What do you think of when you hear “you must eat healthy”!?! Do you see yourself surrounded by vegetables and fruits!?! If so, you should know that having a healthy life in terms of eating habits does not involve a focus only on vegetables and fruits. There are a lot of other interesting food categories and mixes that have a positive impact on your health and, therefore, should definitely be tried on a regular basis.

One of these categories is SEAFOOD. Although some of you might consider this as only an “exotic” food, proper only for special occasions, you should know that seafood could be a very good ingredient if introduced in your daily diet.

Seafood, besides the fact that is delicious, is a very good source of minerals, vitamins and proteins. Many seafood categories are low in cholesterol and sodium, low in fat (most of this fat is unsaturated – like omega -3 fatty acids – which is a good type of fat), rich in vitamins like A, B6 and B12 and minerals like phosphorus, iron, zinc and potassium.

Just to get you attention, I will next point out the 10 MAIN EXTRAORDINARY BENEFITS that seafood can have on our health:

1. Lower Blood Pressure
2. Reduce the Risk of Heart Diseases and Improve Heart Functions
3. Support Optimal Brain, Eyes and Nerves Development for Children
4. Provide Protection Against Bronchitis
5. Provide Protection Against Emphysema (associated with smoking)
6. Help People in Depression
7. Boost Immune System
8. Prevent Cancer
9. Prevent Osteoporosis and Arthritis
10. Lose Weight

As we can see, the influence seafood can have on our health is extraordinary. However, as for vegetables and fruits, some categories of seafood are better than others. This is why I made a selection of 5 of the most nutritious seafood out there:

1. Salmon

Salmon is a great source of the popular omega-3 fatty acids. This helps reduce risk of heart disease and prevents cancer. These types of acids also have anti-inflammatory functions, help the immune system and the brain. Half a fillet of cooked salmon (175 grams) has about 350 calories and 10 grams of fat. Other cold-water fish like mackerel and tuna are also a great source of omega-3 fatty acids.

However, when buying your salmon, keep in mind to choose the eco-friendly and sustainable option. Avoid the Atlantic farmed one and go for the wild-caught Alaskan salmon.

2. Shellfish (mussels and oysters)

Shellfish are rich in Vitamin B12 which helps the nervous system. They also provide the body with iron and important minerals like potassium and magnesium. Three ounces (about 90 grams) of mussels give you 700 mg of omega-3 fatty acids. The same amount of oysters gives you 44% of the daily recommended value of iron. Three ounces of shellfish also contain about 130 calories and 3 grams of fat.

3. Pink Shrimps

Shrimp are rich in tryptophan and selenium. They are also a great source of protein, having a much better ratio of proteins gained with fats and calories than most foods. Four ounces of shrimp have 23 grams of protein, 112 calories and less than a gram of fat. Shrimps also provide the body with vitamins D and B12. All of these benefit the cardiovascular system and, believe or not, help reduce anxiety and depression.

4. Crabs

Besides the omega-3 fatty acids, protein, selenium and natural sodium, crabs are a great source of vitamin B12 and Zinc, which helps the immune system. Crabs are also low in calories and fat.

5. Sardines

The plain sardines just had to be in our top 5 list. They are the perfect example that your food doesn’t have to be expensive in order to be nutritious.

Sardines have more omega-3 acids per serving than any other food! 3 ounces (approximately 90 grams) of sardines are packed with almost 2 grams of these miracle-acids. These make them great for brain memory and performance. Also, sardines have a high level of vitamin D, which is essential in making your bones stronger.

The largest apple producer in the world is China with about 40% of the total production. The second producer is the U.S. with more than 7.5%. Other leading apple producers are Turkey, France, Italy and Iran. 60% of all the commercially sold apples in the U.S. are grown in Washington state.

Apples are a good source of dietary fiber and vitamin C. One medium sized apple has about 13% of the recommended daily value of dietary fiber and 11% of vitamin C. One apple can supply you with 72 calories, two of them being from fat. Other nutrients that the apple has are vitamin K, vitamin B6, Calcium, Iron, Magnesium, Phosphorus and Potassium. Apples are 85% water. Apples contain carbohydrates which may increase blood sugar levels.

“An apple a day keeps the doctor away.” Today, this old proverb in backed up by science. Research suggests that due to the Vitamin C and other antioxidants in apples, this fruit may reduce risk of cancer by preventing DNA damage. Also, fibers control cholesterol levels helping with heart disease and weight loss.

