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In this superfood list, you will find the best foods, that will help to improve your health. Today, the superfoods are very popular, we hear about them at every step, and those who have tried them can not afford to admit it. Yes, that’s right – superfoods or green foods. But what is it and what is good? Do you know what superfoods are suitable for you and which one is worth trying? Whether you try the superfoods as a separate part of the diet or you mix them into oatmeal, yogurt, cocktail or snacks, these are valuable food supplements that help replace the absence of healthy products on our market (no, tomatoes or peppers from the supermarket really do not fill our vitamins) and after which we will feel better. The Best Superfood List by Elizabeth Wells So if you do not have the opportunity to grow your own fruits and vegetables, which can be said to be full of vitamins and minerals, take a few minutes of a brief introduction of healthy food supplements belonging to a set of superfoods. YOUNG BARLEY The first position in our superfood list has to be Young Barley. The consumption of young shoots of green barley can be traced back to the 5000 years before our date as the first ever grown sweet grass in the world. Due to nutrient content, it is also referred to as the best natural fast food. There are many reasons why our diet should include a juice of young barley juice. It is rich in vitamins A, B1, B2, B3, B6, C, E and K. Together with the basic minerals (zinc, iron, calcium) also contains a large amount of magnesium, phosphorus, and potassium, rich in antioxidants and essential amino acids supplies the body with valuable fiber that keeps cholesterol levels at an acceptable level. Young barley is also a source of natural detoxification, strengthening our immunity and fighting infections. Due to the content of chlorophyll, vitamin B, iron and phycocyanin, the juice of young barley juice promotes the growth of bone marrow and white and red blood cells. More about young barley can be read, for example, in the article Young Barley – Drink not only for gladiators. RED BEETS The benefits of beetroot are notorious. This typically red vegetable helps keep our blood clean by having beneficial effects on our liver and kidneys, our two filter systems. Beetroot contains betaine, which is important in preventing chronic diseases as well as protecting our internal organs. Blood that passes through our liver supplies our whole body with important substances and should, therefore, be our goal of keeping the liver in good shape. More about red beet can be found in our article Red Beet – Red Beet Praise. The popular way to get red beet juice is juicing that we can apply to other vegetables and fruits. So we get a beverage that contains key nutrients for our body. In addition, we can add carrot juice and a little ginger and get a very delicious drink. If you are not a fan of juicing, just cut red beets into a salad or add them to a soup. Beetroot is also available in powder form as dried beet juice. So, if you are looking for a simple and quick way to put red beet into the menu, just add one teaspoon of this powder to your drink, cocktail, mash or pancake. CHIA SEEDS Chia seeds are the latest fashion break in healthy cooking and eating. The old Aztecs and the Mayans praised them for their ability to provide long-term energy, and the chia seed became a Mayan expression for strength. And why are chia seeds so valued? Above all, this is because of the high antioxidant content that in our body is fighting against the effects of free radicals that otherwise can seriously damage healthy cells and cause their excessive aging and serious illnesses such as cancer. Chia seeds contain a very good portion of proteins and essential amino acids, from which our body can draw energy. They are also highly prized as a natural source of iron, zinc, calcium, magnesium, fiber and can absorb large amounts of water, increasing their volume 7-12 times. They create a gentle and easily digestible gel