-1 cup of broccoli chopped
Nutrients in broccoli:
Vitamin K – essential for the functioning of many proteins involved in blood clotting
Vitamin A – helps vision and is required for the immune system and production of red blood cells.
Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.
Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.
Folate – is necessary for the production and maintenance of new cells in the body.
Lutein – may slow progression of age-related macular degeneration and cataracts.
10 sources of fiber:
Baked potato with skin
10 sources of protein:
Turkey and chicken breast
Yogurt & Milk
Nuts and seeds
10 sources of fat:
Sources of B12:
Fortified soy products
Fortified cereals (all bran)