Nutrition Center


carbohydrates
Carbohydrates

 

Carbohydrates

  • Kenkey: 1 ball (400g): 1440 calories
  • Banku 2 cup size balls: 1400 calories
  • Corn Flour 1 Cup : 304 calories
  • Rice: 1 cup: 720 calories
  • Plantain: 1 medium size: 220 calories
  • Plantain Fufu: 184g (1 Cup): 536 calories
  • Plantain (Fried) 1 slice: 68 calories
  • Yams: 400g (Size of a man’s fist:): 465 calories
  • Sweet Potato: 1 Medium Size 280g 195 calories
  • Cocoyam: 200g: 224 calories
  • Cassava: 400g (Size of a man’s fist): 653 calories
  • Gari: 1 cup: 220 calories
  • Ghana Bread: 2 Slices: 212 calories
  • White Sugar: 1 Table spoon: 15 calories

 

 Proteins

Ingredients For Protein Diet

Chicken

  • Chicken Drum stick: 233 Calories
  • Chicken thigh: 238 calories
  • Chicken wings: 109 calories
   * Without skin saves you 30-60calories

Cow Products

  • 
Beef: 150g: 300 calories
  • Cow feet (kotogwe) 150g: 411 calories
  • Cow Skin (Welle) 85g: 123 calories

Others

  • Pork: 150g: 230 calories
  • Goat: 150g : 215 calories

Eggs

  • 1 large
Whole egg: 90 calories
  • Egg white:  15 calories
  • Egg Yolk 75 calories
 ** Egg yolk contain 280mg of cholesterol which is close to your total daily requirement.

Milk

  • Whole milk: 1 Cup: 150 calories
  • 2% Milk: 120 calories
  • Skim milk: 1 cup 103
 calories
  • Non-fat: 90 calories
  • Almond milk unsweetened: 30 calories

 

Beverages

  • Milo 3 table spoons: 100 calories
  • Tea 1 bag : Zero (0) calories
  • Coffee 1 Cup: One (1) calories
  • Water : 0 calories

 


 

Vegetables

Click on the vegetable to see its nutritional profile

Tomato

Tomato vegetables pile isolated on white background cutout

Vegetable Amount Calorie
Count
Glycemic index Nutrients
(DRI/DV% )
Antioxidants Health benefits
Tomato

1 Medium size 30  Low Vitamin C (33%)
Biotin (24%)

Molybdenum (20%)

Vitamin C
Beta-carotene

Manganese

Prevent from chronic diseases, presence of Alpha-lipoic acid aid to control blood glucose and to improve vasodilatation, an important nutrient Choline helps in the absorption of fat, lessen chronic inflammation and also can supports in the transmission of nerve impulses.

onions

red onion bulb half isolated on white background cutout

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI /DV% )
Antioxidants Health benefits
Onions 1 Medium size 106 Low Biotin (27%)
Manganese (16%)

 Copper (16%)

Flavonoids
Vitamin E
Consuming onions can reduce the risk of cancer; Aid to maintain the health of skin and hair. Folate may help to reduce depression by preventing an excess of homocysteine in the body

Bell Peppers

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI /DV% )

 

Antioxidants Health benefits
Bell peppers 1average size 44 Very low Vitamin C (157%)
 Vitamin B6 (16%)

 Vitamin A (16%)

 Folate (11%)

Carotenoids
Vitamin C

Vitamin E

Bell peppers contain several Carotenoids, and Phytochemicals and mainly Beta-Carotene and provide you with amazing antioxidant and anti-inflammatory benefits. Controls diabetes, Vitamin B6 is vital for the health of the nervous system. Enzymes such as lutein help to protect the eyes from macular degeneration.

Jalapeno Peppers

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV100%)
Antioxidants Health benefits
Jalapeno peppers

1 Average size  44 Low Vitamin A (46%)
Vitamin C (23%)

Dietary Fiber (14%)

Vitamin C
Manganese

Zinc

Jalapenos help to manage your weight vitamin C acts as an antioxidant and aid to fight aging, Crucial to healthy tissue repair. Minerals such as Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese play a role in promoting healthy red blood cells, strong bone development and nervous system function.

