Omega-3 fats are crucial to our health
Omega-3s are essential fatty acids (EFAs). EFAs are needed to maintain healthy skin, hair, eyes, joints, muscles, nerves, and brain function. Flax Seeds, Chia Seeds, Walnuts, and Soybeans contain high levels of Omegaa-3.
The American Heart Association recommends eating at least one teaspoon of ground flax seeds rich with Omega-3s per day.
A study published in the Journal of Nutrition showed that men who ate Omega-3s three times a week had a lower risk of heart disease compared to those who didn't eat. Other studies show that eating Omega-3s helps prevent high blood pressure, stroke, and diabetes.
Added Sugar Is a Disaster
Added sugar is a major contributor to obesity and diabetes. In fact, the average Indian household consumes more calories from processed foods than fresh fruit!
Sugar is everywhere. Even though it’s listed as an ingredient on food labels, it doesn’t always show up in the nutrition facts panel clearly. And even when it does appear, it may not be labeled as “added sugar.”
Sugar hides in plain sight. Many foods contain hidden amounts of sugar. For example, ketchup contains 2 grams of sugar per tablespoon. Or consider a bag of chips. One serving contains 6 grams of sugar.
Even beverages like soda pop and juice contain added sugar. According to the CDC, soft drinks are the number one source of added sugar among children ages 2–18 years old.
Sugar is found in almost everything. From bread to pasta to cereal, sugar is used to sweeten nearly every processed food.
But sugar isn’t just in junk food. It’s in regular foods you eat daily, too. Milk, yogurt, fruit juices, and baked goods are all packed with added sugars.
So how much sugar is too much? The American Heart Association recommends no added sugar at all.
Artificial Trans Fats Are Very Unhealthy
Trans Fats are found in processed foods like cookies, cakes, crackers, chips, frozen pizzas, fried chicken, french fries, and doughnuts. These artificial trans fats are made by adding hydrogen atoms to vegetable oils. Hydrogen atoms are added to the oil during processing to increase its stability.
The problem with these hydrogen atoms is that they cause inflammation in our bodies. Inflammation is caused by free radicals. Free radicals are molecules that contain oxygen and are highly reactive. When free radicals bind to cells, they damage DNA, proteins, and lipids. This causes cell death, and leads to disease.
Free radicals are produced naturally as a result of normal metabolism. However, when we eat food containing artificial trans fats, the body produces even more free radicals. This increases oxidative stress, which damages cells and tissues.
Trans fats are also found naturally in milk, curds, eggs and meat.
Artificial and natural trans fats contribute to heart disease, diabetes, cancer, stroke, obesity, arthritis, depression, Alzheimer’s disease, and infertility.
Instead of animal products and pre-packaged snacks or salty snacks, choose whole plant based snacks like nuts and seeds instead.
Eating Vegetables Will Improve Your Health
Eating vegetables is a good habit to develop. Not only does eating vegetables improve your health, but it also helps you lose weight.
Vegetables contain lots of vitamins and minerals, such as vitamin C, potassium, foliate, magnesium, calcium, iron, fiber, and antioxidants. These nutrients help fight disease and boost energy levels, especially when you get these nutrients such as magnesium from food rather than supplements.
In addition, vegetables are low in calories and fat. They are also high in water content, making them easy to digest.
The best types of vegetables include leafy greens, broccoli, carrots, tomatoes, peppers, onions, mushrooms, and cucumbers.
It Is Critical to Avoid a Vitamin D Deficiency
Vitamin D is critical to avoiding a vitamin D deficiency. Many people think that getting enough sun exposure is sufficient to produce vitamin D in the body. However, this is only true if you spend at least 30 minutes outside without sunscreen everyday.
The problem is that our bodies cannot store vitamin D, so we must consume it through food sources like supplements and fortified foods.
People who live in northern climates may need to supplement their diet with vitamin D. People living in southern climates may need to take supplements during the winter months.
A vitamin D deficiency can lead to bone loss and osteoporosis. Osteoporosis is a disease where the bones become weak and brittle. It can cause fractures and even death.
Refined Carbohydrates Are Bad for You
Refined carbohydrates cause rapid spikes in blood sugar levels and insulin levels. These spikes can lead to weight gain, diabetes, heart disease, and cancer.