that prevents fast digestion of food by gastric enzymes. This hydrates the body and relaxes the feeling of hunger. CHLORELLA Yes, it sounds more like a disease than a healthy food. But do you know why you could incorporate chlorella into your diet? Chlorella is a rich natural source of vitamins A, B1, B6, B12, C and E and, unlike artificially produced vitamins from a pharmacy, the absorption of these vitamins from natural sources in our body is several times higher (better). Like all dark green vegetables, Chlorella is a source of magnesium that helps maintain the right blood sugar, healthy heart, moderate irritability, and nervousness, and is important for the proper functioning of the muscles and nerves. Chlorella also contains other important minerals such as potassium, iron, and calcium. Chlorella is valued for its ability to detoxify and modify digestion. In today’s world, we consume large quantities of toxins that come from food, air, water, or cosmetics, and so it is necessary to detoxify our body from time to time to keep it healthy and well-functioning for a long time. Chlorella is able to bind toxins and heavy metals and take them away from the body. It also supports the correct microflora in the intestines and cleanses intestinal walls using soluble fiber. This improves food digestibility and absorption of vitamins and minerals through the intestinal wall. It’s such a great food to keep our overall health condition. More in Chlorella’s article – is Chlorella really such a magician? SPIRULINA Spirulina is a blue-green cyanobacterium, which contains an incredible amount of protein, is a great source of antioxidants, vitamin B, essential amino acids, and is also recommended for vegetarians for their iron content. We also find 20 times more calcium in it than in milk. Spirulina is therefore ideal not only for children and pregnant women but also for the elderly. Spirulina also aids in weight loss, when it exudes hunger and improves fat burning during physical activity. Its benefits are also mentioned in diseases such as hay fever or diabetes, and it also helps eliminate stress, fatigue, anxiety, and depression. It strengthens the immune system (improves the absorption of food by intestinal walls by clearing it) and cognitive functions (memory, attention, speech, understanding, thinking, concentration) that have a significant impact on our psyche and the perception of the surrounding world. If you want to know whether chlorella or spirulina is more effective, read the article What is more effective? Chlorella or Spirulina? ACAI BERRY Berry acai is a slim palm growing mainly in the floodplains of the Brazilian Amazon. It grows small fruits first green and matured in a dark purple color that smells and tastes like chocolate with berries. Their shape and size are similar to blueberries, but unfortunately, they are not so easy for us. It is very difficult to get fresh acai berries, because not only are they demanding their collection, but they are very quickly spoiled. Therefore, today is preferred dry form, when it is possible to buy dried fruits of acai berry as a food supplement. The taste of acai can be likened to the taste of blackberries with the bitterness of dark chocolate. Acai berries are a very important antioxidant. They are rich in protein, fiber, vitamin A and C, calcium, potassium, and iron. By protecting the body from the adverse effects of free radicals, they help prevent various civilization diseases (diabetes, heart disease) and aging. Omega-3 and omega-6 essential amino acids also help prevent high blood pressure and cholesterol levels. It is right to be among the super superfoods. MAQUI BERRY Everyone now knows that blueberries, blackberries, black currants, acai or raspberries are good for our health. But few know the superfood which is considered the strongest antioxidant and which is just maqui berry. Indians in the Andes drank the fruit of the tropical palm maqui for thousands of years, and these plants are attributed to the longevity of these indigenous peoples. Maqui fruits are