Health foods and their benefits:


   Raisins

   Apples

   Almond

   Bananas

  Eggs

   Coconuts

  Carrots

         Tomatoes

Strawberries

Raisins

  reduces the toxic level in the blood thereby reducing conditions like bloating , Flatulence and other health issues such as boils and skin diseases.

Raisins calories-

             Calories – 508

      Proteins – 3.0g

      Fats – 0.5g 

   Carbohydrates – 123.1g

   Fiber – 11.2g

     Calcium – 40.60g

    Iron – 3.76mg

   Magnesium – 43.50mg

   Potassium – 1196.25mg

  Vitamin C – 7.83mg

Apples

Apples may lower your risk for cancer, diabetes, and heart disease.

Apples calories- 

  • Calories: 104
  • Carbs: 28 grams
  • Fiber: 5 grams
  • Vitamin C: 10% of the Daily Value (DV)
  • Copper: 6% of the DV
  • Potassium: 5% of the DV
  • Vitamin K: 4% of the DV

Almond : 


Lower Blood Pressure. Almonds can help lower your systolic blood pressure, which offers even more protection against heart disease

Almond calories-

 ·       165 calories

·       6 grams protein

·       14 grams fat

·       80% monounsaturated

·       15% polyunsaturated

·       5% saturated

·       6 grams carbohydrate

·       3 grams fiber. 

Bananas

 

May improve blood sugar levels.

May support digestive health.

May aid weight loss.

May support heart health.

Full of antioxidants. 

May help you feel fuller. 


Bananas calories-

·       Calories 105 

·       Total Fat 0.4g grams

·       Saturated Fat 0.1g grams

·       Trans Fat 0g grams

·       Polyunsaturated Fat 0.1g grams.

Eggs




       It's a nutritious treat. 

     Eating cholesterol affects different people, well, differently. 

      Eggs raise good cholesterol. 

  Get some choline. 

  Eggs help maintain your eyesight. 

   Some eggs are better for you. 

   Get enough proteins and amino acids.

 

eggs calories-

Serving Size: large (50g grams).

Egg. Amount Per Serving.

 Calories 72. % Daily Value*.

Total Fat 4.8g grams

6% Daily Value.

Coconuts 

Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol They're also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.

Coconuts calories-

·       Calories 283 

·       Total Fat 27g grams

·       Saturated Fat 24g grams

·       Polyunsaturated Fat 0.3g grams

·       Monounsaturated Fat 1.1g grams

Carrots 

They're rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems. Yellow carrots have lutein, which is also good for your eyes.
 


Carrots calories-

·       Calories: 100

·       Carbs: 24 grams

·       Fiber: 6.5 grams

·       Protein: 1.5 grams

·       Fat: 0.5 grams

·       Vitamin C: 25%

Tomatoes

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.



Tomatoes calories-

·       Calories: 18

·       Water: 95%

·       Protein: 0.9 grams

·       Carbs: 3.9 grams

·       Sugar: 2.6 grams

·       Fiber: 1.2 grams

·       Fat: 0.2 grams 

Strawberries 

Strawberries are good for your whole body. They naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols without any sodium, fat, or cholesterol. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

 

Strawberries calories

  • Calories: 49

  • Fat: 0.5g

  • Sodium: 1.5mg

  • Carbohydrates: 11.7g

  • Fiber: 3g

  • Sugars: 7.4g

  • Protein: 1g

  • Vitamin C: 89.4mg

  • Potassium: 233mg

  • Magnesium: 19,8mg


  • List of healthy foods and their calories

Broccoli - 31                calories per 100g
Spinach - 23                 calories per 100g
Carrots - 41                  calories per 100g
Sweet potato - 86        calories per 100g
Quinoa - 120                calories per 100g
Brown rice - 111          calories per 100g
Lentils - 116                 calories per 100g
Chickpeas - 364          calories per 100g
Tuna - 116                    calories per 100g
Salmon - 206              calories per 100g
Chicken breast - 165 calories per 100g
Turkey breast - 111   calories per 100g
Greek yogurt - 73      calories per 100g