Today, we have here in our table some vegetables, fruits and legumes.

These articles are familiar

to us because these are the common food articles we use in cooking and we see in the market.
Let us see what nutrients these healthy foods have to offer.
First, we have the

1. Beans and Legumes

(Feature: Any type of Beans and Chickpeas)

Beans and Legumes have high protein content! So if you are considering a meatless diet, worry
no more for protein source! Incorporate beans in your diet and you solve your protein problem!

Both beans and chickpeas contain about 15 grams of protein per cooked cup.

They can decrease cholesterol, help control blood sugar levels, lower blood pressure and
even reduce belly fat!

Add beans to your diet by making a tasty bowl of homemade bean soup!

2. Greens
(Feature: Brocolli/ Bok Choy/ or any green leafy vegetable)

Greens Fight Disease!

They offer a powerful dose of fiber, vitamins and minerals including antioxidants and
phytochemicals, which have been shown to lower cholesterol, prevent heart disease and
may help reduce the risk of cancer and diabetes. It helps us have strong bones, 20/20
vision and helps in weight loss!

Add greens to your diet by making a salad, add them to your soup or steam them!
3. Tofu

Tofu or tokwa is a popular food derived from soya.

If you are looking for a meat replacement, tofu is here for you!

Tofu is a good source of protein and contains all nine essential amino acids +vitamins and
minerals! It also helps lower levels of bad cholesterol. Tofu contains phytoestrogens
called isoflavones. Furthermore, it has very low levels of sodium and almost
no cholesterol

4. Fruits

(FEATURE: Marang, Rambutan, Banana)

Fruits provide nutrients important for health and maintenance of our body.

Of course we know that fruits have many health benefits but here are some
fruits that we eat commonly see. What could be the benefits that we can obtain
from them?

a. Here’s our favorite Marang.

Marang has the ability to lower blood pressure and cholesterol levels, thereby also
lessening the chances of incurring heart disease and stroke.

Marang is good for the digestive system as it prevents constipation!

b. How about this Rambutan!

Though the fruit is small, it contains a considerable amount of vitamin C which helps us
fight diseases and flush toxins out of the body!

c. Last but not the least is Banana!

Banana is loaded with fiber. Eating bananas could help you in weight loss since it will keep
you feeling full for a longer time. A

Constipated? High fiber in bananas can help normalize bowel motility.

Bananas are a natural antacid, providing relief from acid reflux, heartburn, and GERD.
 Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and
magnesium to speed recovery from the effects of withdrawal.

5. Root Vegetables

Root crops are good sources of dietary fiber and fermentable in the colon. They are also
complex carbohydrates- great source of energy!

Sweet Potatoes/ Kamote:

They are called “Sweet” potatoes because they help our body maintain correct blood
sugar levels and they are also high in FIBER!

Carrots- they’re not just rabbit food!

Looking to keep your eyes healthy and prevent glaucoma and cataracts? Eat carrots!

In addition to helping your eyes, these popular veggies can also help prevent colon
cancer and cardiovascular disease.

Root vegetables are truly natural, unadulterated sources of complex carbohydrates, antioxidants