rich in anthocyanins (which are flavonoids), which have very high antioxidant activity, have a strong anti-inflammatory effect and therefore contribute to reducing the risk of degenerative diseases, inflammation and cancer cells in the large intestine. Antioxidants in maqui fruit also help prevent cholesterol oxidation in the blood, an undesirable factor in circulatory system disease, heart attack, stroke, and arteriosclerosis. Maqui is also beneficial for maintaining the right weight, since it lowers blood sugar after eating, helping to prevent new fat cells from forming. GOJI BERRIES These ancient berries can be found on evergreen shrubs growing in subtropical regions of China, Mongolia or the Himalayas. Thanks to its sweet taste and a number of health benefits, the fruits of Chinese pasta are brought to the attention of people around the world. In our conditions, it is possible to buy them in a dried state. Goji berries give us, like many other berries, a healthy dose of beta-carotene that maintains healthy skin. They are also popular with diets because they contain vitamin C and fiber but also have a low-calorie content. They are also a natural source of iron and vitamin A (an antioxidant whose deficiency leads to eye diseases and degeneration of the cells that hunt). GREEN MATCHA TEA Have you already happened to have taken over to the TV after lunch and did not even want to get up and go to make something meaningful with the feeling of zero energy? Then it is high time to look for some form of Green Tea Match. All forms of green tea contain the amino acid called L-Theanine, which is found exclusively in teas, but its content is highest in the match of Green Japanese Tea. Along with the content of theophylline (similar to caffeine), Matcha Green Tea stimulates our body, increases alertness and improves concentration. It is also the oldest Japanese tea, which is also used in Buddhist ceremonies. Leaves are not eliminated after leaching but can be found with water and our body can draw on a large number of nutrients, antioxidants, vitamins, minerals, and fiber. MORINGA This is a brand new superfood that comes from India where it was used not only as a source of energy but also as a medicinal plant. It is now becoming more popular in tropical and subtropical areas, where positive news spread across the globe. Because it has several important properties for our body, moringa is also called a “miraculous tree”. It contains 25 times more iron than spinach, 7x more vitamin C than the orange, more vitamin A than carrot, more vitamin B than we find in peanuts, more calcium than milk and more potassium than we get from bananas. Thanks to the protein it is also an ideal food for people who for any reason reject the consumption of animal food. Those who have tried the morgue are praising her for her help with headaches, skin diseases, tumors, diabetes or even malaria. It contains a total of 46 different antioxidants and 90 nutrients and its contribution to the human body has been proven by scientific research. Moring can be purchased in the form of a powder made from dried leaves. The powder can be added to green juices or smoothies, giving them a spinach-like flavor. FLAXSEED Like chia seeds, flax seed is proof that the best stuff comes in small packages. The old Babylonians and Egyptians used the flaxseed meal in the diet and medicine and even gave it a royal seal and adopted laws enforcing the regular consumption of linseed. The Flaxseed contains more polyphenols than eg blueberries or more Omega-3 fatty acids than salmon. Significantly contributes to reducing the level of harmful cholesterol in the body, helping to protect our blood vessels and maintain a healthy digestive tract. Together with a significant amount of antioxidants and fiber, it has many benefits for our body. The lack of antioxidants in the body also results in inflammatory processes and oxidative stress, resulting in serious illnesses. The flaxseed thus helps to prevent these conditions. CAMU CAMU Perhaps you have just learned about Acai Berry