Nutrients of Broccoli
1. All the Nutrients in Broccoli.
A .Broccoli is rich in dietary fiber, minerals, vitamins, and antioxidants.Fresh Broccoli is a storehouse of many phytonutrients such as thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like beta-carotene cryptoxanthin, lutein, and zeaxanthin. Studies have shown that these compounds by modifying positive signaling at molecular receptor levels help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers.Fresh vegetable is exceptionally rich source of vitamin-C.Vitamin-C is a powerful natural anti-oxidant and immune modulator, helps fight against flu causing viruses. it contains very good amounts of another anti-oxidant vitamin, vitamin-A.Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A.Fresh heads are an excellent source of folates .(Folate: Folic acid, one of the B vitamins that is a key factor in the synthesis (the making) of nucleic acid (DNA and RNA).) This flower vegetable is rich source of vitamin-K; and B-complex group of vitamins like niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and riboflavin. The flower heads also have some amount of omega-3 fatty acids.it is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.(Berry’s-source-http://www.nutrition-and-you.com/broccoli.html)
B.Nutritional Profile. Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper.Broccoli – The World’s Healthiest Foodswhfoods.org/genpage.php?tname=foodspice&dbid=9 (BENJAMIN)
C.
2.Sources of fiber:
1. Apples http://www.webmd.com/diet/features/top-10-sources-of-fiber GAILOR
2. Berries http://www.webmd.com/diet/features/top-10-sources-of-fiber CROSSLAND
3. nuts http://www.webmd.com/diet/features/top-10-sources-of-fiber GAILOR
4. Oatmeal http://www.webmd.com/diet/features/top-10-sources-of-fiber CROSSLAND
5.Brown Rice http://www.webmd.com/diet/features/top-10-sources-of-fiber CROSSLAND
6. POPCORN http://www.webmd.com/diet/features/top-10-sources-of-fiber GAILOR
7. Bran cereal http://www.webmd.com/diet/features/top-10-sources-of-fiber CROSSLAND
8. Potatoes with the skin http://www.webmd.com/diet/features/top-10-sources-of-fiber GAILOR
9. Beans http://www.webmd.com/diet/features/top-10-sources-of-fiber CROSSLAND
10. Vegetables the crunchier the better! http://www.webmd.com/diet/features/top-10-sources-of-fiber GAILOR
3.Sources of protein
1.steak http://www.healthaliciousness.com/articles/foods-highest-in-protein.php WARE
2. Turkey and chicken breast http://www.healthaliciousness.com/articles/foods-highest-in-protein.php CROSSLAND
3.fish 26g of protein in 100g http://www.healthaliciousness.com/articles/foods-highest-in-protein.php JONES
4. Cheese nonfat mozzarella http://www.healthaliciousness.com/articles/foods-highest-in-protein.php CROSSLAND
5.Tofu 7g of protien in 100g http://www.healthaliciousness.com/articles/foods-highest-in-protein.php JONES
6. Pork loin http://www.healthaliciousness.com/articles/foods-highest-in-protein.php CROSSLAND
7. Lean beef and veal http://www.healthaliciousness.com/articles/foods-highest-in-protein.php CROSSLAND
8. Mature soi beans http://www.healthaliciousness.com/articles/foods-highest-in-protein.php CROSSLAND
9 Yougurt 6g of protien in 100g http://www.healthaliciousness.com/articles/foods-highest-in-protein.php JONES
10.Eggs http://www.healthaliciousness.com/articles/foods-highest-in-protein.php BERRY
4. Sources of good fats
A.peanut butter.http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
B. Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
C.Olive oil Canola oil Sunflower oil Peanut oil Sesame oil http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
Bad Fats
D.Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
E. Packaged snack foods (crackers, microwave popcorn, chips)http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
F. Stick margarine http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
G.Vegetable shortening http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
H.Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
I. Candy bars http://www.helpguide.org/life/healthy_diet_fats.htm LOVEN
J. Potato/corn/ other chips http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/ CAMP
K. Pizza and cheese http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/ CAMP
M. Grain-based desserts http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/ CAMP N. Whole Milk http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/ CAMP
5.List sources of B12
1. Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products.(http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/)MUNOZ
2. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 (http://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/)MUNOZ
3. Fortified Cereals (All Bran)
http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php GAILOR
4. Red Meat. http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php GAILOR
5. Cheese(swiss) http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php GAILOR
6. Eggs(chicken’s) http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php GAILOR
7. Milk and yogurt http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php GAILOR
8. whey pouder http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B1.php GAILOR
9. Crustaceans http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php GAILOR
10. Non-dairy milks, meat substitutes, breakfast cereals (http://www.veganhealth.org/b12/vegansources)MUNOZ