*Vegetables are a rich source of f olate, a B vitamin that helps your body make new red blood cells.
* Folate is especially important for children's health and may also reduce the risk of cancer and depression.
legumes
*Legumes are a crucial source of a variety of phytochemicals that are important for human health.
* These include protein, low GI (glycaemic index) carbohydrate, fibre, minerals, vitamins, carotenoids and polyphenols56.
Beans
*Beans are high in protein, complex carbohydrates, folate, and iron.
* Beans also have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine and 13 grams of fiber.
* Soluble fiber can help lower blood cholesterol.
Fruits
*Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber.
* Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
* Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.
Lean meat
*Lean meats are meats with a relatively low fat content.
* Skinless chicken and turkey and red meat, such as pork chops, with the fat trimmed off are examples of lean meat.
* The fat on a pork chop accounts for about two thirds of its fat content and the skin on chicken can account for 80 per cent of its fat content.
Fish
*Fish is a low-fat high quality protein.
* Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin).
* Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Egg
-Vitamin A: 6% of the RDA.
* Folate: 5% of the RDA.
* Vitamin B5: 7% of the RDA.
* Vitamin B12: 9% of the RDA.
* Vitamin B2: 15% of the RDA.
* Phosphorus: 9% of the RDA.
* Selenium: 22% of the RDA.
* Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.
Tofu
*Tofu is a good source of protein and contains all nine essential amino acids.
* It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous.
* In addition to this, it also contains magnesium, copper, zinc and vitamin B1.
Nuts
*nuts are good sources of fat, fiber and protein.
* Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat.
* However, they do contain some saturated fat. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
Seeds
*Most seeds are rich in protein, healthy fats, fibre, minerals such as magnesium, potassium, calcium, plant iron and zinc, and contain vitamins B1,B2, B3 and vitamin E.
* Oily seeds also contain antioxidants that stop the fats from going rancid too quickly.
Grains
*Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).
* People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
Cereals
*Cereals are staple foods, and are important sources of nutrients in both developed and developing countries.
* Cereals and cereal products are an important source of energy, carbohydrate, protein and fibre, as well as containing a range of micronutrients such as vitamin E, some of the B vitamins, magnesium and zinc.
Wholegrain
*Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
* A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Milk
*Milk is a nutrient-rich beverage that may benefit your health in several ways.
* It's packed with important nutrients like calcium, phosphorus, B vitamins, potassium .
Yogurt
*It's Rich in Important Nutrients.
* Yogurt contains some of nearly every nutrient that your body needs. ...
*It's High in Protein. ...
*Some Varieties May Benefit Digestive Health. ...
*It May Strengthen Your Immune System. ...
*It May Protect Against Osteoporosis. ...
*It May Benefit Heart Health. ...
*It May Promote Weight Management.
