The following foods are abundant in nutrients, healthy and reduce extra pounds. You should include about 25 grams of fiber in your diet according to nutritionist’s recommendation.
Amount contained in artichokes, raspberries, cabbage, kiwi and pears rapidly induce a feeling of fullness and regulate digestive processes.
Artichokes (100 g, 5 g fiber, 57 calories)
Artichokes contain potassium, calcium, iron, phosphorus, and beta-carotene, B2, PP and C.
Note: Artichokes are suitable for eating, while the leaves are used for infusions and remedies as natural treatment. Artichokes lower cholesterol and help with discharge of bile.
A cup of raspberries (125 g, 8 g fiber, 64 calories)
It contains potassium, phosphorus, calcium, vitamins C, A, E, B2, B3, folic acid, magnesium, copper, and omega 3.
Note: Raspberries are very rich in ellagic acid, an antioxidant phytonutrient with anti-cancer properties. Only 125 grams provide 50% RDA of manganese and 50% of the vitamin C.
2 kiwi fruit (150 g, 5 g fiber, 110 kcal)
Kiwi fruit contains: potassium (more than bananas), phosphorus, calcium, iron, zinc, manganese, and vitamins A, E, K and B complex
Note: One kiwi ensures 270% of the daily need of vitamin C. Eat it before lunch without excess consumption.
A medium pear (170 g, 6 g fiber, 103 kcal)
Pear contains magnesium, iron, fluoride, potassium, selenium, copper, vitamin B1, B2, E, C, K, beta-carotene, folic acid.
Note: It has a high content of fructose, which makes the feeling of fullness to settle immediately. Para is also good against stress.
A bowl of Brussels sprouts (200 g, 6 g fiber, 65 calories)
Brussels sprouts contain starch, iron, potassium, phosphorus, vitamins A, C and B complex, folic acid and carotene.
Note: It is suitable to be eaten with raw salads, cooked with butter, breadcrumbs and cream, and as a garnish. It has a good taste and can be cooked in soups as well.