Diets low in fat and high in fiber are associated with lower incidents of prostate cancer. Phytoestrogens are preventive agents against prostate cancer. One class of phytoestrogens is flavonoids, which are found in a high proportion in apples, onions and tea leaves. According to a study by Mayo Clinic in 2001, quercetin, a flavonoid found in apples, prevents growth of prostate cancer cells.

A study by Cornell University indicated that phytochemicals from apple skin inhibit the reproduction of colon cancer cells.

The National Cancer Institute stated that foods containing flavonoids can reduce lung cancer risk by 50%. Scientists at the Cancer Research Center of Hawaii stated that “foods rich in certain flavonoids may protect against certain forms of lung cancer.” Also, British studies indicate that eating apples is good for lung health. A study shows that people who ate five apples per week had better lung function and lower risk for respiratory disease. According to the University of Groningen, apples can reduce the risk of COPD (chronic obstructive pulmonary disease) at smokers by 50%. COPD makes its victims gasping for breath. Dutch scientists studied if the flavonoids (found in a high amount in apples and tea) could help against COPD. Their results were that a high intake of catechins (a flavonoid) and solid fruits are beneficial against COPD.

Finnish researchers have studied the effect of the flavonoid quercetin on cardiovascular diseases. It was concluded that being a major source of quercetin, apples could decrease the risk of thrombotic stroke.

The same researchers associated the dietary consumption of flavonoids with heart attack cases and stated that people with very low intake of flavonoids are more exposed to coronary disease. Dutch scientists studied the effect of the catechin flavonoid found in apples, tea and chocolate. They concluded that intake of catechin may reduce risk of ischemic heart disease.

A recent study on more than 34,000 women published in the March 2007 American Journal of Clinical Nutrition, concluded that three foods rich in flavonoids (apples, red wine and pears) lower the risk of mortality for coronary heart disease and cardiovascular disease. Flavonoids are also found in other fruits and vegetables, tea, nuts, seeds, herbs and spices. Even thou the study focused on postmenopausal women, groups of all ages are encouraged to eat more fruits and vegetables, including apples.

Also, many studies have shown that apple consumption reduces the blood cholesterol. The substance responsible for this is thought to be pectin found in also other fruits and vegetables. A study at University of California at Davis showed that apple juice inhibits oxidation of harmful cholesterol. The specific substances that acted this way are not yet known, but both fresh and commercial apple juices inhibited LDL oxidation.

A group of apple compounds could protect the brain from damage that causes Alzheimer and Parkinsonism. Apple phenolics found in fresh apple can protect nerve cells. Research from University of Massachusetts Lowell suggests that apple consumption can protect brain cells from age related memory loss. There were performed tests on mice that confirmed that apple juice protects against oxidative brain damage. The mice with apple juice diet had significantly better results at the maze tests than the other mice. However, more research is needed.

Also, other studies suggested that apples may also help with wrinkles. Sun caused skin damage may be repelled with consumption of fruits like apples and prunes, vegetables and olive oil. Meat and butter have adverse effects.

A Japanese study on animals suggests that procyanidin, a chemical compound in apples may help with hair growth. However the results were inconclusive to make an assumption on the effects of procyanidin on humans.

Apples can also clean teeth, but the malic acid in the fruit is capable of eroding teeth over time through excessive consumption.

The seeds are poisonous because of the small amount of amygdalin, however it won’t have any toxic effect unless eaten in a high quantity.

There are 2 definitions related to calories:

The small calorie (gram calorie) – represents the energy needed to increase the temperature of 1 gram of water by 1 degree Celsius (about 4.184 Joules). The symbol of this unit is “cal”.

The large calorie (kg calorie) – represents the energy needed to increase the temperature of 1 kg of water by 1 degree Celsius (about 4.184 Kj). The symbol of this unit is Kcal and is often referred to as a Calorie (with a capital “C”).

However, there are a lot of other definitions for calories. For example, the thermochemical calorie (4.184 joules exactly), which is almost the same thing as the small calorie, is used to define the power of TNT. The equivalent of one tone of TNT is 1 billion thermochemical calories.
In order to reduce body weight, dietitians recommend to reduce the intake of calories. So, in a lot of countries, producers of food products are obliged to label the nutritional value (including calories) of their products. The energy obtained from a certain food product is expressed in both Kilocalories (Kcal) and Kilojoules (Kj). In this way, everyone can calculate the daily intake of Kilocalories and can balance it with the needed quantity of Kilocalories for their life style.