and there are other fruits from the same area as Camu Camu. Like Acai, Camu Camu grows in the areas of the Amazon Rainforest in Peru, Brazil, Colombia, and Venezuela, where both the leaves and the fruits of this plant have been used for healing purposes for centuries. Camu resembles plum, lemon-size, light orange, and berries are a significant source of essential amino acids and vitamin C. Camu helps maintain healthy eyes and gums, has anti-viral effects, successfully fights with hives, stripes, and colds is a fantastic source of potassium that we need for the proper functioning of our heart and kidneys. It is also a source of gallic acid that has anti-viral and antioxidant properties and ellagic acid, which has anti-tumor and antioxidant properties and also has a chemoprotective effect (it reduces the oxidative stress of the cells in the body). MACA Maca is a root that is related to radish and is commonly consumed in powder form. It is rich in vitamin B, C, and E is a natural source of calcium, zinc, iron, magnesium, phosphorus and amino acids. As a source of iron, it helps us to create red blood cells and to fight anemia and heart disease. Maca also maintains healthy bones and teeth, contributing to the faster healing of external wounds and skin problems such as acne or scars. It also has the ability to reduce the sensitivity of the skin to temperature changes and contributes to the formation of muscle mass (when exercised appropriately). Both men and women increase sexual appetite and endurance. The best way to add Maca into the diet is to add the powder to juice or breakfast mash. You will draw on all the benefits of this superfood, the taste of which you almost do not notice. LEMON Even if you do not expect it, just like red beets, lemon has its place on this list. Lemon is one of the healthiest foods on our planet. This citrus fruit is full of vitamin C but also has a high potassium content that helps maintain a healthy heart, brain, and nervous system. Because of its acidity, people are not aware that lemon helps relieve signs of digestive disturbances and heartburn as well as flatulence. If you eat something with a distinct taste that you can not get rid of, lemon water is an ideal drink to refresh your breath. Lemon also balances the pH in the body and helps with detoxification. This is why it is highly recommended to drink lemon juice shortly after awakening, which helps the body not only detoxify but also prevent some types of cancerous growth. The easiest way to consume is to soak the water at room temperature, add lemon juice and sip all morning. For example, you can add Steve. LUCUMA Lucuma is a fruit originating in Peru and is called the gold of the Incas. It looks like a mango but tastes like sweet potatoes. It is valued for high nutrient content and is considered a fertility symbol. It contains a lot of carotenes, an antioxidant that slows down cell aging. Helps maintain healthy eyes and has a high content of iron, fiber, niacin (vitamin B3, whose deficiency is manifested by insomnia and anorexia) and tastes very well. Thanks to the sweet taste, Lucuma can be added as a powder to juices, yogurt, desserts, but also to tea or coffee. And 16 as a Bonus – BAOBAB Baobab is a fruit tree known to African residents who have been using it for centuries to treat fever, malaria and digestive problems due to vitamin C deficiency. However, in many countries around the world, these citrus-flavored fruits have until recently been quite unknown. The last position in our list of superfoods doesn’t mean it is the last from the point of nutrition. Baobab is also one of the superfoods, containing 10x more vitamin C than the oranges, that are knowns as a big source of vitamin C. In addition, vitamin C is a significant antioxidant (it helps fight free radicals) also plays a significant part in collagen production and elastin, which are important proteins that supply our skin and keep it supple, healthy and wrinkled. Vitamin C also helps with fat burning during exercise, stimulates white blood cell production, development of teeth, bone, and cartilage and promotes growth. So, if you decide to add baobab to your diet, you will get a rich source of calcium, copper, iron, magnesium, potassium, and zinc in addition to a great deal of vitamin C. What are my passions? It is still fitness training, all kinds of workouts and the most important is a healthy lifestyle. You can’t just do a workout without the right way of life. You need to stay curious and listen to your body.