Carrots

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
( DRI /DV% )
Antioxidants Health benefits
Carrots

1 Large   31 Low Vitamin A (113%)
 Biotin (20%)

 Vitamin k (18%)

 Fiber (14%)

Vitamin C
Carotenoids

Hydroxycinnamic Acids

Anti-cancer effects due to their antioxidant power, consumption of beta-carotene has an inverse effect association with the development of colon cancer.
Beta-carotene reduces the deficiencies of vitamin A and has ability to restore vision. Phytochemicals in carrots helps in blood sugar regulation and improve immune function and delay the effects of aging.

The essential organic Alkaline elements balance the blood acidity and blood sugar.

Broccoli

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI /DV %)
Antioxidants Health benefits
Broccoli 1 cup (chopped) 30 Very low Vitamin K 245%
Vitamin C 135%

Chromium 53%

 Folate  42%

Vitamin C
Flavonoids 

Manganese Zinc

Reduces cancer risk, the soluble fiber in broccoli can draw cholesterol out of your body. Presence of Kaempferol reduces the impact of allergy-related substances on our body. Sufficient amounts of Omega 3 Fatty Acids, which are renowned as an anti-inflammatory. Vitamin k and Calcium are important for bone health and prevention of Osteoporosis.

Cabbage

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI /DV %)
Antioxidants Health benefits
Cabbage 1 Cup (Shredded) 17   Very low Vitamin K (79%) Vitamin C (69%) Vitamin B6 (20%)
Manganese (17%)
Polyphenol
Vitamin C
Provides special Cholesterol-lowering benefits if cooked by steaming. Excessive amount of Glucosinolates helps to prevent cancer. Anthocyanins and vitamin K help with mental function and concentration.

Spinach

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV %)
Antioxidants Health benefits
Spinach

1 cup raw 41 Very low Vitamin K (987%)
Vitamin A (105%)

Manganese (84%)

Folate (66%)

Vitamin C
Vitamin E Carotenoids Manganese
Flavonoids and Phytonutrients such as Carotenoids (Beta-Carotene, Lutein and Zeaxanthin) provide you with powerful antioxidant protection. Alpha-lipoic acid increases insulin sensitivity, lowers glucose levels, and prevents oxidative presence of Beta-Carotene reduces the risks for developing asthma. The cancer-fighting plant chemicals such as Isoflavones and Phytosterols are associated with reduced cancer risk.

Beans

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV %)
Antioxidants Health benefits
Beans

1 Cup Dry  130 Low Protein (30%)
Dietary fiber (60%)

Manganese (38%)

Magnesium (30%)

Manganese
Vitamin C

Magnesium

Phytochemicals protect against heart disease. Contain cancer-fighting plant chemicals such as Isoflavones and Phytosterols that are associated with reduced cancer risk. Presence of Saponins and Phytosterols help to lower cholesterol.

Cauliflower

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV %)

 

Antioxidants Health benefits
Cauliflower

1.00 cup
(124.00 grams)
 29 Very   low Vitamin C (73%)
 Vitamin K (19%)

Folate (14%)

 Pantothenic Acid (13%)

Vitamin C
Manganese

Beta-Carotene

Fiber helps with weight loss satiety, and a healthy digestive tract, Choline that is vital for memory and learning as well. Regular consumption of cauliflower minimizes the risk of various inflammation-mediated diseases including Obesity, Arthritis Mellitus, Ulcerative colitis and Diabetes.

Green Beans

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV %)
Antioxidants Health benefits
Green beans

1.00 cup
(125.00 grams)
 44 Very   low Vitamin K (22%)
Manganese (18%)

Fiber (16%)

Vitamin C (16%)

Manganese
Vitamin C

Magnesium

Green beans decrease the risk of obesity, diabetes, heart disease while promoting a healthy complexion, increased energy and overall lower weight. Consumption of Vitamin K improves bone health by acting as a modifier of bone matrix Proteins, great source of Folic Acid intake that is needed for pregnant women against neural tube defects.

