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Swiss Chard : TOP 15 Foods for a Long and healthy Life

12:13 AM calories in food, daily needs, daily needs satisfies, foods, needs satisfies, needs satisfies at, nutrition values, nutritional information, satisfies at, swiss chard No comments

13-Swiss Chard

Swiss Chard, is a leafy green vegetable often used in Mediterranean cooking. The leaves can be green or reddish in color like Bib Lettuce, chard stalks also vary in color. Chard has been bred to have highly nutritious leaves at the expense of the root.

Swiss Chard was identified by a Swiss botanist and is a variety of Beta vulgaris. Today, Swiss chard is most popular in Mediterranean countries.

Swiss chard is nature’s ultimate multivitamin, delivering substantial amounts of 16 vitamins and vital nutrients, and Low in calories.

with worth of 175g Swiss chard cooked, you get more than, 775% of your recommended daily intake of bone–strengthening vitamin K,and 214% of your day’s vitamin A, shown to help defend against cancer and bolster vision.

dosed, For a mere 35 calories per 175g Swiss chard .

Nutrients in Swiss Chard (per175.00 grams)

vitamin K daily needs satisfies at 715.9%
vitamin A daily needs satisfies at 214.3%
vitamin C daily needs satisfies at 52.5%
magnesium daily needs satisfies at 37.6%
manganese daily needs satisfies at 28.9%
potassium daily needs satisfies at 27.4%
iron daily needs satisfies at 22%
vitamin daily needs satisfies at E16.5%
fiber daily needs satisfies at 14.6%
copper daily needs satisfies at 14.4%
choline daily needs satisfies at 11.8%
calcium daily needs satisfies at 10.1%
tryptophan daily needs satisfies at 9.3%
vitamin B2 daily needs satisfies at 8.8%
vitamin B6 daily needs satisfies at 7.5%
protein daily needs satisfies at 6.5%
phosphorus daily needs satisfies at 5.7%
vitamin B1 daily needs satisfies at 4%
folate daily needs satisfies at 3.9%
zinc daily needs satisfies at 3.8%
biotin daily needs satisfies at 3.5%
vitamin B3 daily needs satisfies at 3.1%
vitamin B5 daily needs satisfies at 2.8%
Calories (35) daily needs satisfies at 1%

Health Benefits

Anti Cancer :

Swiss chard is one of the super foods that is known for its cancer preventative properties thanks to the fiber, chlorophyll, phytochemicals, and other plant pigments it contains. Studies have found that leafy green vegetables are particularly beneficial against colon cancer.

Antioxidant and Anti-Inflammatory Benefits :

The reason Swiss chard is so colorful is because it is one of the most antioxidant-rich foods on the planet. It contains beta-carotene, vitamin E, vitamin C, zinc, lutein, zeaxanthin, quercetin, kaempferol, and many other disease fighting antioxidants.

Blood Sugar Regulation benefits:

Rich in syringic acid and fiber and syringic acid, Swiss chard help to regulate blood sugar levels.

TOP 15 Foods for a Long and Healthy Life

1-Green Tea
2-Garlic
3- onion
4-leek
5- citrus
6- Kiwifruit
7- Apricot
8- Gooseberries
9- BLACKBERRIES
10-Apple
11-Mushrooms
12-Bell-Pepers
13-swiss-chard
14-Almond
15- Eggs

Mushrooms: TOP 15 Foods for a Long and healthy Life

9:03 PM calories in food, daily needs, daily needs satisfies, foods, mushroom, mushrooms, needs, needs satisfies, needs satisfies at, nutrition values, nutritional information, satisfies, vitamin No comments

11-Mushrooms

Rich in vitamin B and D, rich in minerals copper, selenium.

mushroom is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground on soil or on its food source.

Mushrooms is very nutritious: minerals (copper, selenium ...) and vitamins (group B and D)

Mushrooms are low in carbohydrates, calories and sodium and are cholesterol and fat free! They are high in riboflavin and contain as much fiber as one medium tomato. They are also a good source of niacin, pantothenate and copper.

In addition, they may as well be eaten raw or cooked.

