Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass. There is no limit on how many eggs we should eat; multiple studies and research has shown that the saturated fats have no effect on blood cholesterol.
Wholewheat pasta like wholemeal bread and flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to lower blood sugar and blood cholesterol levels as well as maintaining a health digestive system) The refining process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.
Peas are a source of protein (important for building, maintaining and repairing all cells) and like all vegetables, soluble fibre. They also contain B vitamins, vitamin C, vitamin K, and a variety of minerals, including phosphorus, manganese, magnesium, potassium, and iron.
Peppers are an excellent source of vitamin C and anti-cancer antioxidants.
Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have a neutral effect on the heart or raise the risks of strokes if eaten in moderation. In fact, the fatty acids in dairy foods may help lower bad LDL cholesterol and raise the good HDL cholesterol. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.
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