Green leafy vegetables like spinach, salad greens, peas, etc. They are a rich source of vitamin K.
Broccoli is a green plant belonging to the cabbage family. whose large flowering heads, tiny stems, and related raw materials are eaten as a vegetable. They are usually eaten raw or fried. , The source of vitamin C and K is particularly rich in broccoli. The other nutrients available in it are as follows: Carbohydrates, Fats, Proteins, Vitamin A, B, K, E and Vitamin C and also have minerals like Calcium, Magnesium, Sodium, Zinc.
- Broccoli is a healthy and rich in carbon fiber, which contributes to digestion.
- prevents constipation.
- Keeps blood glucose low and overfeeds.
- In addition, broccoli is perfect for losing weight, since it has a high fiber content.
Green beans are fresh, canned and frozen all over the world and are sold. It can be eaten raw or steamed, boiled, baked or fried. The nutrients available in it are as follows: carbohydrates, fats, proteins, vitamin A, B, k and vitamin c and also have minerals such as calcium, iron, magnesium, sodium, zinc.
Benefits of green beans:
- A perfect source of vitamins and minerals are green beans.
- Green beans contain many vitamins, including folic acid, which are essential.
- One cup of raw green beans contains 33 micrograms (mcg) of folate and almost 10% of the recommended daily value.
- Folate is a B vitamin that prevents tubal defects and other dysfunctions in childbirth.
Kiwi is the flavorful berry of many woody vine plants in the Chinensis family. A cultivar with a width of 5 to 8 centimeters, the largest category of kiwi is oval, with a diameter of 4.5 to 5.5 cm. The nutrients available are carbohydrates, fats, proteins, vitamins A, B, C and k. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
- Kiwis are rich in vitamin C and nutritional fiber and provide a variety of health benefits.
- This sweet fruit can promote heart health.
- Provides good digestion and immunity.
- Kiwi is a good alternative to fruit and is high in vitamins and antioxidants.
Cheese is a dairy product consisting of milk protein and fat, usually cow, buffalo, sheep, or goat milk Macronutrients 37.1 g water, 26.9 protein, 27.8 fat, 5.4 carbohydrates made from 100 g of cheese. Vitamins are supplied with 100 g of cheese; A17%, B12 56%, K 3%, D 11%.
- The source of calcium, fat and protein are perfect from the cheese.
- Contains high concentrations of zinc, phosphorus and riboflavin from vitamins A and B-12, k.
- 100% grass-fed cheeses are the most nutrient-dense and contain omega-3 fatty acids and vitamin K-2.
The pea, or Pisum sativum pod fruit pod, is most commonly the small spherical seed. There are several peas in each pod that can be green or yellow. Macronutrients 5.42 g protein, 0.4 g fat, 14.45 carbohydrates are made from 100 g cheese. Vitamins are supplied with 100 g of green peas: A 5%, K 24, C 48%.
green peas benefits
- Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen the immune system.
- Reduces the risk of inflammation and chronic diseases, such as diabetes, heart disease, and arthritis.
- Help keep the born and help.
- Maintain bone health and allow blood to clot to stop bleeding.
The avocado, possibly a tree from south central Mexico, is known as a member of the Chinese and English family of flowering plants. The fruit of the plant, also known as an avocado, is a large berry that botanically contains a single large seed. The available nutrients are carbohydrates, fats, proteins, vitamins A, B, K and vitamin c. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
- Avocados are a very nutritious fruit.
- It provides more potassium than bananas.
- It also includes heart-healthy monounsaturated fatty acids.
- Avocados are full of fiber.
- Reduces the level of cholesterol and triglycerides.
The soft fruit is popular with desserts and jams, and often with wine and seedless jelly. It is also combined with cakes and cracks. The candies are also made from blackberries. The nutrients that 100g of blackberries provide are carbohydrates (9.61 g), fats (0.49 g), proteins (1.39g), vitamins A, B, C and k. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
Benefits of blackberries:
- Blackberries contain high amounts of vitamin C and vitamin k.
- A great source of vitamin K.
- Helps improve brain health.
- Helps in oral health.
The red-violet rind of the pomegranate fruit has two parts: a hard outer pericarp and a spongy inner mesocarp, which consists of an inner wall of the fruit, in which the seeds are attached. The nutrients that 100 g of pomegranate provide are carbohydrates (18.7 g), fats (1.17 g), proteins (1.67 g), vitamins A, B, K and vitamin C. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
- Protects us from oxidative stress.
- Helps thin the blood.
- It prevents us from atherosclerosis.
- It also prevents us from arthritis.
Ficus carica is a species of Asian flowering plant, known as the common fig in the Malvaceae family. It is the origin of the fruit. The nutrients that 100g of figs provide are carbohydrates (19.2 g), fats (0.3 g), proteins (0.8 g), vitamins A, B, K and vitamin C. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
Benefits of figs:
- Both calcium and potassium are obtained from figs.
- Boost bone density as a whole, which in turn can prevent problems like osteoporosis.
- improve bone health and minimize bone turnover.
The tomato, commonly called vine tomato, is the edible berry of Solanum Lycopersicum. The species is established in western South America and Central America. The size of the tomato depends on the cultivar and the width of the tomato ranges from 1 to 10 cm. The nutrients that 100 g of tomatoes provide are carbohydrates (3.9 g), fats (0.2 g), proteins (0.9 g), vitamins A, B, K and vitamins c. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc
benefits of tomatoes
- Tomato is a strong source of potassium and is associated with lower body blood pressure.
- It prevents us from cardiovascular diseases.
- They also contain vitamins B, E, and other nutrients that are important for our cardiovascular function.
Spinach is a green leafy vegetable that originated in Persia is spinach. It belongs to the feed family and is related to beets and quinoa. Since it is full of nutrients and antioxidants, it is considered very healthy.
The nutrients that 100 g of spinach provide are carbohydrates (3.6 g), fats (0.4 g), proteins (2.9 g), vitamins A, B, C and k. They also contain minerals such as – calcium, iron, magnesium, sodium, zinc
- A great source of manganese, magnesium, iron, and vitamin B2, spinach is also an excellent source of vitamin K, vitamin A, vitamin C, and folate.
- Helps maintain bones.
- vitamin K is essential and it is difficult to find vegetables richer in vitamin K than spinach.
Cabbage is a green leafy herb and is a rich source of carbohydrates, fat, protein, vitamins A, B, C, and K. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
- It is full of nutrients and minerals.
- Helps improve your body’s digestion.
- Helps reduce heart problem.
Carrot is a type of root vegetable. It provides the nutrients like carbohydrates, fats, proteins, vitamins A, B, C and k. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
- They are high in beta-carotene, a compound the body converts to vitamin A that helps keep your eyes safe.
- Helps protect your skin from light.
- Yellow carrots also contain lutein, which is also good for the eyes.
Cauliflower is an annual plant that reproduces in seed form. It contains the nutrients and minerals such as carbohydrates, fats, proteins, vitamins A, B, C and k. They also contain minerals such as: – calcium, iron, magnesium, sodium, zinc.
- It contains a rich amount of nutrients.
- It is a strong source of antioxidants.
- It has low carb alternatives to grains.
- Easy to add to your daily diet.
- Helps lose body weight.