Nutrients in Mushrooms, Shiitake (per 87.00 grams)

Mushrooms, shiitake can now be found in supermarket shelves across the U.S. throughout the year.

vitamin B3 daily needs satisfies at 16.8%

vitamin B5 daily needs satisfies at 13%

vitamin B6 daily needs satisfies at 12.5%

vitamin B2 daily needs satisfies at 11.1%

manganese daily needs satisfies at 10%

phosphorus daily needs satisfies at 9.7%

fiber daily needs satisfies at 8.6%

potassium daily needs satisfies at 7.5%

selenium daily needs satisfies at 7%

zinc daily needs satisfies at 6%

copper daily needs satisfies at 6%

vitamin D daily needs satisfies at 4.3%

magnesium daily needs satisfies at 4.3%

protein daily needs satisfies at 3.9%

Calories (29) daily needs satisfies at 1%

Nutrients in Mushrooms – Crimini (per 87.00 grams)

selenium daily needs satisfies at 32.3%

vitamin B2 daily needs satisfies at 25.2%

copper daily needs satisfies at 21.5%

vitamin B3 daily needs satisfies at 16.5%

vitamin B5 daily needs satisfies at 13%

potassium daily needs satisfies at 11.1%

phosphorus daily needs satisfies at 10.4%

zinc daily needs satisfies at 6.4%

manganese daily needs satisfies at 6%

vitamin B1 daily needs satisfies at 5.3%

choline daily needs satisfies at 4.5%

protein daily needs satisfies at 4.3%

folate daily needs satisfies at 3%

Calories (19) daily needs satisfies at 1%

Health benefits :

- Anti-Cancer Benefits :

a 1980 study found that a virus in shiitake mushrooms could produce interferon, effective in treating cancer.

- Cardiovascular Benefits.

- Anti-Inflammatory Benefits.

- Immune System Support.

- Antioxidant Benefits.

TOP 15 Foods for a Long and healthy Life
1-Green Tea
2-Garlic
3- onion
4-leek
5- citrus
6- Kiwifruit
7- Apricot
8- Gooseberries
9- BLACKBERRIES
10-Apple
11-Mushrooms
12-Bell-Pepers
13-swiss-chard
14-Almond
15- Eggs

Apple: TOP 15 Foods for a Long and healthy Life

12:36 AM apple, benefits, calories in food, daily needs, daily needs satisfies, foods, needs satisfies at, nutrition values, nutritional information, the apple No comments

10-Apple

The apple is the pomaceous fruit of the apple tree, species Malus domestica in the rose family. It is one of the most widely cultivated tree fruits.

The apple is one of the fruits that are all good. Low in calories, more or less sugar depending on the variety chosen, it also has great power full, useful if we want to pay attention to our line. Studies proliferate and show by example that apple consumption is beneficial in case of high cholesterol.

An important detail not to be overlooked: you have to eat the apple with skin (washed). it's the skin that contains vitamins and minerals.

Nutrients in Apple (per 182.00 grams) :

fiber daily needs satisfies at 17.4%

vitamin C daily needs satisfies at 13.9%

Calories (94) daily needs satisfies at 5%

Health Benefits :

- Apple's Amazing Polyphenols.

- Antioxidant Benefits.

- Cardiovascular Benefits.

- Anti-Asthma Benefits.

- Get whiter, healthier teeth, lowering the levels of bacteria in mouth.

- Avoid Alzheimer’s.

- Protect against Parkinson’s.

- Anti-Cancer Benefits,Curb all sorts of cancers.

- Benefits for Blood Sugar Regulation,decrease your risk of diabetes.

- Reduce cholesterol.

- Get a healthier heart.

- Prevent gallstones.

- Beat diarrhea and constipation.

- Neutralize irritable bowel syndrome.

- Avert hemorrhoids.

- Control your weight.

- Detoxify your liver.

- Boost your immune system.

- Prevent cataracts.

BLACKBERRIES : TOP 15 Foods for a Long and healthy Life

12:33 AM blackberries, blackberries fruit, calories in food, daily needs, daily needs satisfies, foods, needs satisfies, needs satisfies at, nutrition values, nutritional information No comments

09-BLACKBERRIES

Rich in iron and calcium, it must be washed before eating to avoid any risk.

The blackberries is an aggregate fruit that is composed of many smaller fruits called drupes.

The fruit is very dark purple with smooth, fragile skin. In the middle of the cluster is a greenish-white core that extends to almost the bottom of the berry.

Do not confuse savage blackberries fruit and blackberries fruit culture! Yes,it is two different varieties. They have the same properties, such as iron and calcium. By against, they are strongly discouraged for digestive problems because accelerate the transit.

the blackberries can be contaminated by parasites (hydatidosis). The solution once collected, it must be washed before eating to avoid any risk.

Nutrients in BLACKBERRIES:

(per 1 cup (144g) )

SUGARS: 5g

CALORIES: 43cal

CALORIES FROM FAT: 4cal

FAT: 0.5g daily needs satisfies at 1%

CHOLESTEROL: 0mg daily needs satisfies at 0%

SODIUM: 1mg daily needs satisfies at 0%

TOTAL CARBOHYDRATES: 10g daily needs satisfies at 3%

DIETARY FIBER: 5g daily needs satisfies at 20%

PROTEIN: 1g daily needs satisfies at 3%

VITAMIN A: daily needs satisfies at 6%

VITAMIN C: daily needs satisfies at 35%

CALCIUM: daily needs satisfies at 3%

IRON: daily needs satisfies at 3%

Health Benefits in blackberries :

Cancer Prevention , fresh blackberries were recently identified as a top cancer fighter.