In order to estimate the energy value of a product, the first step is to estimate product’s digestible constituents (fat, protein, carbohydrates, etc.). The result of this analysis is then converted into an equivalent energy value based on a standardized table of energy densities:

FOOD COMPONENT/Kcal/g

1. fat/9
2. ethanol (alcohol)/7
3. proteins/4
4. carbohydrates/4
5. organic acids/3
6. polyols (sugar-free sweeteners)/2.4

Vitamins, minerals and water do not contribute in any way to the energy value of food products.

The recommended daily energy intake values for young adults are: 2,500 Kcal per day for men and 2,000 Kcal per day for women. However, the lifestyle is very important when establishing the daily needed energy intake. Children and old people require less energy, while active persons require more energy than the recommended value.

It is very important to remember that the human fat tissue contains approximately 87% lipids. This means that 1 kg of body-fat tissue has the caloric energy of 870 g of pure fat, representing about 7,800 Kcal. So, in order to lose 1 kg of body fat, you have to create an energy deficit (consume more than assimilate) of 7,800 Kcal.

Still, this can work in the other way too. If your energy intake exceeds your energy use with 7,800 Kcal, you will gain 1 kg of body fat.

These approximates assume that there is no gain or lose in muscles (muscles are built using food energy too) and that there is a direct relationship between calories provided by food and calories stores in the body as fat.

So, in order to lose weight quicker you have to burn more calories. The best solution for this is to increase your metabolic rate.

The metabolic rate represents the rate at which your body burns up calories. There are multiple solutions for speeding up the metabolic rate. The most important thing is to know what solution is more effective for your body, what determinate your metabolic rate and how can you influence it.

Usually, the energy provided by burned calories is used for three main functions:

BASAL METABOLIC RATE (BMR) – represents the amount of calories a person burns in order to stay alive, even when standing still. BMR uses approximately 60% of the energy provided by calories burned for an average person.
BURNING CALORIES FOR ACTIVITY – represents the energy used during movement. This function uses approximately 30% of the amount of energy provided by burned calories.
DIETARY THERMOGENESIS – represents meal-induced heat production (calories burned in the process of eating, digesting, absorbing and using food).

These functions can be influenced in order to speed up your rate of burning calories. Some of the best solutions for this are:

1. Exercises
2. Move More
3. Eat Less and Often
4. Eat Spicy Food

1. Exercises

The muscles in the human body are very important when it comes to burning calories. It is known that for every extra pound of muscles you put on, your body will burn an extra quantity of 50 Kcal a day. Also, a lot of exercises boost basal metabolic rate, allowing your body to burn calories at a more accelerated rate (for example: regular weight lifting training can increase the basal metabolic rate by about 15%). The main explanation for this is that muscles are metabolically active and can burn more calories that any other tissue in the human body, even when standing still.

Generally speaking, there are 2 types of exercises:

• Low intensity exercises
• High intensity exercises

The low intensity exercises are usually of a long duration (45 minutes or more), burn mainly fats and not carbohydrates, preserve joints, etc.

The high intensity exercises are usually of a short duration (20 – 30 minutes the most), burn a lot of calories and increase the metabolic rate throughout the day, etc.

Referring to the effectiveness of exercises when it comes to burning calories, the main 10 most effective exercises are:

1. step aerobics
2. swimming
3. bicycling
4. rock climbing
5. racquetball
6. cross-country skiing
7. running
8. elliptical trainer
9. rowing
10. brisk walking

The upper mentioned 10 general exercises can help you burn from 150 to 400 Kcal in 30 minutes time. Still, there are other more effective exercises but of a much higher intensity, like:

• sprinting
• jumping rope

2. Move More

Most people burn around 30% of the calorie intake through daily activities. For sedentary people, this rate might drop to even 10%, leading to a considerable calorie surplus.

In order to maintain the usual rate of burning calories through daily activities, or even improve it, you have to keep moving. Small daily activities, that usually are not considered as a solution for weight loss, can help you a lot. You should make use of every opportunity to move, like:

• Do not park your car at the entrance in the office building;
• Swing your legs;
• Stand up when your talking on the phone;
• No elevators;
• Stand up and stretch;
• Release your muscles;

3. Eat Less and Often

There are proven evidence that eating smaller and regular meals will keep your metabolism going faster than larger and less frequent meals.