The best foods to eat instead of refined carbs are whole grains, fresh fruitand vegetables. Whole grains contain fiber, vitamins and minerals. Fruits and veggies contain antioxidants and phytonutrients.
Refined carbs include mostly sugars (sucrose) and processed grains. These foods contain little nutrition and cause rapid spikes in blood sugar levels and insulin levels.
The body uses glucose as its primary fuel source. When we eat these foods, our bodies break down the food into glucose. Glucose enters the bloodstream and travels through the body where it is used as energy.
When we consume refined carbs, our bodies produce large amounts of insulin. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels.
Insulin causes cells to absorb glucose from the bloodstream and store it as glycogen. Glycogen is stored in the liver and muscles.
After eating refined carbs, the body releases insulin to transport the excess glucose back into the bloodstream. As soon as the insulin leaves the bloodstream, the glucose begins to enter the cells again.
This cycle continues until the body stores enough glycogen to last several hours. Once the glycogen storage is full, the body stops producing new glycogen and starts breaking down existing glycogen.
As the glycogen breaks down, the body produces ketones. Ketones are a type of chemical compound that occurs naturally in the body. Ketones are created during times of low carbohydrate intake.
Ketones are produced when the body burns fat instead of carbohydrates. The body does this when it needs extra energy. Ketones are released into the bloodstream and travel throughout the body.
Ketones act like a signal to the brain telling it to stop burning carbohydrates and start burning fat. Ketones tell the brain to burn fat instead of carbohydrates.
Once the brain receives this signal, it switches over to burning fat. Fat is converted into ketones and then burned.
Ketones have been shown to improve mood and reduce stress. However, they also increase hunger and cravings. Eating high carb diets leads to increased appetite and weight gain.
Eating refined carbs leads to elevated blood sugar levels and insulin production. High blood sugar levels and insulin lead to increased appetite and weight loss.
High blood sugar levels and insulin also lead to increased risk of heart disease, diabetes, cancer and Alzheimer’s disease.
Supplements Can Never Fully Replace Real Foods
Supplements aren't meant to replace real food. They can't provide all of the nutrients, vitamins, minerals and health benefits of whole foods like fresh fruitand vegetables. However, they can supplement these foods.
Whole foods offer three main benefits compared to supplements:
- Greater nutrition
- Essential fiber
- Protective substances
“Diets” Don’t Work — a Lifestyle Change Is Necessary
A diet is a mindset of an individual trying hard to lose weight. They believe that if they eat less food, they will lose weight.
But diets don’t work. They only cause temporary results.
They believe that diets work, and that if they stick to a strict diet, they will lose weight.
Unfortunately, this is not true. Diets only work temporarily, and after a while, the individual returns to his old habits.
The best thing you can do to lose weight is to change your lifestyle.
Changing your lifestyle involves eating healthier foods and exercising regularly.
The best thing you can do is eat well and exercise regularly.
By eating well, I mean making sure you consume whole food plant-based diet each day.
Eating well doesn't mean consuming lots of junk food, it simply means eating balanced meals and snacks.
Exercise is also important, like eating well.
Exercise helps burn calories and improves metabolism.
Exercise also increases energy levels, reduces stress and boosts self-esteem.
When you combine these two factors together, you end up with a healthier lifestyle.
Unprocessed Food Is The Healthiest
Unprocessed food is the healthiest option.
Processed foods contain chemicals and preservatives that aren't necessarily good for our bodies.
These chemicals can cause cancer, diabetes, obesity, and even depression.
Processed foods are full of artificial ingredients and additives that are bad for us. They can lead to weight gain, high blood pressure, and even heart disease.
The best thing we can do for ourselves is eat real food.
We should avoid processed foods as much as possible.
The best types of food include fresh fruitand vegetables, whole grains, nuts and seeds, beans, and legumes.
These foods provide us with vitamins, minerals, fiber, protein, and essential fatty acids.
They also contain phytonutrients, plant compounds that protect against cancer and cardiovascular disease.
These nutrients are essential for maintaining a healthy immune system, brain function, and overall health.
