-1 cup of broccoli chopped

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                                                           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.

source:http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/health-benefits-of-broccoli.aspx

10 sources of fiber:

Beans

Whole grains

Brown rice

Popcorn

Nuts

Baked potato with skin

Berries

Bran cereal

Oatmeal

Vegetables

 

10 sources of protein:

Turkey and chicken breast

Fish

Cheese

Pork chops

Lean beef

Tofu

Soy beans

Eggs

Yogurt & Milk

Nuts and seeds

 

10 sources of fat:

Avocados

Eggs

Olive Oil

Nuts

Nut Butter

Fatty fish

Coconut

Butter

Cheese

Processed meat

 

Sources of B12:

Meat

Fish

Liver

Crab

Fortified soy products

Dairy products

Fortified cereals (all bran)

Swiss cheese