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Foto: Shutterstock KATKAD trudnice nisu sigurne koje su namirnice zdrave i za njih i za bebu ili im ponestane ideja za ukusan, a hranjiv i zdrav obrok. Donosimo popis namirnica koje su među najkorisnijima. Popis namirnica koji slijedi služi kako biste mogli proučiti njihovu nutritivnu vrijednost i otkriti koju biste novu namirnicu mogli uvesti u prehranu. Najbolji način da trudnica dozna koja je hrana pravo rješenje za nju, jesu konzultacije s liječnikom. On će u obzir uzeti i godine buduće mame, njeno opće zdravstveno stanje, tijek trudnoće, moguća ograničenja… Govedina Od svih vrsta mesa najveću biološku vrijednost (koja ovisi o sadržaju esencijalnih aminokiselina) imaju proteini govedine − 80% − koji su potrebni za razvoj zdravog ploda. Plodu je za izgradnju stanica, tkiva i hemoglobina potrebna određena količina željeza koju "uzima" od majke. Zbog toga kod nje može doći do anemije (u otprilike 20% slučajeva). Kao prevencija anemije trudnicama se preporučuje konzumiranje namirnica bogatih željezom, osobito posnijih dijelova govedine. Govedina je bogata i cinkom, koji utječe na razvoj bijelih krvnih zrnaca. Teletina Sadržava visokovrijedne proteine koji su važni za rast, obnovu i izgradnju organizma, a obiluje i kalcijem (dva-tri puta više od svinjetine). Bogata je cinkom, kojeg najviše ima u butu. Prisutna je i velika količina željeza, kao i vitamina grupe B (osobito B1, B2 i nikotinske kiseline) − koji su organizmu potrebni za oslobađanje energije iz hrane. Janjetina Lako je probavljiva i izvanredan je izbor za trudnice. Odličan je izvor bjelančevina. Bogat je izvor željeza i cinka te vitamina B12, kojeg nema u biljnoj hrani, a potreban je za izgradnju crvenih krvnih stanica i normalno funkcioniranje živčanog sustava. Piletina Osigurava esencijalne aminokiseline, potrebne za pravilan razvoj ploda. Obogaćuje prehranu trudnica željezom, kalcijem, fosforom, ali i velikom količinom vitamina, osobito grupe B. Zbog nutritivnog sastava i lake probavljivosti, Svjetska zdravstvena organizacija preporučuje piletinu kao namirnicu koju bi trebalo često konzumirati. Puretina Puretina je odličan izvor proteina, a bogata je i kalijem, fosforom, magnezijem, kalcijem, selenom i cinkom. Sadržava i znatnu količinu vitamina kompleksa B te aminokiselinu triptofan, koja pomaže tijelu u proizvodnji serotonina, supstancije koja djeluje umirujuće i pogoduje dobrom raspoloženju. Losos Odličan je izvor kvalitetnih bjelančevina, obiluje omega-3 masnim kiselinama važnim za zdravlje srca i mozga. On je svojevrstan "rezervoar" esencijalnih aminokiselina i masnih kiselina koje su potrebne za dobar imunitet i stvaranje bijelih krvnih stanica. Sadržava znatne količine fosfora, selena i kalija, kao i vitamine kompleksa B. Jaja Jaja su visoko nutritivna i lako probavljiva hrana. Odličan su izvor proteina, vitamina (A, E, D, folata i drugih vitamina grupe B) te minerala (željeza, fosfora, cinka i kalcija). Odličan su izvor željeza, a posebno se preporučuje žumance, koje je bogat izvor esencijalnih masnih kiselina, važnih za rast i razvoj središnjega živčanog sustava. Bolje je izbjegavati konzumiranje sirovih ili nedovoljno termički obrađenih jaja zbog povećanog rizika od salmonele. Mlijeko Izvrstan je izvor proteina i kalcija koji se lako resorbira. Ako ga trudnica ne unosi dovoljno, fetus će taj mineral početi uzimati izravno iz njenih kostiju, učinivši ih sklonima napuknućima i prijelomima. Mlijeko je bogato i magnezijem, koji je potreban za razvoj bebina koštanog, mišićnog, krvnog i živčanog sustava, a sadržava i fosfor, potreban