PAKISTAN CUISINE

Top 10 list of healthy foods.


Apples:
Apples are a good source of pectin, a fibre that lowers cholesterol and glucose levels. Apples are also a good source of vitamin C, an important antioxidant that helps the body absorb iron and folate.

Almonds:
Full of fibre, riboflavin, magnesium, iron, calcium and vitamin E, these nuts are good for the heart. And most of the fat in almonds is monounsaturated, which can help lower bad cholesterol levels when substituted for other fats.



Broccoli:
While not appreciated by the first President Bush, this vegetable contains calcium, potassium, folate, fibre and phytonutrients - compounds that may help prevent diabetes, heart disease and some cancers. It also contains the antioxidant beta-carotene and is an excellent source of vitamin C.



Blueberries:
These berries are a low-calorie source of fibre, antioxidants and phytonutrients; they may improve short-term memory and reduce cell damage linked to aging.



Red beans:
Small red, pinto and kidney - red beans are an excellent low-fat source of antioxidants, protein, dietary fibre, copper, iron, magnesium, phosphorus, potassium and thiamine.



Salmon:
This popular fish is a terrific source of omega-3 fatty acids, which are believed to provide heart benefits. It's low in saturated fat and cholesterol and is a good source of protein. Choose wild salmon, if possible, as it is less likely to contain unwanted chemicals such as mercury.



Spinach:
Popeye's favourite is high in vitamin A, and is a solid source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds spinach contains may boost the immune system and help prevent certain types of cancer.



Sweet potatoes:
High in beta-carotene and vitamin C, sweet potatoes are also a good source of fibre, vitamin B-6 and potassium and are fat-free and relatively low in calories.



Vegetable juice:
An easy way to inject vegetables into a diet, vegetable juices contain most of the same vitamins, minerals and other nutrients the source vegetables do. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene - an antioxidant that may lower the risk of heart attack and certain cancers. Low-sodium varieties are best.



Wheat germ:
A concentrated source of nutrients, two tablespoons provide thiamine, folate, magnesium, phosphorus, iron and zinc. Can be worked into a diet as a topping for cereals, yogurt and salads, or an ingredient baked into muffins, cookies and pancakes.

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