Tag Archives: Dietary Reference Intake

Foods High in Vitamine A

Vitamine A is very important for several reasons; skin health, red blood cell production, regulate genes, immune system, but mostly for good eye sight. Lack of vitamin A can lead to blindness and cause hairloss.

Vitamine A you find in many daily foods like:

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Carrotts

100 grams of carrotts provides you with 334% of daily value and are great raw as cooked. Eating alot of carrotts improves your vision and are also a great source of Vitamin B, C, K, fiber and magnesium.

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Cantaloupes

Cantaloupe and other yellow and orange melons have high amounts of Vitamin A and provides you with 68% of daily value. Cantaloupe is a great snack just as it is, in salads and in deserts.

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Iceberg Lettuce

One cup of iceberg lettuce provides you with 10% of daily value. Iceberg is low fat and works great in salads or just as it is as a crispy snack. Contains also many minerals and is the  most eaten lettuce.

Dark and colorful lettuce contains higher amounts of Vitamin A, up to 150% daily value.

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Tomatoes

Even is tomato is a fruit, most people sees it as a vegetable. One single tomato provides you with 30% of daily value. Tomatoes are great raw and cooked, and are also a great source of Vitamin C and lycopene.

Other Vitamine A rich foods, DV = Daily Value:

° Sweet Potatoes – 438% DV

° Mango – 36% DV

° Butternut Squash – 457% DV

° Dried Basil – 15% DV

° Sweet Peppers – 69% DV

° Kale, Peas, Dried Apricots, Peaches, Spinach, Whole Milk, Papaya, natural Oatmeal,

– Daily Value is compared to 2000 calorie daily intake. –

 

Sources: bembu.com, wikipedia, healthaliciousness.com, eatthis.com, fitday.com

Health Benefits of Watermelon

Watermelon has become a top fruit on high-lycopene foods, and that is especially important for your cardiovascular and bone health. The amino acid citrulline improve blood flow and cardiovascular health. A cup of watermelon contains about 250 millligrams of citrulline. Contains high amounts of potassium, which cleans the kidneys and other body organs, and reduces concentration of uric acid in the blood, also thanks to its high water contain that causes frequent urinating. The anti oxidants beta carotene, vitamin-C and Lutein and Zeaxanthin will protect your eyes. The beta carotene has remarkable anti oxidants and anti aging properties, and potassium prevents heart attack.

Watermelon is a good supplemet for diabetics as it contains almost no calories. Rich in vitamins and minerals such as potassium and magnesium it helps functioning of insulin in the body and lowers the blood sugar level.

Other benefits: Prevents cancer, lowers blood pressure, repairs damaged issues

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Many think it is the read area that contains most beneficial nutirients, but the flesh from the center, the stem end, the blossom end and the part nearest to the rind has very high concentrations of antioxidants, flavonoids, lycopene, and vitamin C in all of these different areas. Water melon seeds are rich in good fats and proteins.

In general watermelon is very high in nutrients and a good source for recommended daily intake.  Best is to consume fully ripen, more red the higher concentration of lycopene and beta carotene . The lycopene is a great inhibitor of many inflammatory processes and anti-oxidants. Watermelon contains so many different phytonutrients, key vitamins and minerals, as well as dietary fiber that your health is going to be improved by any watermelon variety that you choose.

When cut, consume in 2-3 days.

Nutrients, % of daily value (source whfoods.com):

° Vitamin C – 20,5%

° Vitamin A – 17,2%

° Potassium – 4,8%

° Magnesium – 3,8%

° Calories – 2%

Sources: organicfacts.net, eatthis.com, wikipedia.com, whfoods.com

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