-
Kidney, pinto, navy or black
beans
-
High in fibre: 1/3 of RDA in ½
cup
-
Good sources of magnesium
and potassium
-
Good source of protein: ½ cup
provides as much protein as an ounce of meat without the saturated fat
2. DARK GREEN VEGETABLES
-
Spinach, collards, kale
-
Rich source of potassium,
phosphorus, magnesium, calcium, sodium, iron, vitamin E, A, C, K, copper, zinc and many other mineral components
-
Full of natural omega 3 fatty
acids and glutathione
-
Help your body absorb the
carotenoids in other vegetables
3. CITRUS FRUITS
-
Grapefruit, oranges, lemons and limes
-
Rich source of vitamin C,
vitamin B6, B1, B12, magnesium, potassium, thiamin, niacin, riboflavin, folic acid, iron and folate, amino acids, proteins and tryptophan
-
Tryptophan is converted to
serotonin which helps you sleep better, elevate your mood and control your appetite
-
Also contain electrolytes
essential for maintaining fluid levels in your body
4. SWEET POTATO
-
Rich source of the
carotenoid (betacarotene), vitamins A, B, C, and essential minerals like iron,
phosphorus, calcium, and potassium
-
Contains riboflavin and niacin
-
Contains folic acids that can
reduce homocysteine level
-
Contains glutathione, an
antioxidant that can enhance nutrient metabolism and immune-system health
5. BERRIES
-
Rich source of vitamin C, magnesium, potassium, calcium, and folate
-
Contain phytochemicals and
flavonoids that may help to prevent some forms of cancer
-
Blueberries and raspberries
also contain lutein, which is important for healthy vision
6. TOMATOES
•
Rich source of the carotenoid,
Lycopene,
vitamins A, B, C, K and essential minerals like iron, phosphorus, calcium and potassium
vitamins A, B, C, K and essential minerals like iron, phosphorus, calcium and potassium
•
Lycopene is a powerful
antioxidant and inhibitor of
prostate, lung, breast, and endometrial cancer cells. Research has also
indicated that the lycopene in tomatoes can help older people stay active
longer.
•
Contains nicotinic acid that
can reduce blood cholesterol
•
Contains glutathione, an
antioxidant that can enhance nutrient metabolism and immune-system health
7. SALMON
-
Rich source of omega-3 fatty
acids
-
Rich in essential minerals like
iron, calcium, zinc, selenium and phosphorus and vitamins A, B and D. Selenium is necessary for building up of tissues, hair, nails etc. Vitamin D helps boost glutathione level.
-
Contain folic acids that can
reduce homocysteine level
- Good source of easily digestible proteins (amino acids)
8. WHOLE GRAINS
•
Source of magnesium, chromium,
omega 3 fatty acids and folate
•
Pearled barley and oatmeal are
a source of fibre and potassium
9. NUTS & SEEDS
-
Rich in arginine, antioxidants
and vitamin E that can reduce
cholesterol levels
-
Contain folic acids that
can reduce homocysteine level
-
Magnesium, calcium and
potassium in nuts reduce the blood pressure
-
Almonds are also rich source of
magnesium, manganese, phosphorus, riboflavin, copper and vitamin E, and also
plant sterols and flavonoids like naringenin and catechin which are effective
antioxidants.
-
Walnuts are rich in nutrients
and are the main source of omega-3 fatty acids
10. YOGHURT
-
Rich source of vitamin D,
calcium, protein and probiotics
-
New study from Harvard finds
eating yogurt could lower risk of developing type 2 diabetes[1]
For some recipes for diabetics, check out Mayo Clinic or drop me an email at: Health Coach.
For some recipes for diabetics, check out Mayo Clinic or drop me an email at: Health Coach.
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