Spring Onions

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health benefits
Spring Onions

1 cup, chopped (100g ) 32 Low Vitamin K (259%)
Protein (13.9%)

Folate  (16%)

Vitamin A (20%)

Vitamin a
Vitamin k

Flavonoids

Extremely good for cardiovascular health, lower the oxidation of Cholesterol and reduce the risk of coronary heart disease. Sulfur compounds help in reducing and controlling blood pressure levels.

Squash

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health benefits
Squash

1.00 cup
(180.00 grams)
36  Very   low Copper (21%)
Manganese (19%)

Vitamin C (13%)

Magnesium (11%)

Manganese
Vitamin C

Carotenoids

 Lutein

Zeaxanthin

Presence of vitamin A and Beta-Cryptoxanthin protect lung health. Squash contains Folate that can minimize the occurrence of neural tube defects and various birth defects during pregnancy. Presence of Folate prevents heart attacks.

Egg Plant

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health benefits
Eggplants 1.00 cup
(99.00 grams)
 35 Low Fiber (10%)
Copper (7%)

Vitamin B1 (7%)

Manganese (6%)

Naquin 
Polyphenol
Phytonutrients vitamin C, vitamin B-6, fiber and the Potassium in eggplants all support heart health. Flavonoids known as Anthocyanins lower the risk of cardiovascular disease. . Chlorogenic and Anthocyanins Acid function as antioxidants and anti-inflammatory compounds.

Zucchini

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health benefits
Zucchini

1 Cup 21  Low Vitamin C (30%)
Manganese (12%)

Vitamin B-6 (15%)

Vitamin K (6%)

Carotenes
Lutein Zeaxanthin
A moderate source of Folate that is important in cell division and the synthesis. This vegetable contains Potassium that plays an important role in intracellular electrolyte.

Beets

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health benefits
Beets 1.00 cup
(170.00 grams)
 75 Medium Folate (34%)
Manganese (28%)

Potassium (15%)

Copper (14%)

Lignans
Polyphenol
Beets contain vitamin B and Iron and are very beneficial to beneficial to women who are pregnant. Prevent various forms of cancer and works as a purifier for the blood. Presence of betaine helps to reduce depression.

Kale

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health benefits
Kale

1.00 cup
(130.00 grams)
 36 Very low Vitamin A (98%)
Vitamin C (71%)

 Manganese (27%)

Copper (22%)

Flavonoids Carotenoids Folate and the vitamin B are helpful in brain development. Nutrients such as Lutein and Zeaxanthin protect against macular degeneration.

Lettuce

Vegetable Amount Calorie
Count
Glycemic
Index
Nutrients
(DRI/DV% )
Antioxidants Health Benefits
Lettuce

2.00 cups
(94.00 grams)
 16 Very  low Vitamin k (107%) Vitamin A (45%)
Folate (32%)

Molybdenum (13%)

Carotenoids,
Beta-carotene

Folic acid

Vitamin C

Lettuce contains fiber and cellulose that improve digestion. Vitamin C and Beta-Carotene help to prevent the oxidation of Cholesterol. Contains Lactucarium that has relaxing and sleep inducing properties lettuce is alkaline- forming and presence of minerals help to remove toxins and keep your acid/alkaline balance in order.


 

FRUITS

Put on top of fruits in nutri center

Click on the fruit to see its nutritional profile

Apple

IMG_3821

FRUIT AMOUNT CALORIE COUNT GLYCEMIC INDEX NUTRIENTS (DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Apple 1 medium size  95   low Fiber (17%)Vitamin C (11%) Polyphenol Lower the risk of asthma, cardiovascular disorders like atherosclerosis, lung cancer, inflammatory disorders, neurodegenerative disorders, Age-related macular degeneration (ARMD) AND Alzheimer’s disease; slows down carbohydrate digestion, regulates blood sugar levels,

Pear

IMG_3798

FRUIT AMOUNT CALORIE COUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Pears 1 medium     101  low Fiber (22%)Copper (17%)Vitamin C (10%)

Vitamin K (9%)

Hydroxybenzoic acids like chlorogenic acid, gentisic acid, syringic acid, vanillic acid etc. Decrease the risk of type 2 diabetes mellitus due to the presence of flavonols, flavan-3-ols and anthocyanins. By decreasing the pooling of bile acids and thereby reducing the production of cholesterol, it protects against CVS disorders

