the food products
avocado pearstrawberries
dried plum
kiwis
eggplant
broccoli
green beans
potato
tomato
orange
green peas
melon and cantaloupe
lettuce
avocado pear
The avocado pear is rich in fat and calories. Its fat is monounsaturated, and like the olive oil, it is rich in antioxidant oleic acid, which helps lower dangerous LDL cholesterol while raising levels of beneficial HDL cholesterol.
Avocados are a very good source of vitamin E and an excellent source of potassium, helping to regulate blood pressure. They are very high in fibre, and contain folic acid and vitamin B6. It has also beneficial effects for the skin.
back
strawberries
They are not only delicious but are also bursting with vitamin C, an antioxidant nutrient.
Strawberries provide iron, anaemia and fatigue fighting mineral that is well absorbed thanks to the berries’ high C content. Plus they are packed with pectin, the soluble fibre that helps eliminate cholesterol from the body.
Because strawberries act as a diuretic, they help ease the joint swelling that occurs with rheumatoid arthritis and gout.
back
dried plum
Their reputation as constipation curer is well earned: prunes contain a chemical that stimulates the bowel muscles and works as a very gentle laxative. Prunes are an excellent source of soluble fibre, also helping to prevent constipation and, in turn, helping to reduce cancer risk (particularly colon cancer).
Prunes have heart protection value as well. Their soluble fibre helps reduce levels of LDL cholesterol, and their high potassium content regulates blood pressure. Prunes are rich in iron and contain good amounts of niacin, beta-carotene, and vitamin B6, along with copper and boron.
back
kiwis
One kiwi contains 120% of the RDA for vitamin C – almost twice as much as an orange.
Unlike many fruits and vegetables, which lose many of their nutrients when stored for more than a few days, kiwis retain 90 percent of their vitamin C even after six months.
Kiwis also provide:
- an abundance of heart-protective potassium;
- more fiber than an apple;
- and an enzyme witch aids digestion.
back
eggplant
Eggplant is a member of the healthful solanaceae family, along with tomatoes and peppers; all three contain terpenes, fitonutrients that may help deactivate hormones that can cause tumours and may prevent free radicals from damaging healthy cells. The potassium in eggplants protects the heart by regulating blood pressure and heartbeat.
back
broccoli
Broccoli is bursting with essential vitamins and minerals. Like all cabbages, it belongs to the cruciferous family, are rich in fitonutrients, which help to protect against certain diseases like diabetes, heart disease, hypertension, cancer.
Broccoli is a good source of vitamin C.
back
green beans
They belong to the family of the fresh legumes and can also be called by string bean.
They are rich in mineral and vitamins (such as carotenes, vitamin C and folic acid; iron, calcium, potassium and magnesium) and have low energy value.
The green beans are a good nutritional fibre source.
The carotenes and vitamin C are good antioxidant substances, which help to protect from infections. The magnesium, potassium, fibre and the folic acid have an important role in the cardiovascular protection.
Magnesium and potassium have a complementary effect in the maintenance of the blood pressure.
The green beans contain reasonable amount of iron, important for the haemoglobin formation (component of the blood).
back
potato
Potato is a tubercle rich in water and starch (complex carbohydrate), as well as in other minerals as, for example, potassium. It is scarce in proteins, staple fibres and vitamins.
Vitamins C and B6 exist mainly in the potato’s skin (when they are peeled or cooked the vitamin quantity is reduced).
back
tomate
O tomate contém uma elevada percentagem de água na sua composição (94%) e um baixo teor de hidratos de carbono.
Apresenta na sua constituição vitaminas e minerais donde se destacam os carotenos, nomeadamente o licopeno, a vitamina C e o ácido fólico, bem como o magnésio e o potássio.
O licopeno é um antioxidante e protege as células das agressões provocadas pelos radicais livres ajudando na prevenção de doenças cardiovasculares e de alguns tipos de cancro, como o colorectal e da próstata.
O tomate tem ainda outros antioxidantes importantes, como o beta-caroteno e a vitamina C.
back
orange
Orange is a fruit rich in vitamin C, being also a good source of folic acid, magnesium and potassium. It is also a considerable fibre source (found mainly next to the rind in the white part of the orange).
The high quantity of vitamin C, flavonoydes and β-carotene, makes this fruit especially interesting for the cardiovascular health, due to the antioxidant effect of these nutrients (they avoid the accumulation of LDL cholesterol, the “bad cholesterol”, in the blood vessels).
The consumption of this citrus, together, with food rich in iron, increases the absorption of iron.
The soluble fibre that exists in the orange can be beneficial in the intestinal transit.
back
green peas
As ervilhas pertencem à família das leguminosas. As secas, devido ao seu alto teor em hidratos de carbono (essencialmente amido) e proteínas vegetais, destacam-se pela sua riqueza energética.
A pele das ervilhas é muito rica em fibra, que pode facilitar o trânsito intestinal, impedir a absorção de colesterol e ácidos biliares pelo organismo, assim como promover a saciedade.
Apresentam vitamina B1 e uma quantidade moderada de ferro, potássio e cálcio.
back
Melão e meloa
O melão e a meloa têm um valor energético muito baixo visto serem constituídos principalmente por água. Têm elevada quantidade de pectina (fibra solúvel), de vitamina C e carotenos. Os frutos com uma cor laranja ou amarela, como a meloa, são mais ricas nestas vitaminas do que as mais claras. Apresentam também na sua composição uma quantidade apreciável de potássio.
A fibra presente nestes alimentos é facilitadora do trânsito intestinal (a pectina forma um gel no interior do intestino que promove a sua motilidade) e ajuda a regular o apetite.
Os carotenos (pro-vitamina A) tem propriedades antioxidantes, ajudam a melhorar a visão, protegem as mucosas e a pele.
A vitamina C, tem também, propriedades antioxidantes que ajuda a melhorar o sistema imunitário e a combater as infecções.
O melão e a meloa são alimentos muito bons para quem quer perder peso, visto terem um baixo valor energético, uma grande quantidade de água e fibra que ajuda a regular o apetite.
back
Alface
A alface tem um conteúdo em água que representa 96% do seu peso, o que lhe confere um valor energético muito baixo.
Apresenta uma quantidade de fibra moderada, que ajuda a aumentar a sensação de saciedade.
Em relação às vitaminas e minerais, evidenciam-se os carotenos e o ácido fólico, assim como o magnésio e o potássio.
Por tudo isto pode ser consumida sem grandes restrições.
back