Processed food includes any food from which something good has been removed or something bad has been added, including foods that have gone through chemical processing, such as breads, cereals, pastas, cakes, cookies, crackers, chips, fast foods, frozen meals, juices, milks, sodas, sweeteners, and sweets.
Some foods like frozen vegetables are still healthy for you as nothing good has been removed and nothing bad has been added. Their nutrient contents, mineral content, etc stays intact.
Fruits and berries are among the world’s most popular health foods
Fruit and berries are among the most popular healthy food choices. People like fresh fruitbecause they are delicious and nutritious. They are also easy to incorporate into the daily diet.
Contrary to popular belief, fruit juice does not have the same benefits as fruits, so don't drink them on a regular basis, unless you are having them in smoothie form, with all the fiber intact. That will give you lots of nutrients, just like whole fruits and berries!
Fruits can help avoid unhealthy weight gain, and even support you in burning off extraweight, as they are calorie dilute and nutrient dense.
Fruits, dry fruits and smoothies don't cause tooth decay, unlike sugar laden sweets either. They may not have a nutrition label with nutrition facts, but the benefits of fruit and berries are endless. Here are some fun facts about how fruits keep you healthy:
- Fiber - helps prevent constipation
- Vitamin C - boosts immunity
- Antioxidants - fight free radicals
- Omega 3 fatty acids - reduce risk of heart disease
- Potassium - aids muscle contraction
- Phytonutrients - protect against cancer
- Pectin - reduces cholesterol levels
- Anthocyanins - protects against certain types of cancer
- Flavonoids - anti-inflammatory properties
- Polyphenols - antioxidant properties
- Carotenoids - protect eyesight
- Lutein - eye protection
- Lycopene - prostate protection
- Quercetin - anti-cancer properties
- Resveratrol - anti-aging properties
- Tannins - astringent properties
- Vitamins - essential nutrients
- Minerals - necessary for proper functioning of body organs
- Essential oils - antibacterial properties
- Essential fats - essential for brain development
- Essential amino acids - building blocks of protein
Apples are high in fiber, vitamin C, and numerous antioxidants
Apples are a healthy food choice. They are high in fiber, vitamins, and antioxidants. They also contain a variety of nutrients that contribute to the fruit’s numerous health benefits.
Apples are a healthy snack option. They are low in calories and fat, and provide a wide variety of nutrients.
There may not be too many companies in the world with a big budget for marketing of foods like apples, but apples don't need it - everyone knows an Apple a Day Keeps the Doctor Away!
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.
The best thing about avocados is that they are versatile. You can eat them raw, add them to salads, sandwiches, wraps, and even desserts.
Avocados are very easy to prepare. Just cut off the top and scoop out the flesh.
Bananas are among the world’s best sources of potassium
Bananas contain almost twice as much potassium as spinach and four times as much as potatoes. They contain around 400 mg per 100 grams. Potassium helps maintain healthy blood pressure levels and helps prevent muscle cramps. Potassium helps regulate blood pressure and maintain fluid balance in the body.
Keeping a bunch of bananas on the dining table is a great way to maintain a healthy food environment at home. They are a fun food for kids and adults alike, with zero effort in preparing them.
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world
Blueberries contain anthocyanins, which are responsible for their blue color. Anthocyanins are natural compounds found in plants that protect against cancer and heart disease.
The antioxidant power of blueberries comes from the fact that they contain high levels of polyphenols, which are plant chemicals that act as antioxidants. These include resveratrol, quercetin, kaempferol, cyanidin, and myricetin.
Antioxidants are substances that prevent cells from being damaged by free radicals. Free radicals are unstable molecules that cause damage to DNA and proteins. Antioxidants neutralize these free radicals and stop the chain reaction before it starts.
Free radicals are produced naturally during metabolism. However, they can also be created by exposure to radiation and pollution. Antioxidants work by binding to free radicals and preventing them from damaging cells.
In addition to protecting against cancer and heart disease, antioxidant intakes from food may also reduce the risk of diabetes, Alzheimer’s disease, cataracts, muscular degeneration, and Parkinson’s disease.
Oranges are well known for their vitamin C content
Oranges are very healthy fruit. They contain lots of vitamins and minerals like vitamin C, potassium, calcium, magnesium, fiber, and folate. These nutrients are essential for our bodies.