Strawberry

IMG_3809

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Strawberry 1 cup (144 grams) 46   low Vitamin C (113%)Manganese (28%)Fiber (12%)

Iodine (9%)

Folate (9%)

Manganese, which acts as a cofactor  for antioxidant activity by the enzyme superoxide dismutase; Phytonutrients Prevents cardiovascular disorders, diabetes mellitus (type 2), breast cancer, cervical cancer, colorectal cancer and esophageal cancer; improves cognition and motor functions; prevents inflammation

Banana

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Banana 1 medium size  105  low Vitamin B6 (25%)Manganese (16%)Vitamin C (14%) beta-carotene, lutein, selenium, vitamins A, C and EA Maintain normal blood pressure; prevent cardiovascular disorders; Helps with digestion; quick source of energy;

Orange

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Orange 1 medium size       62  low Vitamin C (93%)Fiber (13%)Folate (10%)

Vitamin B (19%)

Phytonutrients including flavanones, anthocyanins, hydroxycinnamic acids, and a variety of Polyphenol along with Vitamin C Protect against oxidative stress and free radical damage; protects against colon cancer; prevents inflammatory disorders like asthma, osteoarthritis, and rheumatoid arthritis; prevents atherosclerosis and cardiovascular disorders; boosts immunity; regulates blood sugar level and protects against diabetes mellitus; prevents kidney stones

Watermelon

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Watermelon 1/16th of medium size   46 Medium Vitamin C (16%)Pantothenic acid (7%)Copper (7%) Phenols including  flavonoids, carotenoids, and triterpenoids, Vitamins A and C Decreases blood pressure via vasodilation due to release of NO from vascular endothelium; prevents erectile dysfunction; prevents fat deposition; protects against cardiovascular disorders;

Blueberry

Blueberry antioxidant superfood isolated on white

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Blueberry 1 cup    84  Low Vitamin K (32%)Manganese (25%)Vitamin C (19%) Phytonutrients including  Anthocyanins,  Hydroxycinnamic acids,  Hydroxybenzoic acids and  Flavonols Increased healing and repair of tissues; protects against oxidative stress; prevents neurodegenerative disorders; protects against diabetes by regulating blood sugar levels; prevents colon, breast, esophageal and intestinal cancers; prevents cardiovascular disorders; enhances cognition; prevent ocular disorders related to oxidative stress

Raspberry

IMG_3802

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Raspberry 1 cup   64 low  Vitamin C (43%)Manganese (41%)Fiber (32%) Phytonutrients including   anthocyanins,  flavonols,  flavanols,  flavonoid glycosides,  tannins,  hydroxybenzoic acids,  hydroxycinnamic acids and  stilbenoids Prevents obesity by reducing pancreatic lipase production and reducing fat absorption; regulates blood sugar levels and protects against type 2 diabetes mellitus; increase fat metabolism and prevents its accumulation; protects against  breast, cervix, colon, esophagus, and prostate cancers;

Cranberry

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Cranberry 1 cup    46   low Manganese (18%)Vitamin C (18%)Fiber (18%) Phytonutrients including  Phenolic Acids,  Proanthocyanidins,  Anthocyanins,  Flavonoids and  Triterpenoids Protects against urinary tract infections (UTIs); prevents inflammation; prevent periodontal diseases; prevent kidney stones formation; boosts immunity; prevents cardiovascular disorders; protects against oxidative damage; prevents breast, colon, lung, and prostate cancer;

Prune

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Prune (dried plum)   66 grams   30   low Vitamin C (8%)Vitamin K (5%)Copper (4%)

Fiber (4%)

Phytonutrients like neochlorogenic and chlorogenic acid Prevent free radical damage to fats’ aid iron absorption; reduce weight;  regulate blood sugar and prevent diabetes; lower cholesterol; protect against inflammatory disorders

Avocado

FRUIT AMOUNT CALORIECOUNT GLYCEMIC INDEX NUTRIENTS(DRI/DV% ) ANTIOXIDANTS HEALTH BENEFITS
Avocado 1 cup    240  Very low Pantothenic acid (42%)Fiber (40%)vitamin K(35)

