6) Spelt Grain
Just two ounces of this whole grain are jammed with more than your daily requirement of vitamin B2. Though you may not have heard of it, spelt can still be found in cereals, baked goods, crackers, and breads. Your grocery store or specialty store will have it in the form of grain, flakes or flour. It has a wide range of nutrients for a whole grain: after riboflavin, it is an excellent source of niacin, thiamin, manganese, and tryptophan. It also packs in fiber, zinc, copper, protein, and iron.
Parents often scold children for not eating their broccoli; no dessert, and so on. Well, it’s no wonder. Broccoli is a nutritional wonder. The exceptional nutritional value of broccoli is most visibly seen in vitamin K, of which it has phenomenal levels. It’s said that, from October to May, broccoli is in season and at its highest nutritional value. With minuscule amounts of saturated fats and cholesterol, it is very high in vitamin A, folate, and dietary fiber. What else? Protein, thiamin, riboflavin, calcium, iron, magnesium, phosphorus and potassium.
8 ) Lentils
Lentils provide nearly 90% of your daily folate requirement in one cup. There is 230 calories in a cup, and hardly any fat to speak of. While lentils’ iron levels will boost the body’s energy and their fiber content will stabilize your blood glucose levels, a cup will also net you seven other essential minerals, four B-vitamins, and a heaping amount of protein. All of lentils’ nutrients are in high levels. Note of interest: found in archeological sites in the Middle East, lentils may very well be the one of the first foods ever cultivated. Their history dates back 8,000 years.
9) Black Beans
Also called Mexican or Spanish black beans, itâs no matter: these ones have white meat beneath a black coating and are extremely popular in Latin and Mexican cuisine. Like most beans, they are a phenomenal source of molybdenum, a trace mineral that detoxifies sulfites in your body. Black beans are very good for your heart, with excellent amounts of dietary fiber, folic acid, magnesium and polyphenols that bring down cholesterol levels. They’re also very high in tryptophan, vitamin B1, phosphorus, protein, iron, manganese, and potassium. Each cup carries 15 g of protein, too.
10) Brussels Sprouts
The ingredients of Brussels sprouts could help fend off cancer, aid your skin, boost the immune, and ensure the colon remains healthy. These guys are not too exciting to eat raw, so try boiling them without salt. The sprouts have gigantic levels of vitamin K, and include very high levels of vitamins C, A, B6 and B1, as well as a good amount of 14 other major minerals and vitamins. Fiber, too.