As an important note, please consult a medic or nutritionist before taking any supplements.

1. Vitamin D (Ergocalciferol, Cholecalciferol)

Vitamin D is particularly important in children diet as it is essential in the absorption of calcium and phosphorus, which ensure that our bones grow strong and healthy. Vitamin D is also vital for adults in order to prevent weakening of bones and to strengthen teeth. Other benefits associated with vitamin D are building muscle strength, prevent heart diseases and cancer, improvement of immune system and reducing the overall risk of premature death.

The best source for this nutrient is the sun, as the body will manufacture its own vitamin D from cholesterol. This process is caused by the action of sunlight on the skin. Some people however can’t make enough vitamin D from the sun: people with darker skin tone, older people, over-weight or obese individuals or people living in temperate or cold climate.

Other sources of Vitamin D are very rare and are represented by foods like fatty fish (tuna, salmon, mackerel, herring or sardines) and diary products.

The recommended daily intake of Vitamin D is 5 micrograms (more for older people).

2. Vitamin A (Retinol)

Vitamin A ensures a healthy vision and has an important role for the immune system. It also helps bones to develop and cell growth and division. The best sources of vitamin A are carrots, spinach, sweet potato, breakfast cereal, juices and diary products.

Most fruits, vegetables and multivitamin supplements contain vitamin A in its inactive form: beta-carotene. Our body will naturally form as much vitamin A as it needs from the beta-carotene intake and any surplus will be eliminated. Overdosing with vitamin A from supplements could cause hip fractures, pregnancy complications and could interfere with the benefits of Vitamin D.

Usually we can achieve our recommended daily intake of beta-carotene (about 800 micrograms) through our diet and if you’re taking multivitamin supplements, you’re sure to have as much vitamin A as needed.

3. Vitamin C (Ascorbic Acid)

Vitamin C is one of the most popular out of all vitamins. Its main benefits include acting as an antioxidant that can neutralize the effects of harmful free radicals, controlling infections, and contributing in the manufacture of collagen (a tissue found in bones, teeth, gums and blood vessels).

Good sources of vitamin C are foods like, strawberries, blueberries, broccoli, Brussels sprouts, kiwi, red peppers, papaya, citrus fruits, spinach and tomatoes.

The recommended daily intake of Vitamin C is about 90 milligrams for men and about 75 milligrams for women. Smokers however, need a slightly more intake. So far, nutritionists have not found any significant positive or negative effect that over dosage of Vitamin C might have.

4. Vitamin E

Various studies on vitamin E reducing the risk of heart disease and cancer have shown mixed results. Its known benefits for your heath are neutralizing free radicals by acting as an antioxidant, assisting DNA maintenance, contributing to a healthy immune system and helping the blood flow. Vitamin E is also important in repairing tissue so it’s a good nutrient to have after a workout.

Best sources of vitamin E include sunflower seeds, almonds, olives, spinach and peanut butter.

The recommended daily intake of vitamin E is 15 milligrams.

5. Vitamin K

Vitamin K is extremely important for people who take anticoagulants due to its role in blood clotting. Recent studies have shown that vitamin K also improves bone density and development, thus reducing the risk of hip fracture.

The best foods that provide vitamin K are green leafy vegetables such as kale, collard greens, broccoli, Brussels sprouts, etc.

The recommended daily allowance of vitamin K is about 120 micrograms and 90 micrograms for men and women respectively. Studies have shown that about three in four Americans have vitamin K deficiency.

6. Vitamin B6

All B vitamins have a significant role in metabolism and converting food into energy. The main benefits of vitamin B6 are: contributions to healthy nerves and muscles, supporting healthy cardiovascular and immune systems, promoting healthy skin and hair, claiming and removing anxiety.

The best sources of vitamin B6 include cereals, beans, fish, avocado, bananas, chicken, etc.

Recommended daily allowances for vitamin B6 vary around 1.5 milligrams depending on age and gender. What you also need to know is that B vitamins in general are soluble in water and are not stored in the body so they are very safe. However, very high dosage (around 100 milligrams) of vitamin B6 from supplements should be avoided as it could result in nerve damage.

7. Vitamin B12

The main benefits associated with vitamin B12 are healthy growth and development of skin, hair, nerves and blood cells. It is also involved in the process of DNA production and improves energy levels and memory.

Vitamin B12 is often in our diet as it can be found in foods like fish, meat, eggs or diary products. The main concern with vitamin B12 intake refers to the lack of absorption in the body caused by inadequate stomach acid.