Vitamin C helps us build strong bones and teeth. It also helps fight infections. Vitamin C is found in citrus fruits such as oranges.
Potassium helps maintain fluid balance in our blood. Potassium is needed for muscle contraction and nerve impulse transmission.
Calcium helps our muscles contract and relax properly. Calcium is also necessary for bone growth and maintenance.
Folate intakes from food help form new cells. Folate is also involved in DNA replication and cell division.
Magnesium helps regulate nerves, muscles, heart rhythm, and blood pressure. Magnesium from food is also required for energy production.
Fiber helps prevent constipation and colon cancer. Fiber also prevents excess absorption of fat and cholesterol.
Strawberries are highly nutritious and low in both carbs and calories
Strawberries are a delicious fruit that are packed with nutrients. They are a healthy snack option that is easy to prepare and eat.
They are very low in calories and contain low fats, carbohydrates, or sugars. They are also rich in vitamin C, potassium, folate, and dietary fiber.
The health benefits of strawberries include protecting your heart, lowering blood pressure, and reducing the risk of certain types of cancers.
Strawberries are also high in antioxidants called polyphenols. Polyphenols are powerful compounds found in fruits, vegetables, nuts, seeds, green tea, chocolate, and cocoa.
Polyphenols are thought to reduce inflammation in the body, fight free radicals, and prevent cell damage.
Gooseberries are nutritious, low-calorie fruits that are rich in vitamins, minerals, and antioxidants
Gooseberries are small berries that grow on bushes. They are native to Europe and Asia, and were first cultivated in China around 500 BC.
The name gooseberry comes from the shape of the fruit, which resembles a bird’s head.
Gooseberries are used as food, medicine, and cosmetics.
Did you know, amla or Indian gooseberry is the number one food in terms of antioxidant content in the world? That's amazing!
They contain vitamin C, fiber, potassium, manganese, copper, iron, magnesium, phosphorus, calcium, zinc, and selenium. They are a great way to get magnesium from food.
Gooseberries also contain anthocyanins, flavonoids, phenolic acids, tannins, ellagitannins, and ellagic acid.
These compounds may contribute to the health benefits associated with eating gooseberries.
Gooseberries can be eaten raw, cooked, juiced, dried, frozen, canned, or made into jams and jellies. However, the tannin content starts reducing when they are cooked, so they may be healthiest raw.
Gooseberries have been shown to reduce inflammation, improve blood flow, lower cholesterol levels, and prevent cancer.
Gooseberries may also protect against heart disease, diabetes, and osteoporosis.
Gooseberries contain high amounts of antioxidants, making them a healthy snack option.
Other health fruits and berries include cherries, grapes, grapefruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Despite being high in fat and calories, nuts and seeds may help you lose weight
Nuts and seeds are very nutritious foods that contain protein, fiber, vitamins, minerals, antioxidants, and healthy fats.
They are often used as snacks and appetizers.
Some studies suggest that eating nuts and seeds may help reduce body weight, unlike extracted oils such as olive oil.
The main reason why nuts and seeds may help with weight loss is due to the fact that they are rich in monounsaturated fatty acids (MUFA). MUFAs are known to increase thermogenesis, which helps burn fat.
This is similar to what happens when you eat spicy food.
Another reason why nuts and seeds are beneficial for weight loss is due to their high content of magnesium. Magnesium from food such as nuts plays a role in metabolism, helping the body metabolize carbohydrates and proteins.
A study published in the Journal of Nutrition found that participants who ate almonds had lower levels of ghrelin, a hormone that stimulates appetite. Ghrelin is usually higher after meals, causing us to feel hungry again soon after eating. Daily intake of almonds was shown to decrease ghrelin levels apart from contributing to energy intake, making us less likely to feel hungry.
Choose unsalted almonds to restrict intake of salt, and thereby, restrict sodium intake.
Other studies show that eating nuts and seeds can improve blood sugar control and insulin sensitivity. Insulin resistance is a condition where the body does not respond properly to insulin, leading to increased risk of diabetes. Eating nuts and seeds can improve insulin sensitivity by increasing glucose uptake in muscles and improving insulin signaling.