za izgradnju mišića. Osigurava i vitamine A, D, B2 i B12. Jogurt Taj je mliječni napitak odlična alternativa za trudnice s netolerancijom na laktozu u kravljem mlijeku. Vrlo je bogat kalcijem: oko 210 g jogurta smanjene masnoće osigurava 415 mg tog elementa, koji je presudan za izgradnju kostiju, zuba, krvotoka, živčanog i mišićnog sustava. Ako ga buduća mama ne uzima dovoljno, plod će crpiti onaj koji je nataložen u njenim kostima. Zato je konzumiranje jogurta važno za trudnice koje ne piju mlijeko. Jogurt je bogat proteinima i ostalim hranjivim tvarima, osobito fosforom i vitaminima grupe B, kao i korisnim bakterijama koje su blagotvorne za probavni sustav. Sir Bogat je visokokvalitetnim proteinima − 20-40% − ovisno o vrsti sira, a u njima su prisutne sve esencijalne aminokiseline. Bogat je kalcijem koji bi uz proteine trebao biti "kamen temeljac" prehrane u trudnoći, kako bi se osiguralo da i majka i plod budu zdravi. Zbog toga je sir osobito važan za trudnice koje ne podnose laktozu ili ne vole mlijeko jer im osigurava unos tog minerala. Odličan je izvor selena, magnezija i fosfora, kao i vitamina B2. Žitarice Žitarice, posebno one s dodatkom željeza i kalcija, opskrbljuju trudnicu obiljem važnih hranjivih sastojaka. Primjerice, tri četvrtine šalice žitarica sadržavaju 400 mikrograma folne kiseline, što je preporučena dnevna količina. Inače, liječnici savjetuju da žene koje planiraju trudnoću u razdoblju prije začeća uzimaju 800 mikrograma folne kiseline dnevno. Cijelo zrno pšenice Nutricionisti upozoravaju da se prirodni sastojci pšenice optimalno iskorištavaju samo ako se u prehrani upotrebljava cijelo zrno. U tom je slučaju trudnicama osigurana velika količina folne kiseline koja pomaže u prevenciji neuroloških defekata kod bebe. U opni zrna nalaze se sve hranjive tvari potrebne za razvoj, rast i održavanje organizma. Cijelo zrno pšenice sadržava 70,7% ugljikohidrata, 10,2% bjelančevina, oko 2% masti, 1,7% minerala, vitamine grupe B (B1, B2, B3 i folnu kiselinu), E, D, K i provitamin A (koji se od svih žitarica nalazi jedino u pšenici). Od minerala ima najviše fosfora (50%) i kalija (20-30%), zatim željeza, bakra, magnezija, kalcija i cinka. Sadržava i dijetna vlakna. Zobene pahuljice U kombinaciji sa sjemenkama, sušenim voćem te sirovim ili sušenim klicama i mekinjama − čine energetski jak doručak, lako probavljiv i blagotvoran. Zob je poznata po visokom sadržaju lako probavljivih bjelančevina: 100 g pahuljica sadrži čak 15 g proteina. Bogata je i vitaminima grupe B i vitaminom E, kao i mineralima − kalcijem, magnezijem, selenom i kalijem, željezom i cinkom. S obzirom na visok sadržaj dijetnih vlakana, blagotvorno djeluje na crijeva i pospješuje probavu. Zobene pahuljice djeluju blago laksativno (odlične su protiv zatvora) i štite debelo crijevo (osobito od nastanka hemoroida). Samo pola šalice zobenih pahuljica (bez dodanih okusa, aroma i začina) opskrbljuje trudnice velikom količinom dnevno potrebnih nutrijenata. Tjestenina Šalica kuhanih makarona od punog zrna pšenice osigurava proteine i vlakna. Obogaćena tjestenina, kao i ona od cjelovitog pšeničnog zrna − podjednako su vrijedan izvor folne kiseline. Tjestenina od integralnog brašna zdrav je obrok, osobito u kombinaciji s povrćem, najbolje uz dodatak maslinova ulja. Grah Ta visokokalorična namirnica bogata vlaknima ima 52% ugljikohidrata, 26% proteina (sve esencijalne aminokiseline) i 2,1% masti. Obiluje lecitinom (organskim spojem koji sadrži holin, supstanciju važnu za razvoj mozga i živaca), kalijem, kalcijem i fosforom, a odličan je izvor folne kiseline. Smeđa (integralna) riža Trudnice bi trebale unositi 350-400 mg magnezija dnevno, a smeđa se riža pokazala kao njegov odličan izvor (kao i druge žitarice cijelog zrna). Obiluje željezom i folnom kiselinom. Karakterizira je niska razina ugljikohidrata, masti ima samo u tragovima (ne sadrži kolesterol), a veći je postotak vlakana. Smeđa riža ima pet puta više vitamina E i nikotinske kiseline od bijele riže, četiri puta više vitamina B1 i vlakana, tri i pol puta više magnezija, kao i 1,6 puta