There are two main reasons why your metabolism rate is increased by small meals:
Hours after eating a meal, thyroid hormones begin to drop, slowing down metabolism. So, by eating more often, the thyroid hormones will remain active, maintaining your metabolism rate at a high level.

The thermogenic effect of eating smaller meals is slightly higher than eating the same amount of calories all at once. This means that calories are burned faster and better (the body has the ability and time to burn more calories) when eating little and often.

In order to help you estimate the daily intake of calories, here are some products that can provide 100 Kcal each:

• 6 egg whites;
• 1.8 oz if roasted chicken;
• 400 g of cooked spinach;
• 300 g of raw broccoli;
• a 250 ml glass of milk;
• 22 g of say flour;
• 1.7 oz pf grilled beef;
• 37 g of haricot beans.

4. Eat Spicy Food

Not many people know that chilies are the second most common spices in the word, after salt. The heat of chilies and peppers is caused by a substance called CAPSAICIN, a flavorless and odorless substance.

Capsaicin has a lot of positive effects on the human body, like:

• Lowers blood pressures;
• Speeds up the metabolism;
• Reduces cholesterol;
• Pain control;
• Treats fevers and colds;
• Prevents heart attacks;
• Prevents ulcers.

Some even believe that capsaicin can even help prevent cancer. Researchers say that capsaicin attacks mitochondria of cancer cells, triggering them death.

Referring to these aspects, Dr. Timothy Bates (a lead researcher in the field) stated: “as these compounds attach the very heart of the tumor cell, we believe that we have in effect discovered a fundamental ‘Achilles heel’ for all cancers”.

1. Broccoli
2. Spinach
3. Brussels sprouts
4. Lima beans
5. Peas
6. Asparagus
7. Artichokes
8. Cauliflower
9. Sweet potatoes
10. Carrots

1. Broccoli

Broccoli belongs to the cabbage family (Brassicaceae – to be more specific). The green flower heads and the stalk of the plant are both edible. Broccoli plants are closely related to cauliflowers, although the plants have extremely different colors.

Broccoli contains high quantities of vitamin C, soluble fibers and the compound glucoraphanin. Glucoraphanin in broccoli leads to anticancer compound sulforaphane.

Referring to the history of broccoli, the plant was first mentioned in France in 1560 (the name “broccoli” is Italian). 150 years later, in England, the plant was still unknown and was called “sprout colli-flower” or “Italian asparagus”.

During the centuries, broccoli has became a very popular vegetable. The plant is now mentioned in a lot of TV shows, cartoons. There even is a world contest for eating broccoli. The actual champion is Tom “Broccoli” Landers, who ate 1 pound of broccoli in 92 seconds. The secret, he says, is: “Just swallow, don’t bother to chew”.

Eating 100g of raw broccoli can give you (according to the USDA Nutrient database):

• Energy – 30 kcal / 140 kJ
• Carbohydrates – 5 g
• Sugars – 1.7 g
• Dietary fiber – 6.64 g
• Fat – 0.37 g
• Protein – 2.82 g
• Thiamin (Vitamin B1) – 0.071 mg (5% of the daily recommended doze for adults)
• Riboflavin (Vitamin B2) – 0.117 mg (8%)
• Niacin (Vitamin B3) – 0.639 mg (4%)
• Pantothenic acid (B5) – 0.573 mg (11%)
• Vitamin B6 – 0.175 mg (13%)Folate (Vitamin B9) – 63 µg (16%)
• Vitamin C – 89.2 mg (149%)
• Calcium – 47 mg (5%)
• Iron – 0.73 mg (6%)
• Magnesium – 21 mg (6%)
• Phosphorus – 66 mg (9%)
• Potassium – 316 mg (7%)
• Zinc – 0.41 mg (4%)

So, by eating 100 g of broccoli, your body gathers two times more vitamin C as compared to oranges. Also, broccoli has only 0.37 g of fat, while chicken breast and steak have 7 g and 18 g, respectively. Broccoli has almost half of the total quantity of calcium in milk (in 100 g of milk there are 113 mg of calcium, while broccoli has 47 mg).

