http___www.jutarnji.hr_life_zdravlje_zelite-vitku-liniju-ali-niposto-ne-pristajete-na-gladovanje-ovih-14-namirnica-smijete-jesti-koliko-vas-volja-nema-sanse-da-se-udebljate-od-njih_6111298__1.xml
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Beta Carotene is a carotenoid compound as well as a fat soluble vitamin, mainly responsible for presence of red-orange pigment found in fruits and vegetables. Beta-carotene is a powerful anti-oxidant that helps protect body from aging and cancer. Sweet potato, broccoli, papaya, spinach, cantaloupe, lettuce, kale and mustard greens etc. are some of the rich sources of beta-carotene. These foods contain high content of beta carotene and thus help in warding off various health ailments. Here Are Listed Some Of The Popular Foods High In Beta-carotene Sweet Potato Sweet potato is an excellent source of beta-carotene. It also contains good amount of vitamins B6, C and D, and minerals such as magnesium and iron. Being rich in anti-oxidants and healthy nutrients, sweet potatoes are helpful in boosting immunity and warding off cold and flu viruses. It also helps boost energy levels and improves mood as well. Apart from these health benefits, sweet potato is also good for skin, teeth and bone health. Just 100gm serving of sweet potatoes provide 9444µg of beta-carotene. Carrots Carrots are known for being great source of beta carotene that is responsible factor for their vibrant orange color. Apart from being an excellent source of vitamin A, carrots are also rich in vitamin C, E and K, and folate, dietary fiber and minerals. Carrot promotes cardiovascular health, prevents early skin aging signs, ensures dental health, and improves vision and skin health. Each 100gm serving of carrots provide 8332µg content of beta-carotene. Spinach Spinach is another rich source of beta-carotene and one of the healthiest superfoods. Each serving of 100 gm of spinach provides 5626ug content of beta-carotene. Spinach is full of anti-oxidant properties. It also contains good amount of iron, protein and minerals that make it one of the healthiest green leafy veggies. It helps improve bone health, regulates blood glucose in diabetic patients, lowers blood pressure, prevents cancer and asthma and the list of health benefits of spinach goes on. Romaine Lettuce Romaine Lettuce is one of the most popular beta carotene rich foods and thus possesses powerful anti-oxidant properties. Romaine lettuce provides 4495ug of beta carotene in a 100g serving. It also contains proteins, omega-3 fatty acids and healthy nutrients. Hence, it boosts energy as well as promotes cardiovascular health and weight loss as well. Cantaloupe Being high in beta-carotene, cantaloupe is known for its anti-oxidant properties. 2020µg content of beta-carotene is present in 100g serving of cantaloupe. It contains vitamins A, B6, C and K, niacin, folate, protein, dietary fiber and minerals. Loaded with such healthy nutrients, cantaloupe is good at treating asthma, preventing cancer, improving digestion, reducing inflammation and curing skin and hair problems with its amazing health benefiting properties. Broccoli Broccoli is well known for their health benefits. This vegetable is also counted as one of the best foods that are rich in beta carotene. 929µg of beta carotene is present in each 100gm serving of broccoli. This healthy veggie is rich source of vitamins, minerals, phyto-chemicals, dietary fiber and low in calories. It provides protection from free radical damage and prevents certain types of cancer such as breast, colon and prostate cancer. Broccoli is also effective in promoting heart health and helps build up collagen. Mustard Greens Mustard greens are also one of the top healthy foods with high content of beta-carotene. Each 100gm serving of mustard greens contains 6300ug of beta carotene. Mustard greens are rich in anti-oxidants as well as a good source of vitamins C, K and E. This green vegetable is full of health benefits that make it an awesome healthy superfood. Being loaded with anti-oxidant properties, mustard greens help prevent free radical damage and keep body healthy. Kale Full of anti-oxidants, Kale is another great source of beta-carotene. Each 100gm serving of kale contains 9226µg of beta-carotene. Kale is also high in vitamins A, C and K with adequate amount of minerals like calcium, magnesium and iron. Besides, this beta-carotene rich food also contains good amount of fiber with zero fat. Kale is too good for cardiovascular health, immune system, bones and skin health. Papaya Another great source of beta carotene, Papaya is widely known for its bounty of health benefits. Major source of vitamin C, papaya also contain good amount of beta carotene with vitamin A, E and K, folate, minerals, fiber, papain and lycopene. It contains excellent anti-oxidant properties with healthy nutrients. Papaya is effective in improving heart health, preventing diabetes, inhibiting cancer and promoting bone health too. Turnip Greens Turnip greens are one of the most sought after beta carotene rich foods. This vegetable not only contains high content of beta-carotene but also comprises good amount of glocosinolates and calcium. Turnip greens provide 6952ug of beta-carotene in a 100gm serving. This veggie is good at preventing cancer and strengthening bones and teeth both effectively.