Copper (31%)

lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, violaxanthin , beta-carotene and alpha-carotene, flavonoids, vitamins C and E Prevent inflammatory disorders; improve cardiovascular health; prevent diabetes; protect against various types of cancer

 


 

Oils

Oil collage, isolated on white
 

Oils
 Recommended

  1. Deep frying: Coconut and peanut oil: 1 table spoon: ~120 calories
  2. Minimal frying: Olive oil: 1 table spoon 120 calories
(Frying egg or sautéing vegetables)


 

Caution:

  1.   Avoid using Olive Oil for deep frying. It has a low smoke point heating for prolonged periods introduces saturated bonds and the disease causing agent HNE

.
  2. Avoid all Seed oils
(Processing is extremely rigorous and includes cancer causing chemicals such as hexane)

Example of seed oils to avoid;
  • Corn oil
  • 
Soya oil
  • 
Flaxseed
 Safflower oil
  • Cottonseed oil
  • Canola Oil

NUTS

Background texture of assorted mixed nuts including cashew, peca

Almond

Nuts Amount Calorie

Count

GLYCEMIC INDEX Nutrients

(DRI/DV% )

Antioxidants Health Benefits
Almonds 0.25 cup

(23.00 grams)

132 Low Biotin (49%)

Vitamin E (40%)

Manganese (27%)

Copper (26%)

Vitamin E

Carotenoids

Phenols

Resveratrol

Tocopherols

Almonds help to protect against diabetes and cardiovascular disease. These nuts can increase vitamin E levels in the red blood and plasma cells and also, lower cholesterol levels. Improved levels of blood lipids found in the almonds prevent heart disease.

 

Walnut

Nuts Amount Calorie

Count

GLYCEMIC INDEX Nutrients

(DRI/DV% )

Antioxidants Health Benefits
Walnut

 

0.25 cup

(30.00 grams)

196 Low Omega-3 Fats (113%)

Copper (53%)

Manganese (51%)

Vitamin E

Omega 3 Essential Fatty Acids

Prevention from heart disease and excellent health benefits in the area of cognitive functions and memory as well. Prevent from cancer specifically breast cancer. Daily consumption could help to lower your cholesterol.

Pistachios

Nuts Amount Calorie

Count

Glycemic Index Nutrients

(DRI/DV% )

Antioxidants Health Benefits
Pistachios

 

100 Grams

162 Low Vitamin B-6(85%)

Dietary fiber (40%)

Magnesium (30%)

Vitamin E

Beta-Carotene, Lutein

Gamma-Tocopherol

Effective in decreasing low-density lipoprotein (LDL).Excellent sources of vitamin-e that is a powerful lipid soluble antioxidant and is essential for maintaining the integrity of the cell membrane of mucus membranes and skin. Offer protection from harmful oxygen-free radicals.

Peanuts

Nuts Amount Calorie

Count

GLYCEMIC INDEX Nutrients

(DRI/DV% )

Antioxidants Health Benefits
Peanuts Raw

0.25 Cup

(36.50 grams)

207 Low Biotin (88%)

Copper (47%)

Manganese (36%)

Vitamin B3 (28%)

Vitamin

Niacin

Folate

Peanuts contain high concentrations of polyphenolic antioxidants that reduce the risk of stomach cancer. Presence of Resveratrol has a protective function against heart disease, cancers, degenerative nerve disease, viral/fungal infections and Alzheimer’s disease.

Cashew Nuts

Nuts Amount Calorie

Count

GLYCEMIC INDEX Nutrients

(DRI/DV% )

Antioxidants Health Benefits
Cashew Nuts

One ounce of raw, unsalted cashew nuts 157 Low

Copper (98%)

Phosphorus (34%)

Manganese (33%)

Magnesium (29%)

Copper

Magnesium

Zinc

Iron

The monounsaturated fatty acids like oleic and palmitoleic acids help lower harmful LDL-Cholesterol while increasing good HDL cholesterol; helps prevent age-related macular degeneration (ARMD).