više folne kiseline. U klici se nalazi vitamin E, dok je opna bogata gotovo svim vitaminima grupe B. Važan je podatak da riža ne sadržava gluten (kompleks proteina koji kod nekih osoba izaziva imunosnu reakciju organizma). Leća Kuhana leća nudi 180 mikrograma folne kiseline po šalici, što je čini njenim najboljim izvorom. Uspješna je zamjena za meso (uz suhi grašak i slanutak). To je jako važno za trudnice koje ne jedu meso. Slanutak TEKST SE NASTAVLJA ISPOD OGLASA Ta je mahunarka bogata energijom i upotrebljava se u pripremi variva ili kao dodatak povrću. Izvanredan je izvor mangana, fosfora, željeza, magnezija, a dobar izvor kalcija, cinka i selena. Soja Soja je jedina biljna namirnica koja sadržava svih osam esencijalnih aminokiselina, nužnih za normalan rast i razvoj organizma. Pola šalice kuhane žute soje ima oko 14,3 g proteina, a zelene oko 11,1. Obje su vrste i odličan izvor vlakana, a 100 g suhog zrna soje sadržava dvostruko više proteina nego ista količina bilo kojeg mesa, pa je idealna zamjena za meso, posebno kada je riječ o trudnim vegetarijankama. Obiluje mineralima (željezom, kalcijem, fosforom, natrijem, kalijem, cinkom, sumporom…) i vitaminima kompleksa B − čak 93% preporučenog dnevnog unosa folne kiseline. Sojino mlijeko Odlično je za trudnice koje ne podnose laktozu. Dobra je alternativa za proteine potrebne za zdrav razvoj ploda (kojih ima dva puta više od kravljeg mlijeka), kao i za kalcij (koji dodaju proizvođači). Sadržava nezasićene masne kiseline, vitamine i minerale, osobito željezo (deset puta više nego kravlje mlijeko). Ima dvostruko manje masnoće od kravljeg mlijeka i upola manje kalorija. Tofu Uspješna je zamjena za meso, mlijeko, mliječne proizvode i jaja. Vrlo je bogat proteinima: 85 g tofua, ovisno o vrsti, ima između 4 i 6 g proteina koji sadržavaju sve esencijalne aminokiseline. Bogat je kalcijem, magnezijem, željezom i fosforom, kao i vitaminima A i B. Treba ga čuvati na hladnom (od 8 do 13 stupnjeva), zaštićenog od namirnica jakog mirisa. Mrkva Puna je beta-karotena koji se pretvara u vitamin A tijekom probavljanja. Pola šalice mrkve pruža tijelu čak 200% preporučenoga dnevnog unosa vitamina A, koji potiče rast stanica i razvoj mozga kod fetusa i novorođenčadi. Osigurava 2 g dijetnih vlakana i 7% dnevne potrebe za vitaminom C, a sadržava i vitamine grupe B, vitamin D i E. Rajčica Nutricionisti je preporučuju jer je bogata antioksidansima: likopenom (više u kuhanoj rajčici nego u svježoj), beta-karotenom, vitaminom C (ima ga koliko i u limunu ili naranči) i vitaminom E. Plod rajčice sadržava dosta kalija, ali malo natrija, što mu omogućava da se "bori" s visokim arterijskim tlakom i zadržavanjem vode u organizmu, što je pak važno za zdravlje buduće majke. Iako male kalorične vrijednosti, rajčica je biološki veoma vrijedna. U njoj ima kalija, vitamina C, magnezija i kalcija. Sadržava još i natrij, željezo, bakar i mangan. Brokula Ima gotovo dvostruko više vitamina C nego naranča, a trudnicama se preporučuje zbog velike količine vitamina grupe B, posebice folne kiseline. Jedan je od najboljih prirodnih izvora vitamina A. Bogata je kalcijem, kalijem, cinkom i magnezijem, a ima i velike količine željeza. Prije pripreme brokula se mora dobro oprati kako bi se isprali pesticidi i izbjegla toksoplazmoza koja je opasna za plod. Kuhanje treba ograničiti na maksimalno deset minuta da bi se očuvali važni sastojci. Blitva Osim što pomaže tijelu da apsorbira željezo i druge minerale, blitva i ostalo zeleno lisnato povrće, odličan su izvor mnogih nutrijenata nužnih za zdravu trudnoću. Dnevni obrok tog povrća pomaže da se osigura normalno formiranje organa ploda i njihovo funkcioniranje. Blitva je i dobar izvor vitamina E i folata, nutrijenata koji čuvaju mozak. Kelj To tamnozeleno lisnato povrće, siromašno kalorijama, obiluje hranjivim tvarima koji su nužni trudnicama. Kelj je izvrstan izvor magnezija. Izvanredan je izvor vitamina C, K, kao i vitamina kompleksa B i karotenoida. Špinat Vrlo je hranjiva namirnica, s velikom količinom lako probavljivih bjelančevina. Kao i drugo lisnato zeleno