In addition to these benefits, nuts and seeds are also high in vitamin E, which is essential for cell growth and repair. Vitamin E is also necessary for maintaining skin health.
Finally, nuts and seeds are a super fun food. It is super easy to get kids and elders to eat them regularly. The recommended intake for adults is 30g or quarter cup per day, and double that for children.
The best part about nuts and seeds is that with increasing fat intake, you also increase nutrient intakes. That's the key to staying healthy. It isn't about fat intake, sugars intake or energy intake alone - it is also about your overall nutrient intakes.
Some of the healthiest nuts and seeds are:
- Brazil Nuts
- Sesame Seeds
- Chia seeds
- Cucumber seeds
Here are some food facts about nuts you may enjoy.
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber
Almonds are a popular nut that is high in protein, low in fat, and rich in vitamins and minerals.
They are a great snack to eat before bedtime as well as during the day.
They are high in protein, fiber, iron, zinc, folate, calcium, and vitamin E.
Almonds are also rich in monounsaturated fats, which may reduce the risk of heart disease.
Almonds can help build your bones.
Most people eat roasted and salted almonds. Unfortunately, this could increase your intake of salt, increasing sodium intake beyond healthy levels.
The American Heart Association recommends not more than 2300 mg Sodium intake per day. Choose unsalted, raw almonds to reach this healthy sodium intake easily.
Chia seeds are among the most nutrient-dense foods on the planet
Chia seeds are a healthy food that can be used as a snack or added to smoothies. They are high in protein and fiber, which makes them a great addition to a healthy diet.
They are also a source of omega 3 fatty acids, which are essential for brain development and function. Omega 3s are found in flaxseed, walnuts, and chia seeds. These can boost your healthy fat intake.
The seeds are also rich in antioxidants, such as quercetin, which helps to fight free radicals and protect cells against damage. Quercetin is also found in onions and apples.
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals
Walnuts are a healthy food choice. They are packed with nutrients such as vitamin E, magnesium, potassium, folate, copper, manganese, phosphorus, zinc, iron, selenium, thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin K, calcium, phosphorous, and fiber.
The best way to eat walnuts is raw.
They are also a good source of protein, making up 3% of the calories in a 100 gram serving.
The benefits of walnuts go beyond just being a healthy snack. Eating walnuts may actually help prevent Alzheimer's disease and dementia, but may work best when combined with lowered sodium intake, so choose unsalted walnuts to reduce salt intake.
A study published in the Journal of Nutrition found that older adults who ate walnuts had less cognitive decline over time than those who did not eat nuts. Walnuts give you much more than healthy fat intake - they support adequate intake (AI) of a wide variety of nutrients.
Another study published in the American Journal of Clinical Nutrition found that eating walnuts may reduce the risk of developing type 2 diabetes by boosting nutrient intakes and helping you achieve adequate diets and adequate intake (AI) of many nutrients.
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients
Eating vegetables every day is important to overall health. They provide essential nutrients, like antioxidants and fiber that can protect you from unhealthy weight gain, ischemic heart disease, and other noncommunicable diseases
But just eating some vegetables doesn't guarantee that you're getting enough of those nutrients. That's why it's important to eat a variety of different types of vegetables, such as leafy vegetables, root vegetables, pods, stems, etc. You can eat them as raw vegetables as cooked vegetables, whichever you prefer!
Vegetables are important sources of several nutrients, including potassium, vitamin A, and dietary fiber. Many pack an impressive magnesium content too. They contain fewer calories than meat, and pack a nutritional punch.
Diets high in potassium may help to lower blood pressure. Fiber helps to prevent constipation and reduce cholesterol levels. Antioxidants protect against cancer and heart disease.
So next time you're at the grocery store, try to include a wide range of vegetables in your diet.
Vegetables are essential to our diet. They provide us with vitamins, minerals, fiber, antioxidants, and many other nutrients.
They are low in calories and contain no cholesterol.
Here are some of the most popular vegetables:
Broccoli contains vitamin C, folate, potassium, calcium, iron, and magnesium.
It's also rich in fiber, making it one of the best vegetables for digestion.
Carrots are loaded with beta-carotene, which helps protect against certain types of cancers.
They're also packed with vitamin A, which promotes eye health.
