GARBA ABDULAZEE

Let's start with the fact that eggs are jam-packed with a range of essential vitamins and minerals. An average serving of 2 eggs contains: * 82 percent of your daily vitamin D requirements. * 50 percent of your daily folate requirements. * 25 percent of your daily Riboflavin requirements. * 40 percent of your daily Selenium requirements. Eggs also contains useful amounts of vitamins A, E, B5, B12, as well as iron, iodine and phosphorus - all vital nutrients in supporting your healthy, balance diet. Eggs are widely considered to be valuable source of quality protein. Proteins are the building blocks of life, essential for the strength and repair of muscle and tissue - with one single egg containing about 6.3 grams of protein. The powerful advantage of the protein in egg links to the fact that egg contains all nine essential amino acids in sufficient amounts - to support effective muscle growth, recovery and maintenance. While some other foods contain proportionately more protein than - the high - quality and bio- availability of protein in egg is truly second to none. Eggs increase high - density lipoprotein (HDL) levels or good cholesterol as it's commonly known and this is one reason why eggs have been found to have little to no effect on heart disease risk. It's Low-Density lipoprotein ( (LDL) or bad cholesterol that can put heart health at risk. Meals high in saturated fats and trans- fats such as deep-fried takeaway foods are the key culprits when it comes y increased risk levels of LDL cholesterol. Eggs yolks are one of a handful of foods that naturally contains vitamin D. And with close to a quarter of all Austrian adults suffering from a mild or moderate vitamin D deficiency, the case for eggs is even more potent. A serving of two eggs provides 82 percent of your recommended daily intake of vitamin D- making them an all- important source of this essential vitamins. Sometimes called the Sunshine vitamin, vitamin D plays an important role in the absorption of calcium and phosphorus+ making it essential for the maintenance of health bones and teeth. Vitamin D also aids in promoting healthy muscle function and immune system maintenance. Relatively low in calories and a rich source of quality protein, eggs are one of the best food options to assist with weight management. The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you will be less inclined to reach for that mid+ afternoon snack. Studies have found that eating eggs can make you full for longer by: * Increase levels of a hormone that helps you feel satisfied after eating. * Keeping energy levels higher. * Boosting metabolic activity. * Delaying the rate at which food leaves the stomach. Eggs are packed full of high - quality protein, making them ideal as part of many different dietary patterns that can assist people in managing their weight. Choline is an important nutrients that is made in the lever, however, as most people don't produce enough Choline to meet daily requirements, it also needs to be consumed through the food you eat. Eggs are rich source y Choline providing more than double the amount of Choline per 100g than any other commonly eaten food. High effective and simple means of meeting your daily nutritional intake. Omega-3s are special types of polyunsaturated fatty acids and are a family of " essential fats" that plays an important role in the way your cell membranes work; from heart and Brian health through to protecting your eyes. And as your body produces a limited amount of Omega-3s on its own, it's beneficial to actively consume them through various food sources. oily fish is one of the best - key source of Omega-3s, however, for people who avoid or can't eat fish, eggs are a particularly useful source of these healthy types of fats. Eggs contain a range of vitamin and minerals including vitamin A , vitamin E and selenium which all act as important antioxidants in supporting eye health, retina function and helping counteract degeneration vision as you age. Eggs are rich in the antioxidants lutein and zeaxanthin, both of which ply a protective role in reducing the risk of certain eye diseases, including cataracts and age- related muscular degeneration. Eggs are an accessible, economical and easily digestible source of excellent quality protein and essential vitamins and minerals - making them an ideal dietary inclusion for old Australians. Eggs also contains a significant amount of leucine, an amino acid that is important for ongoing muscle support, as well as other key nutrients including vitamin D and Omega-3 fatty acids, plus a little know nutrient , Choline, which is important for brain function. A balanced diet can go a long way towards supporting stress reduction and better mental health practices- both reducing the impact of symptoms and optimizing greater performance. And when it comes to the headstrong benefits of eggs - the combination of vitamin B2, B12, Choline, iron and tryptophan are all associated with helping reduce the risk of anxiety, symptoms of depression and naturally aiding sleep.

One of the most popular fruits, apples are chock-full of Nutrition. They are rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health. Apples are a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders. Blueberries are well known for their antioxidant and anti- inflammatory properties. In particular, they are high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue- purple color. This compound helps fight cell- damaging free radicals that can lead to disease. Other berries high in anthocyanins include blackberries, bilberries, elderberry, cherries, and chokeberries. The benefits of Bananas go beyond their potassium content. Along with providing 7 percent of the Daily value for potassium, bananas contains. Vitamin B6: 27 percent of the DV. Vitamin C: 12percent of the DV. Magnesium: 8 percent DV. In addition, they offer wide variety of plant compound called polyphenols and phytosterols, both of which support your overall health. Note that green , unripe bananas are higher in resistant starch than ripe ones, and they're a good source of the dietary fiber pectin. Both of these have been linked to a number of health benefits. including improved blood sugar control and better digestive health. Meanwhile , ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on before a workout.. Oranges are known for their high vitamin C content, providing 91 percent of the DV in a single fruit. They are all high in potassium, folate, thiamine fiber, and plant polyphenols. Though 100 percent orange juice provides a high volume of Nutrients and antioxidants, it usually lacks dietary fiber. Varieties that includes some fiber, so opt for these over juices without pulp. Also know as pitaya or pitahaya, dragon fruit is Rich in many nutrients, including fiber, iron, magnesium, and vitamin C and E. It's also an excellent source of carotenoids, such as lycopene and beta carotene. Know as the "king of fruits" mangoes are an excellent source of potassium, folate, fiber, and vitamin A,C,B6,E, and K. They are also Rich in numerous plants polyphenols that have antioxidant and anti-inflammatory properties. In particular mangoes are high in mangiferin,, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer's parkinson's, and certain forms of cancer. Unlike most other fruits, avocados are high in healthy fats and low in nature sugars. They are mostly made of oleic acid, a monounsaturated fat linked to better heart health. They also contain high amounts of potassium, fiber, vitamin B6, folate, vitamin E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health. Pineapple is one of the most popular tropical fruit. O e cup (165 grams) of pineapple provides 88 percent of the DV for vitamin C and 73 percent of the DV for manganese. Manganese supports metabolism and blood sugar regulation and acts as an antioxidant. Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties. Watermelon is a highly nutritious summer favorite. It's an abundant source of antioxidants, such as Vitamin A and C, beta carotene, and lycopene. It's also a good source of potassium and magnesium. In particular watermelon is one of the source of lycopene, a carotenoid that gives watermelon it's pink- red color. Watermelon has a uniquely high water content. A single wedge provides 13.4 ounces of water. Since it's high in both water potassium, it can help hydrate and replenish electrolytes after a workout or on a hot summer day. GUAVA is a fantastic source of vitamin C. In fact, a single fruit provides 140 percent of the DV for this nutrient. Along with this , guava contains some of the highest amounts lycopene compared with other lycopene -rich foods like tomatoes, watermelon, and grapes fruits. It's also high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin. It may likewise protect against chronic diseases and support a healthy immune system.