povrće pomaže u apsorpciji željeza, i to do tri puta više od uobičajenog iznosa. Naime, špinat obiluje vitaminom C, koji pomaže resorpciju željeza, kao i beta-karotenom (provitaminom A). Vitamin K, važan za zdravlje kostiju, u šalici svježeg špinata nalazi se u gotovo dvostruko većoj količini od dnevno preporučenog unosa, a ako je skuhan − šest puta većoj! Od minerala najviše ima kalija, dok su u manjim količinama zastupljeni fosfor, mangan, bakar, cink i jod. Bundeva Sadržava vrijedne masnoće, bjelančevine i ugljikohidrate (sjemenke imaju 20 puta veću kalorijsku vrijednost od ploda). U bundevi je obilje vitamina A, C, D, E i vitamina kompleksa B (B1, B2, B6), osobito folne kiseline, kao i minerala (kalcij, selen i fosfor). Odličan je izvor kalija, minerala koji pomaže izbacivanje tekućine iz organizma. Zbog sastava i lake probavljivosti, smatra se odličnom hranom za trudnice, čak i za one koje imaju problema s visokom razinom šećera u krvi. Sjemenke suncokreta Pola šalice suho ispečenih sjemenki suncokreta opskrbljuje trudnice sa 152 mikrograma folne kiseline. Odličan su izvor vitamina E i B1, ali i kalcija, željeza, mangana, magnezija, bakra, selena i vitamina B5. S obzirom na visok postotak ukupnih masnoća, treba ih jesti umjereno. Jabuke Zaista su čudesno voće kada je riječ o zdravstvenim dobrobitima koje pružaju. Jabuka srednje veličine, sirova i neoljuštena, osigurava 10 mg kalcija, 8 mg vitamina C (bez ljuštenja), potom 0,25 mg željeza, 4 mikrograma folata i čak 4 g prehrambenih vlakana. Jedna velika jabuka zadovoljava 17% dnevnih potreba za vitaminom C i 7% za kalijem. Kruške Kruška srednje veličine osigurava 24% dijetalnih vlakana, koja djeluju blagotvorno na probavni sustav i snižavaju kolesterol u krvi, te 10% preporučenog dnevnog unosa vitamina C. Bogat je izvor kalija. Banane Bogate su folnom kiselinom, vitaminom B6 (koji djeluje umirujuće na živčani sustav) i vitaminom C. Sadržavaju kalij koji snizuje krvni tlak i dijetna vlakna koja pomažu kod loše probave, poremećaja rada crijeva i hemoroida. Naranče Iznimno su važan izvor vitamina C. 250 g naranče osigurava 200% dnevnih potreba za vitaminom C. Osim toga, 170 g obogaćenog soka od naranče osigurava od 200 do 260 mg kalcija. Grejpfrut Bogat je vitaminima A i C, kao i magnezijem, kalijem i kalcijem. Sok od grejpfruta odličan je izvor folne kiseline. Ima malo kalorija, ali obilje vitamina B1 i B2, kao i velike količine flavonoida, koji "paze" na razinu kolesterola u krvi, a blagotvorno utječu i na želudac i crijeva. Dobar je izvor vlakana i utječe na reguliranje razine inzulina u krvi. Ananas To niskokalorično voće ima više od 15 vrsta minerala (magnezij, kalij, natrij, kalcij i željezo, a osobito je bogato manganom). Bogat je vitaminom C, kao i vitaminima grupe B, posebno folnom kiselinom − koje u čaši soka od ananasa ima 23 mikrograma. Sadržava enzim bromelin koji služi za probavu bjelančevina. Učinkovito čisti organizam, a dobro uklanja i višak vode iz tijela te štiti od visokog krvnog tlaka. Nar Smatraju ga superhranom zbog njegovih antioksidacijskih svojstava. Čaša nara sadržava 16% preporučene dnevne količine vitamina C i 10% potrebnog kalija, kao i 10 g vlakana. Bobice su odličan izvor vitamina B1, B2, B5 i B6, kao i biološki vrijednih vlakana. Sadržavaju i kalcij, željezo, kalij, fosfor i malo natrija. Bademi Odličan su izvor kalcija. Oko 30 g badema sadržava jednaku količinu kalcija kao četvrtina šalice mlijeka. S obzirom na to da su bjelančevine u bademima biološki vrijedne, s dobrim rasporedom aminokiselina, trebale bi ih često konzumirati vegetarijanke. Badem sadržava i bakar, mangan, magnezij, fosfor, cink, željezo i kalcij. Izvrstan je izvor vitamina E i vitamina kompleksa B, posebno folne kiseline. Sadržava i vlakna. Suhe marelice Sto grama suhog voća u prosjeku ima 600 – 800 mg kalija, a u suhim ga marelicama ima čak 1370 mg. Samo pet suhih marelica pokriva 20% dnevnih potreba za kalijem i dio potreba organizma za željezom. Pouzdan su izvor magnezija za trudnice, a sadržavaju i vitamine C, E i beta-karoten. Izvor: Roditelji.hr