Pg.no. 67
17. Foods and their nutrients
Eating foods rich in essential nutrients is important to a healthy lifestyle. The best way for
you to get these nutrients is by eating
natural and organically grown foods,
especially fruits and vegetables of various
colors.
1. Apples
Apples are great energy food sources and
are packed with potassium. They are a
good provider of healthy carbohydrates
and sugars to replenish the body's glucose
Figure 17.1 (Foods)
levels. Apples contain some vitamin C and
K and are high in vitamin A, a raw apple with its skin on contains beta carotene, which helps
prevent eye and vision problems.
2. Tomatoes
A red and ripe raw tomato contains a small amount of sugars and healthy carbohydrates,
which are important in sustaining your glucose levels. An100 g of tomato provide 237 mg of
potassium, 24 mg of phosphorus and 10 mg of calcium. Tomatoes provide some vitamin C
and K and a minimal amount of amino acids, essential for keeping up your energy and
muscle development.
3. Bananas
Bananas are one of the best energy foods with nearly 371 kilojoules per 100 g. Bananas are
extremely high in potassium and provide good amounts of magnesium and phosphorus.
There is some vitamin C in bananas and moderate amounts of vitamin A.
4. Dark Greens
Dark green veggies include broccoli, spinach, kale, collard greens, turnip greens, mustard
greens, bok choy and certain dark lettuces, such as romaine. These vegetables are among
some of the most important to include in your diet. They are loaded with vitamins and
nutrients, including fiber, potassium, vitamin A and vitamin C. Spinach, in particular, is a
good source of iron and folate; mustard greens are also recommended for their folate content,
which is particularly important for women of reproductive age.
5. Dry Beans and Peas
Legumes -- which include black, kidney, pinto, navy and garbanzo beans, among others --
are known for being a good source of protein and fiber. A few pea varieties are in this
vegetable category as well, such as split peas and black-eyed peas. In fact, they contain so