Gooseberries : TOP 15 Foods for a Long and healthy Life

1:50 AM calories in food, daily needs, daily needs satisfies, foods, gooseberrie, low in calories, needs satisfies, needs satisfies at, nutrition values, nutritional information, rich in vitamin, vitamin No comments

08-Gooseberries

highly rich in vitamin C,Low in calories .

The gooseberrie, is a species of Ribes. It is native to Europe, northwestern Africa, west, south and southeast Asia.

Very fragile fruit,highly rich in vitamin C, gooseberrie not keep well and should be eaten or prepared quickly.

Low in calories because less sweet (very acidic taste.) The gooseberrie is often not eaten because his taste is very assiduous . But mixed with other fruit salad . It retains all his properties, fresh, frozen or into jam.

Health benefits of gooseberries :

Gooseberries are low in calories; . As in blackcurrants, they too have significantly high amounts of phenolic phytochemicals especially flavones and anthocyanins. These compounds have been found to have numerous health-benefiting effects against cancer, aging, inflammation, and neurological diseases.

Rich in vitamin-C. Research studies have shown that consumption of fruits rich in vitamin C helps body develop immunity against infectious agents and help scavenge harmful oxygen free radicals from the body.

consumption of natural fruits rich in vitamins and flavonoid anti-oxidants has been found to protect from lung and oral cavity cancers.

Nutrients in Gooseberries :

Cholesterol : 0 mg 0%
Calories (66 calorie) daily needs satisfies at 3%
Sodium : 2 mg daily needs satisfies at 0%
Potassium : 297 mg daily needs satisfies at 8%
Total Carbohydrate : 15 g daily needs satisfies at 5%
Dietary fiber : 6 g daily needs satisfies at 24%
Protein : 1.3 g daily needs satisfies at 2%
Vitamin A daily needs satisfies at 8%
Vitamin C daily needs satisfies at 69%

Apricot : TOP 15 Foods for a Long and healthy Life

7:51 PM Apricot, calories in food, daily needs, daily needs satisfies, daily needs satisfies at, foods, nutrition values, nutritional information No comments

07-Apricot :

Rich in antioxidants , vitamins C and vitamin A ,rich indietary fiber and potassium.

The apricot is rich in antioxidants and vitamins C and A. It can be eaten fresh or dried

It’s best to keep the apricot in fridge because it is very fragile.

Health Benefits:

Protect Your Eyesight.

Rich in potassium, very useful to avoid cramps among professional sportsmen.

Also contains many dietary fibers that help fight against constipation problems.

Nutrients in Apricot (35.00 grams):

Vitamin A daily needs satisfies at 13.4%
Vitamin C daily needs satisfies at 5.8%
Tryptophan daily needs satisfies at 3.1%
Fiber daily needs satisfies at 2.7%
Potassium daily needs satisfies at 2.5%
Calories (16) daily needs satisfies at 0.8%

Kiwifruit : TOP 15 Foods for a Long and healthy Life

12:54 AM calories in food, daily needs, daily needs satisfies, foods, kiwifruit, needs satisfies at, nutrition values, nutritional information, protection against, vitamin No comments

06-Kiwifruit

Packed with more vitamin C than an equivalent amount of orange.

Fruit originated from China, is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons and bananas, yet with its own unique sweet flavor.

Nutrients in Kiwifruit (74.00 grams) :

vitamin C daily needs satisfies at 120%

fiber daily needs satisfies at 8%

potassium daily needs satisfies at 6.4%

Calories (45) daily needs satisfies at 2%

Health Benefits :

As an excellent source of vitamin C Kiwifruit is the Premier Antioxidant Protection.

Rich in Fiber ,for Blood Sugar Control Plus Cardiovascular and Colon Health.

Protection against Asthma.

Protection against Macular Degeneration, and Protect DNA.

Citrus : TOP 15 Foods for a Long and healthy Life

12:27 AM calories in food, citrus, citrus fruit, daily needs, daily needs satisfies, foods, needs, nutrition values, nutritional information, vitamin daily, vitamin daily needs No comments

5- Citrus:

(Orange, grapefruit, tangerine, lemon ...)

Citrus fruits are loaded with antioxidants that protect against cardiovascular and digestive cancers. They are also rich in vitamins A and C, as all colored vegetables (peppers, tomatoes, carrots, etc..).

