-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:
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
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