Red beetroots are a root vegetable which contains beta-carotene, calcium, and iron. They are low calorie, nitrate-rich vegetable.
Its nitrate content has made this sweet vegetable into something of interest since its potential usefulness as a health promoting and disease preventing ‘functional food’ (Clifford et al., 2015). Functional foods have been shown to have a potentially positive effect on health beyond basic nutrition and could promote optimal health (Cencic and Chingwaru, 2010). Because the nitrates in beetroot juice are thought to be associated with modest reductions in blood pressure (Nhs.uk, 2018). According to Hoon et al., 2013 by consuming 5mmol (millimoles per litre) of nitrate, two to three hours before training showed moderate improvements in exercise performance excluding elite athletes.
Antioxidants such as flavonoids and carotenoids can protect the body from damage caused by harmful molecules called free radicals (Lobo et al., 2010) These free radicals appear during the breakdown of food we eat or are ingested from external sources such as tobacco smoke, caffeinated drinks, air pollutants and alcohol. Vegetables purple in colour beetroot, contain a higher level of antioxidants(Nhs.uk, 2018).
An 80g portion of raw beetroot provides 28.8 calories, 1.4g protein, 0.1g fat, 6.1g carbohydrate
In addition to 304mg potassium, 16mg calcium in addition to magnesium 8.8mg, iron 0.8mg, zinc, vitamin c or ascorbic acid forms collagen a tissue that helps to hold cells together it is also for healthy bones, teeth, gums and blood vessels and it helps absorb iron, aids wound healing and contributed to brain function, vitamin D helps strengthen bones because it helps the body absorb bone-building calcium and vitamin E, B6 which aids normal brain function and nerve function, B12 also helps make red blood cells and nerve cell function and folate
Chia seeds are a natural lipid antioxidant (Taga, Miller and Pratt, 1984) containing polyunsaturated fatty acids (PUFA) also known as omega-3 which contain anti-inflammation properties and reduces bad cholesterol (LDL) in our blood (Arthritis.org, 2018), therefore, may help our heart stay healthy.
Recommended daily amount of omega 3 for women 1.1g and men 1.6g per day.
A plant-based diet will only provide alpha-linolenic acid or ALA which is an essential fatty acid, meaning that our body cannot make it so you have to get it from your diet such as chia seeds.
15g (1 tablespoon) contain 2.1g of ALA.
If you have a vegetarian or vegan diet then chia seeds are also a good source of minerals such as manganese helps with bone health plus he body needs for normal muscles, nerves, and bones plus it helps keep a steady heart rhythm, immune system, normal blood sugar levels and blood pressure, and it is involved in making energy and protein for the body. Calcium for healthy bones and teeth, for nerves and enzymes to function properly, and for blood clotting. Chia seeds are also a good source of plant protein 15g (1 tablespoon) contain 2.9g and 5g of our daily recommendation 30g of fibre which aids digestion and reduces constipation. In addition, Chia seeds have a very low glycaemic index of 1 which means they keep us fuller for longer due to its ability to help lower the rate at which carbohydrates are converted to energy.Phosphorus helps filter waste and repairs tissue and cells. Copper a mineral the body needs (along with iron) to make red blood cells. Along with keeping the immune system, blood vessels, nerves, and bones healthy. Selenium makes important enzymes that are essential for good health. Iron a mineral the body needs to make red blood cells, proteins, and enzymes and for the control of cell growth.
Dates, a fruit that comes in three colours, yellow, red or most common brown and three varieties Deglet noor, Medjool and Jujube plus you can eat them fresh or dried.
In a 30g serving, they provide 89 calories, 0.1g of fat, 2.4g of our 30g daily recommendation of fibre, 0.7g protein, 20.1g carbohydrate
In addition to 0.01g salt and 197mg of potassium a mineral important for nervous system and cardiovascular health. In addition to various vitamins to support your metabolism such as B6 which aids normal brain and nerve function. Niacin helps the body turn food into energy plus aids healthy skin and nerve function, Pantothenic acid or B5 helps breakdown proteins, carbohydrates, and fats for energy and folate. In addition to manganese, magnesium and copper all minerals (see chia seeds for info). They fibre content make them a great health benefit such as relief from constipation.
Sweet potatoes or yams are a starchy, sweet-tasting, root vegetables which come in two kinds either with a bright orange flesh or a pale cream flesh.
You will find in an 80g portion 69 calories, 16g carbohydrate, 2g fibre and 1g of protein.
They contain fibre to aid digestion and more potassium than white potatoes, however, when it comes to glycemic numbers they are a moderate 46 when boiling around 150g, however, this can rise to 94 if baked for 45 minutes, this is because baking a sweet potato instead of boiling changes the quality of their starches. Sweet potatoes are a rich source of plant carotenoids which are the primary dietary source of provitamin A (Slavin and Lloyd, 2012), a substance found in some foods that the body can use to make a vitamin. An example of a provitamin is beta-carotene which is an antioxidant nutrient which the body uses to make vitamin A. Sweet potatoes also contain iron, calcium, selenium (see above for details) in addition to B vitamins and vitamin C. It has been found that Fruit and vegetables that are high in antioxidants, compounds may help defend the body against damage by ‘free radicals'(Lobo et al., 2010).