Although it might seem a little strange, broccoli is not seen only as a very healthy and nutritious food. There are a lot of delicious cakes that are made of broccoli. Here an example for you:

BROCCOLI CAKE

• 500 g unsalted butter, softened
• 800 g broccoli, cut into florets
• 100 g caster sugar
• 7 eggs
• 550 g plain flour, sifted
• 1.5 teaspoons of baking powder
• 1 rounded teaspoon of ground turmeric
• 1 teaspoon of curry powder
• 0.5 teaspoon of salt

Preparation: the oven is first heated to 180ºC; butter a 25 cm loaf tin and line its base and sides with parchment paper; blanch the broccoli in boiling water for about 3 minutes, then drain well; beat the butter till it is very light and creamy, then beat in the sugar; add the eggs, one at a time, beating well after each addition; mix together the baking powder, turmeric, curry powder and salt, and fold into the mixture with the flour; mix well and spoon into the preferred thin; push the broccoli into the mixture; bake for 40 – 45 minutes or until a knife inserted in the centre comes out clean.

2. Spinach

Spinach belongs to the Amaranthaceae family, native to central and southwestern Asia. At the beginning, spinach was cultivated in Persia and in 647 arrived to China where it was called “the herb of Persia”.

In the past, spinach was considered to be one of the best sources of iron. In reality, 100 g of raw spinach has 2.7 mg of iron (about 22% of the daily recommended doze for adults), a very high concentration for a vegetable but not as high as people believed in the past.

Still, the quantity of iron made available by spinach for the human body depends on its absorption. Iron enters the body in two forms: heme and nonheme iron. All the iron in grains and vegetables and more than half of the iron in animal food sources is nonheme iron. Heme iron can be found only in meat and in smaller quantities.

Nonheme iron is absorbed much slower as compared to heme iron. Still, the absorption process is influenced by the presence of other elements, like: binders – fiber, enhancers – vitamin C, etc.

So, the good news is that consuming foods rich in vitamin C increases the absorption of iron. However, the bad news is that spinach contains high levels of oxalate, substance that binds with iron to form ferrous oxalate and remove iron from the body (consuming foods with high levels of oxalates will decrease substantially the quantity of iron absorbed by the human body).

A funny thing about spinach is that in 1870, Dr. E. von Wolf published an iron content in spinach that was ten times too high. The scientist misplaced a decimal point in his publication, transforming spinach in the most miraculous vegetable in the world. This lead to numerous stories, including the famous “Popey the sailor man”. Still, the truth was revealed in 1937 by a German chemist who corrected the mistake.

Besides iron, spinach is also a good source of calcium. Calcium absorption, as iron absorption, is influenced by oxalate. The body can only absorb about 5% of the total quantity of calcium in spinach.

Spinach also contains Vitamin A, Vitamin C, Vitamin E, antioxidants and folic acid. The most important nutrients in spinach (100 g), as mentioned in the USDA Nutrient Database, are presented below:

• Energy – 20 kcal/100 kj
• Carbohydrates – 3.6 g
• Sugars – 0.4 g
• Dietary fiber – 2.2 g
• Fat – 0.4 g
• Protein – 2.9 g
• Folate (Vitamin B9) – 194 µg (49% of the daily recommended doze for adults)
• Vitamin C – 28 mg (47%)
• Vitamin E – 2 mg (13%)
• Vitamin K – 483 µg (460%)
• Calcium – 99 mg (10%)
• Iron – 2.7 mg (22%)

Caution: reheating spinach may cause the formation of poisonous compounds that are especially harmful to infants younger than six months.

The nutrients in spinach are very important for red blood cell formation, growth and cell division and protein metabolism. It also contains lutein, a very important antioxidant for eye, skin and cardiovascular health. Vitamin C and vitamin A plus the folic acid and fiber help the body fight cancer, especially colon, lung and breast cancer. Spinach also protects the body against heart diseases and against age related memory loss (flavonoids).

One of the best dishes, using spinach, is Spinach Souffle. Here’s how to prepare it:

• 1 egg
• 1/3 cup of low fat milk
• 1/3 cup granted parmesan cheese
• 1 teaspoon crushed garlic
• Salt and pepper
• (10 ounce) packages of spinach

How to prepare: preheat oven to 175º C; whisk together egg, milk, cheese, garlic, salt and pepper; fold in spinach; bake in preheated oven for 20 minutes.

3. Brussels sprouts

The Brussels sprout is part of the cabbage family and it is cultivated for its small leafy green heads, much like miniature cabbages.

The name of the Brussels sprout comes from the capital of Belgium: Brussels, as it was first cultivated in this country. Today, this vegetable is cultivated mainly throughout Europe and the United States.

