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Bananas
are a super
fruit and instant energy
provider, though
quite often banana
is mistaken as an
unhealthy food source
due to its large sugar
content. Nevertheless,
Jafri reiterates that a
medium sized fruit
taken as a snack
provides good amount
of energy, protein,
vitamin C, calcium, iron,
vitamin B6, potassium,
manganese and fiber.
Sunflower
seeds
are the best possible
snack providing
variety of nutrients.
Sunfower seeds
are known for their
anti-infammatory
and cardio vascular
benefits.
Yoghurt
is an
excellent stabilizer
of the immune
system and
digestive tract.
Rich in potassium,
calcium, protein,
and vitamin B,
it is excellent for
people with lactose
intolerance. 90
grams of low fat
yoghurt is a must
in one’s diet in all
age groups, she
explains.
Green Leafy
Vegetables
(GLVs)
are superfoods with
the nutrient density of
vitamin B complex and
important minerals.
These are excellent
sources for the
detoxification of the GI
system. According to
Jafri, the recommended
serving per day is
150 grams and raw
or lightly cooked is
sufficient to provide
many key nutrients.
Dates,
points out Jafri,
are not only delicious,
but are one of the most
powerful fruits comprised
of a list of essential
nutrients. Dates revitalize
the body instantly and
provide good amounts of
iron, fibers, vitamin A,
pyridoxine, potassium,
calcium, copper and
magnesium. “Dates also
possess anti-infammatory
properties as well as reduce
bad cholesterol from the
body,” she says.
Oily Fish
or fatty fish
contains about 15 percent
of healthy fats. Rich in
vitamin D and healthy
unsaturated fats, these
types of fish provide quality
protein in the diet. There
is a wide variety to choose
from; salmon, sardines and
herring in particular can
be opted due to their low
mercury content. A serving
size of 70 to 90 grams of
grilled or steamed fish is the
best source of these good
nutrients.
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Mar/Apr 2015