This vegetable is full of fiber and provides us with potassium, manganese, phosphorus, and copper.
It's also a great source of folic acid, which helps prevent birth defects.
4. Green Beans
Green beans are a great source of fiber and protein, plus they contain vitamin K, folate, and potassium.
They're also a good source of vitamin B6, which helps maintain a healthy nervous system.
Lettuce is a great source of vitamin A, vitamin C, and fiber.
It's also very low in calories and sodium.
Onions are a great source of vitamin C and fiber.
They're also an excellent source of vitamin B6 and manganese.
Peas are a great source of protein, fiber, and vitamin C.
They're also low in calories and sodium, and they're a good source of folate, which helps prevent birth defect.
Potatoes are a great source of carbohydrates, fiber, and vitamin B6.
They're also rich in potassium, which helps regulate fluid balance in the body.
Spinach is a great source of fiber, vitamin C, and folate.
Corn provides plenty of vitamin B6, niacin, thiamine, riboflavin, pantothenic acid, and folate.
It's also rich in fiber, protein, and carbohydrates.
Tomatoes are rich in lycopene, vitamin C, vitamin K, and potassium.
Beets are a great source of fiber, potassium, folate, and vitamin C. They also contain betaine, which helps maintain normal levels of homocysteine in the body. Homocysteine is associated with increased risk of heart disease.
Beets are also rich in nitrates, which improve circulation and oxygen delivery to the muscles.
Beets are low in calories and sodium, making them a good choice for people who need to watch their salt intake.
Beets are delicious, too. Try beet salad or roasted beets with plant-based cheese.
13. Brussels sprouts
Brussels sprouts are one of the most nutritious vegetables available. They contain vitamin C, fiber, folate, potassium, and manganese.
They also contain a compound called glucosinolates that has been shown to prevent certain types of cancers.
Brussels sprout seeds are rich in protein and omega fatty acids.
Cauliflower is one of the most versatile vegetables available. It's low in calories and has no fat or sodium.
Cauliflower is also rich in vitamin K, folate, manganese, fiber, and potassium.
Cauliflower can be used in many different ways, such as in salads, soups, stir fries, casseroles, and rice dishes.
Collard greens are one of the most nutritious vegetables available. They contain lots of vitamins, minerals, fiber, and antioxidants.
Collards are also very low in calories and sodium. They are a great source of iron, calcium, folate, vitamin C, and potassium.
Collard greens are delicious and versatile. They can be used in soups, salads, or stir fries.
Kale is a nutritious vegetable that's packed with vitamins, minerals, antioxidants, fiber, and phytochemicals. It also contains lutein, beta-carotene, and zeaxanthin, which are powerful antioxidants that fight free radical damage.
Kale has been shown to improve eye health, prevent certain types of cancers, and aid digestion. It's also a good source of vitamin C, folate, potassium, calcium, iron, magnesium, phosphorus, protein, and zinc.
17. Leafy greens
Leafy greens are loaded with nutrients and vitamins that promote good health. They also contain fiber, which helps regulate digestion and keeps you feeling full longer.
Green vegetables are packed with antioxidants called phytochemicals, which fight free radicals in the body and prevent certain cancers.
They also provide a wide range of minerals, such as calcium, magnesium, iron, potassium, phosphorus, zinc, copper, manganese, and selenium.
Mushrooms are not a vegetable but are a fungi but they are a great source of protein and fiber. They also contain vitamin D, potassium, selenium, and iron. They contain certain 'ergo-nutrients' vital for our health that are not unavailable in any plant source.
Mushrooms are delicious and nutritious. They are low in calories and rich in nutrients.
They are a good source of protein and fiber, and they are low in calories and sodium.
19. Sweet potatoes
Sweet potatoes are loaded with nutrients and fiber. They also taste great.
Sweet potatoes are a good source of vitamin C, potassium, magnesium, and iron.
They contain antioxidants that fight free radicals and prevent cell damage.
Sweet potatoes are low in calories and fat, making them a perfect snack food.
Turnip greens are delicious and nutritious. They contain lots of vitamin C, folate, potassium, fiber, and protein.
They also taste great. Try them in salads or steamed.
Further Reading & References
Dr Achyuthan Eswar