The recommended daily intake of vitamin B12 is about 2.4 micrograms.

8. Folic Acid (vitamin B9)

Folic acid is important in the creation of DNA and reproduction of cells, including red blood cells. Folic acid is also efficient in fighting anemia and extremely important for women during pregnancy as it helps the development of the fetus’s nervous system. Recent studies have shown that folic acid could also help in colon cancer prevention.

You can find folic acid in our diet in the form of folate. The best sources of folate would be lentils, beans, asparagus and spinach. The recommended daily allowance of folate is about 400 micrograms per day. Regular smokers and drinkers should increase their folate intake.

9. Vitamin B1 (Thiamine)

The main functionality of vitamin B1 is using carbohydrates to produce energy. It also promotes a healthy nervous system.

The best sources of vitamin B1 are sunflower seeds, tuna and lentils.

10. Vitamin B2 (Riboflavin)

Vitamin B2’s main roles include breaking down the three macro-nutrients from food (protein, carbohydrates and fats) and helping to maintain a healthy nervous system, skin, hair and blood cells.

Best sources of vitamin B2 are calf’s liver and milk.

11. Vitamin B3 (Niacin) – Bonus

Just like the other B vitamins, niacin also plays a key role in metabolism by producing energy from food and is important to maintaining a healthy nervous system. It also helps in repairing genetic material and synthesizing hormones.
Best sources of vitamin B3 include chicken and turkey breast, tuna, halibut and peanut butter.

Hippocrates

The summer is long gone and now autumn is here. But, how do you see autumn!?! Autumn has its charm as this is the season when grapes are ready to be tasted and when leaves become more and more colored. However, autumn also has a certain „dark side”. In addition to the fact that a lot of us fall into a strange depressive mood (mainly due to the bad weather conditions like rain, cold etc.), autumn bring the „flu season”.

Flu season is that part of the year in which there is a very high increase in flu cases. This season starts as soon as weather becomes colder. Flu is mainly caused by Influenzavirus A, Influenzavirus B or Influenzavirus C, which are also known as human flu virus strains. During the years, Influenza virus has suffered genetic changes in order to adapt to human hosts. This virus never goes away completely as it passes from person to person.

For those of you that think that this is not really a big problem, I would like to say that flu season, in the U.S. for example, results in more than 200,000 hospitalizations and approximately 35,000 – 40,000 deaths each year. In addition, this season is also responsible for a total expense of more than 10 billion dollars in the U.S. As you can see, this is indeed a serious problem and everyone should consider it as such.

But how can this be explained? What really triggers this flu season to occur? This might be explained by reasons like:

1. Cold temperatures make the air drier, which may lead to mucus dehydrate. This prevents the body from expelling virus particles;

2. Also due to cold temperatures, viruses resist more on exposed surfaces with which we enter in contact and infected hosts shed the virus for a longer period of time;

3. Viruses are more easily transmitted as persons are in close contact due to more time spent indoors. Also, the aerosol transmission of the virus is enhanced when the air is cold and dry (research studies have shown that moist air provokes a degradation of the virus particles). The National Institute of Child Health and Human Development (NICHD) conducted a study on influenza virus and found that the virus has a “butter-lie coating”. This coating melts when entering the respiratory tract. Cold temperatures make the shell harder and, therefore, allow the virus to survive more.

Probably a lot of you are now thinking of how we can defend against this virus. Well, here the immune system plays a very important role. The immune system comprises multiple mechanisms within an organism that protects against diseases by identifying and destroying pathogens, tumor cells etc. The immune system is able to distinguish pathogen agents from healthy cells and tissues.

In order to reduce the risk of infection, we have to make sure that our immune system in functioning at full capacity. For this reason I tried to find the BEST WAYS OF BOOSTING THE IMMUNE SYSTEM. Here is my selection:

1. Eat lots of vegetables and fruits

Because they are best source of vitamins and minerals for the human body. Of them, to help your immune system fight against infections, the best would be to include in your diet:

- Foods rich in vitamin C – Besides flu, vitamin C can reduce the risk of dying of premature illnesses. Although the optimum level of vitamin C is 500 mg each day, even small quantities of vitamin C can help. For example, if you include just one vitamin C rich food in your daily diet you can live longer. Some of the best sources of vitamin C are: kiwi, oranges, strawberries, broccoli etc. Beside such fruits and vegetables, vitamin C supplements can also be considered.

- Eat red foods – Lycopene is an antioxidant that is responsible for the red colour of some vegetables (like tomatoes). A study conducted by University of Milan found that this antioxidant keeps white cells in the blood, which helps in the fight with infections.