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Svima je poznato da ne postoji hrana bez kalorija, no američka nutricionistkinja dr. Lisa Young podsjeća na 14 namirnica koje možete jesti u velikim količinama, a da se pritom ne udebljate. Posrijedi je voće i povrće bez škroba. Riječ je o voću i povrću koje je puno vode, vrlo je hranjivo, sadrži vlakna koja daju osjećaj sitosti i ima vrlo malo kalorija. Iako ne obiluje proteinima, puno je vitamina, antioksidansa i ostalih nutrijenata dobrih za zdravlje, prenosi Independent. Young kaže da će vam nakon svakodnevnog konzumiranja sljedećih 14 namirnica organizam biti zahvalan, a i linijom ćete biti iznimno zadovoljni. Kelj Sadrži vrlo malo kalorija. Jedna porcija (oko 150 g) sirova kelja sadrži samo 33 kalorije, no ima gotovo tri grama proteina i oko 2,5 grama vlakna koja će vas zasititi. Usto sadrži i omega 3 zasićene kiseline, koje se uglavnom nalaze u ribi. Kelj je bogat vitaminima i folnom kiselinom. Celer (stabljika) Gotovo 95 posto stabljike celera čini voda, a istodobno je bogat kalijem, folnom kiselinom, vlaknima i vitaminom K. Porcija sadrži 6 kalorija. Najbolje je stabljiku jesti sirovu, a treba imati na umu i da se nakon pet do sedam dana čuvanja u hladnjaku izgubi puno antioksidansa. Borovnice Otprije su poznate po bogatstvu antioksidansima. Sadrže ih više od bilo koje druge vrste voća. Jedna šalica sadrži samo 85 kalorija. Krastavac Ovo voće (ispravno - voće) čini uglavnom voda. Ima vrlo malo kalorija, a najbolje ga je jesti s korom jer je bogato vlaknima i vitaminom A, odnosno beta-karotenom, dobrim za vid. Rajčice Najpoznatije su po velikoj količini likopena, koji pridonosi sniženju kolesterola i krvnog tlaka, a crveni pigment iz rajčice snažan je antioksidans koji smanjuje rizik od srčanožilnih bolesti. Najbolje ih je konzumirati svježe, no zdrave su i u prerađenom obliku. Pune su vitamina A, C i B2, potom sadrže vlakna, folnu kiselinu i kalij. Grejp Grejp otapa masti i odličan je za gubitak kilograma. Smatra se dijetalnom namirnicom. Pun je vlakana, pa daje dugo osjećaj sitosti te stabilizira razinu šećera u krvi. U jednoj polovici ove voćke samo je 50 kalorija. Vitamin C iz grejpa smanjuje rizik od brojnih zdravstvenih problema. Snižava kolesterol, poboljšava probavu, štiti od raka i srčanih problema. Idealna je hrana za trudnice. Brokula Vrlo hranjivo povrće kad se jede sirovo ili kuhano na pari. Sadrži sulforafan, koji djeluje antikancerogeno te na način da u crijevima povećava koncentraciju nekih korisnih enzima. Uz vitamine A, C, E i K u jednoj porciji brokule lagano kuhane na pari ima 20 posto dnevne količine vlakana potrebnih organizmu. U njoj je samo 31 kalorija. Dinja Dinja je puna beta-karotena, oblika vitamina A koji pomaže zdravlju očiju i dobrom vidu. Jedna šnita ovog voća opskrbljuje organizam kalijem te dnevno potrebnom količinom vitamina A i C. 90 posto dinje čini voda, a porcija ima samo 55 kalorija. Karfiol Vrlo hranjiv, karfiol je pun antioksidansa, odnosno kvercetina, fitokemikalije koja ima antioksidativno djelovanje. Ona pomaže u borbi s kroničnim bolestima. Karfiol je odličan izvor folne kiseline, vlakana, vitamina C i K. Porcija sadrži 25 kalorija. Kupine Poput ostalog bobičastog voća kupine su pune vitamina C i bioflavonoida, koji djeluju kao jaki antioksidansi i sprečavaju stvaranje slobodnih radikala. Povećavaju apsorpciju vitamina C te pomažu očuvanju kolagena, što je dobro za kožu. U jednoj porciji su samo 62 kalorije. Salata Sve vrste salate imaju samo 10 do 20 kalorija po porciji. Iako konzumiranjem salate u organizam nećete unijeti proteine, opskrbit ćete se vitaminima i nutrijentima poput folne kiseline, željeza te vitamina A i C. Naranče Kad se spomene ovo voće svima nam najprije na pamet padne vitamin C, no ovaj citrus ima brojne druge korisne sastojke. Uz vitamin C bogate su vitaminima B1, B9 (folnom kiselinom) i A te kalijem, kalcijem i vlaknima. Spada među najmoćnije borce protiv raka te sadrži čak 58 poznatih antikancerogenih tvari, više nego ijedna druga hrana. Naranča srednje veličine sadrži oko 80 kalorija. Jagode U jednoj porciji jagoda ima više vitamina C nego u jednoj naranči. Dovoljna je porcija od 150 g (koliko obično pojedemo) da bi se zadovoljila dnevna doza vitamina C. Pune su polifenola, vrste antioksidansa. Sadrže kalij i vlakna, bogate su vodom (90 posto) siromašne šećerom (10 posto) i celulozom. To je jedno od najmanje kaloričnih voća - samo 35 kalorija na 100 g. Dinja medna rosa Medna rosa sadrži nešto manje kalorija po porciji od 'obične' dinje - 64 kalorije, a većina ih potječe od 14 grama prirodnog šećera koliko ga sadrži ovo voće. Porcija medne rose zadovoljava polovinu dnevno potrebne količine vitamina C. Sadrži i bakar koji je ključan za zdravu kožu, ima važnu ulogu u iskorištavanju željeza te u stvaranju hemoglobina i kolagena.