Whether you’re eating to lose weight or to be healthy, you need to make sure your body gets the nutrients it needs.
Many fruits and vegetables have minerals that you need to maintain your health.
Dietician Anel Kirsten spoke about the five foods you need.
Canned beetroot
Canned beetroot has about the same nutritional value as fresh beetroot. It is a good source of fibre, iron and folate as well as being rich in nitrates and acts as an antioxidant, which lowers inflammation and reduces your risk of heart disease. Use it in a salad or heat and serve with lemon juice.
Oat bran
Oat bran is the outside casing of the oat grain. It offers large amounts of fibre and selenium, helps regulate blood glucose levels and reduces cholesterol. It also adds to a feeling of fullness.
Cook oat bran with milk or water, eat it on its own, add a tablespoon to a smoothie or use it when baking.
Chickpeas
Chickpeas are a good source of protein, healthy fats, fibre and low-glycaemic carbohydrates.
They’re also high in magnesium and B vitamins. Eating chickpeas as part of your diet promotes good gut health and blood glucose control while also lowering cholesterol. Mash to form a spread or dip such as hummus or add to a curry.
Dark chocolate
Quality dark chocolate that has at least a 70% cocoa content is rich in fibre, magnesium and a few other minerals. The flavanols in dark chocolate stimulates the endothelium – the lining of the arteries – to produce nitric oxide. This sends signals to the arteries to relax, lowering resistance to blood flow and therefore reducing blood pressure.
Melt some to use as a dip for fruit, stir it in your porridge, or eat a block or two for dessert.
Mixed seeds
Mixed seeds contain healthy monounsaturated fats, polyunsaturated fats, omega-3 fats and many important vitamins, minerals and antioxidants. They’re also a good source of magnesium. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
Eat them raw or toasted according to your preference. You can add them to your cereal, smoothie, salad or stir-fry for extra crunch. – HEALTH24.COM
