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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:

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Farro

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  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

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