods available along with more information about their nutrition, benefits & interesting facts that can help bring about optimal health & fitness.

 Fresh green vegetable, isolated over white

  1. Broccoli

 

Nutrition per 100g

Calories:  34

Fat:  3

Carbohydrates:  6.64 g

Sugars:  1.7 g

Fibre:  2.6 g

Protein:  2.82 g

Potassium:  316 mg

 

 

Benefits:

  • Broccoli is rich in a number of nutrients which can help protect against cancer.
  • Broccoli provides lutein & zeaxanthin which help prevent macular degeneration (loss of sight).
  • It is high in calcium which can help build healthy bones.
  • Broccoli helps to eliminate H.pylori bacteria which can cause ulcers.

 

 

Interesting Facts:

  • Broccoli originates back to the Romans. There is proof it has been eaten since the 6th century BC.
  • Broccoli is a member of the cabbage family.

 

 

  1. Carrots

Nutrition per 100g

Calories:  41

Fat: 2

Carbohydrates:  9.58 g

Sugars:  4.54 g

Fibre:  2.8 g

Protein:  0.93 g

Potassium:  320 mg

 

 

Benefits:

  •  The high levels of carotene help prevent against high blood cholesterol & heart disease.
  • Carrots may protect against emphysema & some cancers.

 

 

Interesting Facts:

  • The darker orange the carrot – the more carotenes it contains.
  • Women who eat at least 5 carrots a week are nearly two thirds less likely to have strokes.

 

 

  1. Bell Peppers

 

Nutrition per 100g

Calories:  26

Fat: 3

Carbohydrates:  6.03 g

Sugars:  4.2 g

Fibre:  2 g

Protein:  0.99 g

Vitamin C:  317%

Potassium: 211 mg

 

 

Benefits:

  • Bell peppers contain high levels of vitamin B6 which help reduce blood homocysteine which also helps to reduce risk of heart disease, stroke, osteoporosis & Alzheimer’s disease.
  • High levels of lutein helps protect from macular degeneration (loss of sight).

 

 

Interesting Facts:

  • Peppers are actually fruit because they are produced from a flowering plant & contain seeds.

 

 

  1. Brussels Sprouts

Nutrition per 100g

Calories: 43

Fat: 3

Carbohydrates:  8.95 g

Sugars: 2.2 g

Fibre:  3.8 g

Protein:  3.38 g

Potassium:  389 mg

 

 

Benefits:

  • Brussel sprouts are rich in indoles & other compounds that protect against cancer. They may also help reduce the spread of cancer once it starts.
  • Indoles can also help reduce ‘bad’ cholesterol.
  • Brussels sprouts are high in fibre which is great for colon health.
  • They are rich in vitamin C which is great for the immune system & your adrenal glands.

 

 

Interesting Facts:

  • Brussels sprouts are part of the cabbage family.
  • Brussels sprouts get their name because they are from Brussels, Belgium.
  • Early versions of the vegetable are said to date back to ancient Rome but are thought to be cultivated primarily from Belgium as early as the 16th

 

 

  1. Fava Beans

 

Nutrition per 100g (Cooked)

Calories:   299

Fat:  14.56

Carbohydrates:  31.45 g

Sugars:  2.91 g

Fibre:  8.6 g

Protein:  12.16 g

Potassium:  429 mg

 

 

Benefits:

  • Fava Beans are very high in soluble fibre which can help to lower ‘bad’ blood cholesterol.
  • They are high in quercetin, magnesium & vitamin C which can help protect the heart.
  • Fava beans may help liver & gall bladder function.

 

 

Interesting Facts:

  • Remains of beans have been found in Egyptian tombs.
  • Philosopher Pythagoras would not let his followers eat fava beans – he believed they contained the souls of the dead.

 

 

Things to Remember…

 

There are plenty of healthy foods to choose from but the real trick to optimal health & fitness is:

  • When is the optimal time to consume the food &
  • How much should you consume for optimal results.

Remember, when you eat too much of a healthy food or eat at the wrong times throughout the day you will tip your system out of balance carrying yourself away from your optimal state.

Watch for more articles about these points later on.

 

Next, always remember to check with your doctor before drastically changing your diet or exercise habits; & remember to eat fruit as a snack along with a balanced diet throughout the entire day.

Keep an eye out for the next instalment of my countdown of 100 Best Health Foods.

 

To Your Best Health,

ShapeTrainer Daniel Grant

 

 

p.s.

To Receive Quality Info Like This Straight To Your Email: Click Me!

 

P.S. Keep an eye out for the next installments of the 100 Best Health Foods! Also, if you missed the first 4 volumes, read them here:

 

100 Best Health Foods – Volume 1

100 Best Health Foods – Volume 2

100 Best Health Foods – Volume 3

100 Best Health Foods – Volume 4

 

 

 

 

Resources:

http://www.foodrepublic.com/2013/02/19/11-things-you-probably-did-not-know-about-brussels#!slide=2

http://durablehealth.net/food-nutrition/16-incredible-bell-pepper-facts/

https://www.fatsecret.com/calories-nutrition/usda/brussels-sprouts?portionid=59030&portionamount=100.000

100 Best Health Foods, The ultimate superfoods for healthy living including 100 nutritious recipes, Love Food

 

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