- Eat garlic – Before refusing garlic from your meal you should consider that garlic contains more than 25 antibacterial and anti fungal compounds and, therefore, is a great ally in the fight against infections.

- Eat more fibers – they help especially against digestive infections as they promote friendly bacteria in our gut

- Drink natural juices (made of fruits and even vegetables) – Usually such juices are full with vitamins and antioxidants and other great substances that help fight infections. For example, cranberry or blueberry juices are full with antioxidants called flavonoids with helps prevent urinary infections.

2. Eat yoghurt

Studies have shown that people who eat at least one yoghurt a day catch a cold more rarely than people who do not eat yoghurt often. This protection is provided by probiotics (friendly bacteria) in yoghurt (like bifidus or acidophilus). Probiotics means “for life” in Greek and refers to living organisms that provide health benefits when consumed in proper quantities.

3. Take nutritional supplements

If you consider that you do not assimilate sufficient vitamins and minerals through your daily diet, nutritional supplements are the solution for filling up the gap.

4. Echinacea

Taking Echinacea reduces the risk of infection. This plant leads to an increase of immune cells in the blood. Echinacea increases the ability of cells to destroy harmful bacteria and viruses and also activates body reactions meant to increase immune level. It is recommended to take it over limited periods of time with breaks in between.

5. Drink a lot of water

Water prevents infections by keeping respiratory tract mucus membranes moist and healthy. In addition, water helps the flow of lymph in our bodies ( the lymphatic system is responsible for waste disposal by breaking down toxins before passing them into the blood stream – a low intake of water will disturb the flow of lymph in our system, making the body less resistant to infections).

6. Do not take antibiotics too often

Antibiotics are effective against numerous infections. However, they must be used wisely in order to prevent them for causing more harm then good. Although this might sound strange, antibiotics won’t do a thing for viral infections such as flu… in other words, they can’t help you if a virus is responsible for your illness (like flu). Such products are used for treating many bacterial infections, fungal infections and some parasites. By using antibiotics in improper situations we risk to destroy friendly bacteria within our bodies. In addition, this might lead to developing antibiotic-resistant germs (some effects of antibiotic resistance are: illnesses last longer, the risk of developing complication increases, persons are contagious for longer periods and, therefore, are able to spread the resistant strains bacteria to others, treatments last longer and are more expensive).

7. Wash your hands more often

Especially in cold season, viruses are more resistant on exposed surfaces with which we enter in contact and, therefore, by washing hands more often we reduce the risk of infections. Some studies have been conducted concerning this matter and the results were that people who wash their hands at least 5 times per day reduce the risk of catching a cold or other infections by half.

8. Keep exercising but do not exaggerate

Exercising 30- 40 minutes a day, 3-5 times per week, can make our immune cells more active. Studies have shown that persons who do not exercise get sick more often than persons who do exercise. However, long exercise sessions can do just the opposite. In such long sessions, the level of stress hormones adrenalin (boosts the supply of oxygen and glucose to the brain and muscles) and cortisol (increases blood pressure and blood sugar) rises, leading to a suppress of the immune system activity.

9. Reduce stress level

Stress level has a direct connection with illnesses. Numerous studies have been conducted on this matter and proved that stressed people are more likely to become ill. We have to make sure that we keep stress to a minimum by taking time just to sit back and relax, watch a good movie, read a good book etc. It is good to know that laughter can counteract many of the effects of stress.

10. Get enough sleep

Sleeping less than 6-7 hours per night can increase the risk of catching a cold because during deep sleep your body increases the production of natural killer cells. Sleep deprivation weakens the immune system leaving us vulnerable to diseases (like flu). Also, sleep deprivation increases the level of stress which, again, weakens our immune system.

1. Desired state of health;
2. Morality;
3. Religion;
4. Effectiveness.

It seems that in the last few years more and more people are concerned with their health, when speaking of diets.

The imbalance of consumed products results in either starvation or excessive reserves of adipose tissue (body fat) .

Vitamins and minerals are very important (poor intake can cause dramatic effects on someone’s health):

• More than 3 million children are blind because of poor intake of vitamin A;
• Lack of vitamin C can cause scurvy;
• Lack of dietary proteins can cause childhood disorders like Kwashiorkor and Marasmus;
• The intake of vitamin D can affect the absorption of other substances like calcium and phosphorus (other two very important elements);
• It is believed that more than 30% of world’s population either has or is at risk of developing iodine deficiency;
• Heart diseases and diabet are often caused by obesity.

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.