1 / 26

Farro

Farro. Farro is a part of the grain family. Health Benefits. High in fiber Improves immunity & heart health Good source of protein :7-8 grams per serving High in B vitamins Good source of antioxidants Provides: iron, magnesium & zinc. Grains. Health Benefits. Nutrients:

coopere
Télécharger la présentation

Farro

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Farro Farro is a part of the grain family Health Benefits • High in fiber • Improves immunity & heart health • Good source of protein :7-8 grams per serving • High in B vitamins • Good source of antioxidants • Provides: iron, magnesium & zinc

  2. Grains Health Benefits • Nutrients: • B vitamins (whole grains and enriched) • Complex carbohydrates (whole grains) • Fiber (whole grains) • Folate (enriched) • Iron (whole grains and enriched) • Magnesium (whole grains) • Vitamin E (whole grains) • Zinc (whole grains) Typical serving size: • Varies per grain • Decrease the risk of diabetes and cardiovascular disease • Reduce the risk of cancer • Support digestive health • May aid in weight loss • Support normal iron levels Health Risk • Heart disease, diabetes, and other diseases • Empty calories • Malabsorption

  3. Olives and Olive Oil Health Benefits Health Risk Blood pressure • Decreases the “bad” cholesterol levels • Safeguards against cancer • Cools inflammation • Helps with weight loss • Nutrients: • Lignans (compounds that may protect against cancer) • Monounsaturated fats • Phytochemicals • Vitamin E • Typical serving size: • 4 small olives; 1 Tbsp. of oil

  4. Onions Health Benefits Nutrients: • Beta-carotene • Chromium • Flavonoids • Potassium • Vitamin C Typical serving size: • ½ cup raw • Protects against lung cancer • Fends off other types of cancer • Prevents heart attacks • May boost “good” cholesterol levels • Stabilizes blood sugar levels • May stop skin infections Health Risk • Bloating and gas

  5. Beans and Other Legumes Health Benefits Health Risk Absorption of vitamins Gout Favism Allergies Drug interaction Gas • Prevents heart disease • Lowers cholesterol • Fights cancer • Helps manage diabetes • Aids in weight loss

  6. Beans and Other Legumes • Nutrients: • Calcium • Copper • Fiber • Folate • Iron • Isoflavones (phytochemical that protects against heart disease) • Magnesium • Manganese • Phosphorous • Phytosterols (anticancer and cholesterol lowering compounds) • Potassium • Protein • Saponins (cholesterol-lowering compounds) • Thiamin • Zinc • Typical serving size: ½ cup

  7. Herbs and Spices Health Benefits Health Risk Allergic reactions Pesticides • Aids in digestion • Eases inflammation • Lowers blood pressure • Fights colds • Protects against cancer • Helps prevent fainting

  8. Herbs and Spices

  9. Corn Nutrients: • Ferulic acid (anticancer compound) • Fiber • Folate • Lutein (antioxidant) • Potassium • Thiamine Typical serving size: • 1 medium ear, ½ cup of kernels Health Benefits • Helps reduce risk of heart disease and cancer • Supports eye health Health Risk • An unbalanced diet rich in corn • may lead to pellagra

  10. Avocados Health benefits Nutrients: • Fiber • Folate • Magnesium • Monounsaturated fat • Potassium • Sterols (cholesterol-lowering compounds) • Vitamin B6 • Vitamin E Typical serving size: • ½ cup, cubed (75 g) • Lowers cholesterol • Reduces risk of heart disease • Lowers cancer risk • Keeps blood sugar steady • Reverses insulin resistance • Maintains hair health Health Risk • Allergic reaction • Weight gain

  11. Cheese Health Benefits Nutrients: • Calcium • Phosphorous • Potassium • Protein • Vitamin B12 Typical serving size: • Varies • May help prevent diabetes • May prevent metabolic syndrome • Supports bone and muscle health • Fights cavities Health Risk • Saturated fat and sodium • Migraines and allergies • Harmful bacteria

  12. Pineapples Nutrients: • Bromelain (anti-inflammatory) • Ferulic acid (plant chemical that protects against cancer) • Fiber • Manganese • Potassium • Vitamin C Typical serving size: • 1 cup diced Health Benefits • Curbs cancer risk • Helps prevent heart attack and stroke • Aids metabolism Health Risk • Allergic reactions • Canker sores

  13. Eggs Nutrients: • Beta-carotene • Choline • Iron • Lutein • Protein • Vitamin B12 • Vitamin D • Vitamin E • Zeaxanthin (antioxidant) • Zinc Typical serving size: • 1 large Health Benefits • Strengthens nails and hair • Prevents macular degeneration • Boost brain health • Reduces risk of heart disease and cancer Health Risk • Allergy trigger • Salmonella risk

  14. Peppers Health Benefits Nutrients: • Antioxidants • Beta-carotene • Bioflavonoids (anticancer compounds) • Folate • Lutein (antioxidant) • Phenolic acid (anticancer compound) • Sterols (cholesterol lowering compound) • Vitamin B6 • Vitamin C • Zeaxanthin (antioxidant) Typical serving size: • ½ cup chopped • Fights cancer • Supports heart health • Strengthens immunity • Aids eyesight Health Risk • Joint and digestive health • Pesticides • May cause canker sores

  15. Peas and Pea Pods Nutrients: • Coumestrol(anticancer compound) • Fiber • Iron • Lutein (antioxidant) • Pectin (soluble fiber) • Protein • Vitamin C Typical serving size: • ½ cup Health Benefits • Reduces risk of stomach cancer • Relieves constipation • Lowers LDL cholesterol • Preserves eyesight Health Risk • Gout

  16. Grapes and Raisins Nutrients: • Anthocyanins (antioxidants) • Ellagic acid (anticancer compound) • Iron • Potassium • Quercetin (antioxidant) • Resveratrol (anticancer compound) • Vitamin C Typical serving size: • ½ cup of grapes or 1 oz of raisins Health Benefits • Wards off heart disease • May reduce the risk of cancer • Prevents cramps and anemia Health Risk • Asthma attacks • Allergic reactions

  17. Vitamins Roles in Health

  18. Fat-Soluble Vitamins

  19. Water-Soluble Vitamins

  20. Water-Soluble Vitamins cont.

  21. Minerals Roles in Health

  22. Macrominerals

  23. Microminerals

  24. Microminerals cont.

  25. Antioxidants

  26. Antioxidants

More Related