Pecan

Nuts Amount Calorie

Count

GLYCEMIC INDEX Nutrients

(DRI/DV% )

Antioxidants Health Benefits
Pecans

One ounce (19 halves) of raw pecans 196 Low Manganese (64%)

Fat (30%)

Dietary Fiber (11%)

Vitamin E

Polyphenolic

Reduce the risk of arthritis, cardiovascular disease and other inflammation-related health ailments. Presence of magnesium can decrease blood pressure, helps to prevent from breast cancer.

References:

http://www.health-alternatives.com/nut-seed-nutrition-chart.html

http://www.medicalnewstoday.com/articles/270191.php

http://www.medicalnewstoday.com/articles/270191.php

http://juicing-for-health.com/basic-nutrition/healing-vegetables/health-benefits-of-carrot.html

http://timesofindia.indiatimes.com/life-style/health-fitness/diet/7-health-benefits-of-broccoli/articleshow/30843390.cms


Seeds

Sesame, flax, pumpkin and sunflower seeds in wooden spoons

Flax Seeds

SEEDS AMOUNT CALORIE

COUNT

GLYCEMIC INDEX NUTRIENTS

(DRI/DV% )

ANTIOXIDANTS HEALTH BENEFITS
Flax Seeds ¼ Cup 194 low Omega-3 Fats (133%)

Vitamin B (119%)

Copper (19%)

Manganese (18%)

Lignans (Potent antioxidants)

Polyphenol

Flax seeds can reduce risks of cardiovascular disease and lung disease. These seeds have protective effect against various type of cancers especially breast cancer, prostate cancer and colon cancer.

 

Sesame Seeds

SEEDS AMOUNT CALORIE

COUNT

GLYCEMIC INDEX NUTRIENTS

(DRI/DV% )

 

ANTIOXIDANTS HEALTH BENEFITS
Sesame Seeds One tablespoon of dried sesame seeds    52        low Copper (163%)

Manganese (45%)

Calcium (35%)

Magnesium (32%)

Lignans,

Sesamolin

γ-tocophero

Various important cholesterol-fighting fibers known as lignans can protect the liver from damage and lower the blood pressure. Sesame seeds may help prevent various health problems including PMS.

 

Sunflower Seed

SEEDS AMOUNT CALORIE

COUNT

GLYCEMIC INDEX NUTRIENTS

(DRI/DV% )

ANTIOXIDANTS HEALTH BENEFITS
Sunflower Seeds

 

¼ Cup 170 low  Vitamin E (82%)

Copper (70%)

Vitamin B (143%)

Manganese (34%)

Vitamin E

Selenium

 

The phytochemical- present in seeds helps to lose weight, as they increase fiber intake and promote healthy digestion. Crucial elements balancing troublesome cellular damage and in supporting heart health.

 

Chia Seed

SEEDS AMOUNT CALORIE

COUNT

GLYCEMIC INDEX NUTRIENTS

(DRI/DV% )

 

ANTIOXIDANTS HEALTH BENEFITS
Chia Seeds

 

1 /4 Cup      162  

low

 

Fiber (42%)

Healthy Omega-3 Fats (60%)

Quercetin

Chlorogenic Acid

Caffeic acid,

An excellent source of high-quality fats

These seeds promote heart health; stabilize the blood sugar, as well as increase weight loss.

 

Pumpkin Seed

SEEDS AMOUNT CALORIE

COUNT

GLYCEMIC INDEX NUTRIENTS

(DRI/DV% )

ANTIOXIDANTS HEALTH BENEFITS
Pumpkin Seeds ¼ Cup 192 low Manganese (74%)

Phosphorus (57%)

Magnesium (48%)

Copper (48%)

Vitamin E

Zinc And Manganese

Presence of antioxidant known as carotenoids enhances immune activity and disease fighting capacities. Zinc and omega-3 fatty acids may play a role in supporting skeletal system these seeds aid in keeping stable levels of cholesterol and enhanced immune response.

 

References:

http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html

 Junk

junk junk1


10 Cancer Causing foods you are eating right

  • Processed Meat
  • Red Meat
  • Charred/Overcooked foods
  • French fries/Potato chips
  • Vegetable Oils: Omega 6
  • Reheating Vegetable Oils
  • High Sugar Foods
  • Artificial Sweeteners
  • Canned Foods and Babies: Bisphenol A
  • Alcohol “Thou shall not”