Brussels sprouts are the most hated vegetable in the UK (according to a survey conducted in the UK in 2002). The main reason for this dissatisfaction with Brussels sprouts is that, when overcooked, the vegetable releases sulphurous compounds that give it an unpleasant smell. Thus, Brussels sprout has become a symbol for all vegetables hated by children.

Brussels sprouts are a very good source of vitamin A, vitamin C and folic acid. Also, this vegetable contains high amounts of fiber, potassium and folacin. Brussels sprout is also high in protein, very uncommon for a green vegetable.

According to USDA National Nutrient Database for Standard Reference, 100 grams of raw Brussels sprout contains 43 kcal and 0.30 g of fat. The most important nutrients found in this amount of raw Brussels sprout are:

• Protein: 3.38g
• Carbohydrate: 8.95g
• Dietary fiber: 3.8g
• Sugars: 2.20g
• Calcium: 42mg
• Iron: 1.40mg
• Magnesium: 23mg
• Phosphorus: 69mg
• Potassium: 389mg
• Manganese: 0.337mg
• Vitamin C: 85.0mg
• Thiamin (vitamin B1): 0.139mg
• Riboflavin (vitamin B2): 0.090mg
• Niacin (vitamin B3): 0.745mg
• Vitamin B6: 0.219mg
• Folate: 61mcg
• Vitamin A: 754IU
• Vitamin K: 177.0mcg
• Tryptophan: 0.037g
• Carotene, beta: 450mcg
• Lutein + zeaxanthin: 1590mcg

The phytochemicals in Brussels sprout, like beta Carotene, Lutein and Zeaxanthin help the natural defense system of the body.

Brussels sprouts are particularly good for pregnant women, due to its high amount of folic acid. This nutrient is a B-vitamin needed during the cellular division, as it is essential in DNA synthesis.

It is known that Brussels sprouts’ glucosinolates help prevent colon cancer. In a study, animals were given water supplemented with Brussels sprouts. As a result the development of pre-cancerous cells was reduced by 41-52% in the colon and 27-67% in the liver. Also, the pre-cancerous lesions in the liver were reduced by 85-91%.

There are many ways to cook Brussels sprouts, but it is best to quickly steam or boil it in order to preserve its nutritional value. The main problem when cooking Brussels sprouts is to avoid overcooking in order to prevent the release of bad smells (caused by sulphurous compounds) and loss of nutritious elements.

When cooking Brussels sprouts, there might be an unbalance caused by the fact that leaves cook faster than the core. Many believe that by cutting the base of the stem in a cross shape will result in a more even cooking. However, there are some people who think that this leaches the flavors and breaks the leaves and the Brussels sprouts.

Usually, this vegetable should not be cooked for more than 10 minutes, when steaming, braising or boiling.

4. Lima beans

Very popular in the United States, Lima beans are part of the fabaceae family. Their place of origin is uncertain, but it is believed that they came from the South American country of Peru (the capital of Peru is Lima, from witch this vegetable gets its name) or Guatemala.

The seeds of Lima beans usually have a green or cream color, with a sweet potato-like taste and a grainy, but creamy texture. Among the many varieties of Lima beans, the most common is the Fordhok, also known as butter-beans. Lima beans are very high in molybdenum, tryptophan, dietary fiber and manganese. Also, this vegetable is a good source of folate, potassium, and iron. As we can see in the following list, Lima beans contain a series of nutrients, very helpful to the body. For example, in 100 g of lima beans you can find the followings:

• Energy: 38kcal
• Protein: 21.46g
• Fat: 0.69g
• Carbohydrate: 63.38g
• Dietary fiber: 19.0g
• Sugars: 8.50g
• Calcium: 81mg
• Iron: 7.51mg
• Magnesium: 224mg
• Phosphorus: 385mg
• Potassium: 1724mg
• Thiamin (vitamin B1): 0.507mg
• Riboflavin (vitamin B2): 0.202mg
• Niacin (vitamin B3): 1.537mg
• Vitamin B6: 0.512mg
• Tryptophan: 0.254g

The source of the data is the USDA National Nutrient Database for Standard Reference.

Like any other beans, Lima beans are very rich in dietary fiber. Due to this nutrient, this vegetable lowers the cholesterol and prevents blood glucose (blood sugar) from rising to high. This is very useful for diabetics or people suffering of hypoglycemia.

