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Healthy Alphabet: A is for…Five Foods that are Good for You

by Karen Rollins Jan 7, 2019

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We are constantly bombarded with information about what we should and shouldn’t be eating which can be confusing.

Yello has decided to go for a simple approach and provide an alphabetical guide to some of the healthiest foods you can add to your diet.

We’ll be going from A-Z and listing up to five fruits and vegetables that are packed with minerals and vitamins while also providing nutritional facts on their health benefits.

So let’s start with A (of course)…

Adzuki Beans

These beans, often used in Asian cuisine for red bean paste, are a great source of essential nutrients, vitamins and minerals. They’re also loaded with disease-fighting antioxidants as well as high fibre and protein.

Nutrition facts:

*294 calories

*57 grams carbohydrates

*3 grams of protein

*2 grams of fat

*8 grams of fibre

*278 micrograms of folate (70% of the recommended Daily Value (DV))

*3 milligrams of manganese (66% DV)

*386 milligrams of phosphorus (39% DV)

*1,224 milligrams of potassium (35% DV)

Almonds

Almonds were recently named the top food for providing the most nutritional benefit. Rich in monounsaturated fatty acids, these nuts contain fibre, protein, magnesium and vitamin E.

Almonds also promote cardiovascular health and may help control diabetes.

Nutrition facts (1/4 cup of almonds):

*207 calories

*5 grams of protein

*5 grams of fibre

*7 grams of carbohydrates

*5 grams of sugar

*16 milligrams of vitamin E (61% DV)

*4 milligrams of riboflavin (44% DV)

*8 milligrams of manganese (44% DV)

* 97 milligrams of magnesium (36% DV)

Apples

If you’ve heard the Welsh proverb ‘an apple a day, keeps the doctor away’, you’ll probably know that apples are one of the most nutritious fruits you can eat. 

Apples are extremely rich in important antioxidants, flavanoids, and dietary fibre. The phytonutrients and antioxidants in apples could also help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. 

Nutrition facts (one medium apple):

*95 calories

*4 grams of fibre

*19 grams of sugar

*0 grams of protein or fat

*4milligrams of vitamin C (14% DV)

*196 milligrams of potassium (6% DV)

*4 milligrams of vitamin K (5% DV)

Aubergine (also known as eggplant)

Aubergines are rich in antioxidants, specifically nasunin which gives its skin its purple colour. 

They are also a good source of vitamins B1, B6, potassium and fibre and are packed with essential minerals copper, magnesium and manganese.

Nutrition facts (one cup of cooked aubergine):

*35 calories

*5 grams of fibre

*3 grams of sugar

*1 gram of protein

*0 grams of fat

*8 grams of carbs

*2 grams of manganese (10% DV)

*189 milligrams of potassium (5% DV)

*5 milligrams of magnesium (3% DV)

Avocado

Avocado has become an extremely popular fruit among people who are health conscious because of its vast nutritional benefits. 

Avocados contain 20 different vitamins and minerals and have more potassium than a medium-sized banana. They don’t contain any cholesterol or sodium and are low in saturated fat. 

Nutrition facts (half an avocado):

*113 calories

*6 grams of dietary fibre

*10 grams of fat

*6 grams of carbohydrates

*2 grams of total sugar

*14 milligrams of vitamin K (19% DV)

*60 milligrams of folate (15% DV)

*6 milligrams of vitamin C (12% DV)

Sources: The Food Coach / Livestrong.com / National Nutrient Database / Medical News Today / BBC Good Food

Look out for the latest letter in the healthy alphabet series every month!