Nutrients in Oranges (131.00 grams):

Vitamin C daily needs satisfies at 116.1%
Fiber daily needs satisfies at 12.5%
Folate daily needs satisfies at 9.8%
Vitamin B daily needs satisfies at 17.3%
Potassium daily needs satisfies at 6.7%
Vitamin A daily needs satisfies at 5.8%
Calcium daily needs satisfies at 5.2%
Calories (61) daily needs satisfies at 3%

Health Benefits "oranges":

A Very Good Source of Fiber.
Protection against Cardiovascular Disease.
Possible Cholesterol-Lowering Benefits.
Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs.
Help Prevent Ulcers and Reduce Risk for Stomach Cancer.
Protect Respiratory Health.
Protection Against Rheumatoid Arthritis.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support.
A Glass of Orange Juice More Protective than Vitamin C Alone.
know that when cut or squeezed, the citrus fruit must be eaten quickly.
For fruit juice, it’s best eaten fresh homemade or buy. Otherwise, you have to be careful and read the labels to avoid sugar or other additions.

Leek : TOP 15 Foods for a Long and healthy Life

6:58 PM calories in food, daily needs satisfies, foods, leek, needs satisfies, nutrition values, nutritional information, vitamin, vitamin daily needs No comments

4-Leek

The leek is a vegetable that belongs, along with onion and garlic, to the genus Allium, currently placed in family Amaryllidaceae, subfamily Allioideae.

leek has two parts: the white and the green part.The white part of the leek is the most tender and tasty part.

The green part that we tend to cut. It is an error! The green part contains a large quantity of fiber and vitamins.Also contains higher amounts of antioxidants would be in the green leaves of the leek. It is necessary to also eat to benefit from properties of leek!

the Leeks are related to garlic and onions ( belong to a vegetable family called the Allium vegetables.), they contain many of the same beneficial compounds .

Nutrients in Leeks (per 89.00 grams) :

Vitamin K daily needs satisfies at 52.2%
Vitamin A daily needs satisfies at 29.6%
Manganese daily needs satisfies at 21.5%
Vitamin C daily needs satisfies at 17.8%
Folate daily needs satisfies at 14.2%
Vitamin B6 daily needs satisfies at 10.5%
Iron daily needs satisfies at 10.3%
Fiber daily needs satisfies at 6.4%
Magnesium daily needs satisfies at 6.2%
Molybdenum daily needs satisfies at 5.9%
Copper daily needs satisfies at 5.5%
Calcium daily needs satisfies at 5.2%
Potassium daily needs satisfies at 4.5%
Calories (54) daily needs satisfies at 3%

Onion : TOP 15 Foods for a Long and healthy Life

11:02 PM calories, calories in food, daily needs, daily needs satisfies, foods, nutrition values, nutritional information, onion, vtamin No comments

3- Onion:

Highly rich in water, onion is low in calories and rich in minerals and olego-elements.

There are many varieties that do not hesitate to taste. The spring onions are delicious enough to eat in salad. Think to frozen onions as they have exactly the same nutritional values as fresh onions without odors preparing .

Health Benefits:

Anti-Inflammatory Benefits.

Support for Bone and Connective Tissue.

Cardiovascular Benefits.

Cancer Protection.

For those who find it difficult to digest, know that it is easier to digest when cooked. The onion is perfect for adding flavor without too many calories.

Nutrients in Onions (per 160.00 grams):

Vitamin C daily needs satisfies at 19.7%
Fiber daily needs satisfies at 10.8%
Molybdenum daily needs satisfies at 10.6%
Manganese daily needs satisfies at 10.5%
Vitamin B6 daily needs satisfies at 9.5%
Folate daily needs satisfies at 7.6%
Potassium daily needs satisfies at 6.6%
Tryptophan daily needs satisfies at 6.2%
Calories (64) daily needs satisfies at 3%

Garlic : TOP 15 Foods for a Long and healthy Life

11:34 PM calories in food, daily needs, daily needs satisfies, foods, Garlic;vitamin, needs satisfies, nutrition values, nutritional information No comments

2- Garlic:

Garlic, is a species in the onion genus, Allium. Its close relatives include the onion, shallot, leek, chive, and rakkyo

It is one of the oldest vegetables and has the largest number of known medicinal properties. As: action Anti-Inflammatory, Antibacterial, anticoagulant, draining arterial hypotensive, etc..

. Numerous studies have shown that its consumption has a protective effect against digestive cancers and cardiovascular diseases.

Garlic is a "super-food":

The properties of raw garlic would be even higher than cooked garlic. It can be eaten every day,although with serious side effect include the breath.

Nutrients in Garlic (per 18.00 grams) :

Manganese daily needs satisfies at 15%
Vitamin B6 daily needs satisfies at 11%
Vitamin C daily needs satisfies at 9.3%
Selenium daily needs satisfies at 3.6%
Calcium daily needs satisfies at 3.2%
Tryptophan daily needs satisfies at 3.1%
Phosphorus daily needs satisfies at 2.7%
Vitamin B1 daily needs satisfies at 2.6%
Copper daily needs satisfies at 2.5%

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