The trace mineral, molybdenum, found in Lima beans is a component of the sulfite oxidase. This substance is an enzyme that detoxifies sulfites. Sulfites are preservatives used in salads that may cause rapid heartbeats, headaches or disorientation. People may have sensitivity to sulfites because of insufficient sulfite oxidase. 86.5% of the daily requirement of molybdenum can be provided by a cup of Lima beans.

According to the Archives of Internal Medicine, foods that are high in fiber, such as Lima beans can prevent heart disease. A study performed in America (for 19 years) concluded that eating 21 grams of fiber daily, lowers the risk of coronary heart disease by 12% and cardiovascular disease by 11% as compared to eating only 5 grams of fiber every day.

The folate in Lima beans also has cardiovascular benefits by reducing the levels of amino acid called homocysteine. High quantities of homocysteine in blood can cause heart attacks, strokes or peripheral vascular diseases. It is known that eating the total daily requirement of folate lowers the risk of heart attacks by 10%.

Besides fiber and folate, Lima beans have another nutrient that helps the heart: magnesium. This keeps the veins and arteries relaxed and smoothens the flow of blood through the body. Deficiency of magnesium is often associated with heart attacks. A cup of lima beans can offer 20.2% of the daily value of required magnesium.

Combined with whole grain, like brown rice or whole wheat pasta, Lima beans offer about the same quantity of protein as meat or other foods high in calories or fat that could increase your cholesterol level. In fact, a cup of Lima beans has 29.3% of the daily requirement of protein (14.7 grams).

5. Peas

Like Lima beans, peas are part of the fabaceae family. Peas come in many forms, each one having a delicious sweaty flavor, a smooth texture and lots of vitamins and minerals. The most common variety of Peas, are the Green Peas (also known as Garden Peas).

Peas have a very old and interesting history. It seems that Chinese were the first ones to taste this delicious vegetable in year 2000 BC. Through time, peas spread in Asia and Europe. Also, there are mentions of peas in the Bible and evidence that proves that this vegetable was worshipped in Egypt, Greece and Rome. The great producers of today’s peas are the United States, Great Britain, China, Hungary and India.

Peas are quite famous in the genetics community. In the year 1866, the monk and biologist Gregor Mendel published his ideas on heredity. By a selective cross-breeding on common pea plants, Mendel came to conclude his observations in two principles: the principle of segregation and the principle of independent assortment. These two principles of inheritance are today’s modern science of genetics.

Green peas are rich in vitamin C, vitamin K, magnese, dietary fiber, vitamin B1 and folate. Here is the nutritional profile of 100 grams of raw green peas provided by USDA National Nutrient Database for Standard Reference:

• Energy: 81kcal
• Protein: 5.42g
• Fat: 0.40g
• Carbohydrate: 14.46g
• Dietary fiber: 5.1g
• Sugars: 5.67g
• Calcium: 25mg
• Iron: 1.47mg
• Magnesium: 33mg
• Phosphorus: 108mg
• Potassium: 244mg
• Zinc: 1.24mg
• Copper: 0.176mg
• Manganese: 0.410mg
• Vitamin C: 40.0mg
• Thiamin (vitamin B1): 0.266mg
• Riboflavin (vitamin B2): 0.132mg
• Niacin (vitamin B3): 2.090mg
• Vitamin B6: 0.169mg
• Folate: 65mcg
• Vitamin A: 765IU
• Vitamin K: 24.8mcg
• Tryptophan: 0.037g

The high amount of vitamin K1 from green peas makes them very important for your bone health. This vitamin activates a protein called osteocalcin. Without this protein, the absorption of calcium in the bone would not be possible.

In addition to the upper mentioned effects of green peas on calcium absorption, this vegetable is rich in folic acid and vitamin B6 that work together to reduce the levels of homocysteine. Besides affecting the cardiovascular health, this amino acid can conduct to poor bones and osteoporosis by obstructing collagen cross-linking.

Green peas are an excellent way to increase your energy. The vitamins B1, B2, B3 and B6 from green peas are necessary for the metabolism of carbohydrates, proteins and lipids. The iron is necessary for blood cells. Deficiency of iron can result in anemia, fatigue or a week immune system.

Peas are at their best when eaten raw or barely steamed. The classic way to cook green peas is with lettuce leaves. You can also add some fresh peas in green salads. A delicious mixture is green peas with chicken, onions and almonds for an extraordinary chicken salad.