1. Sweet potato (சக்கரைவள்ளி கிழங்கு)
This food is low in Sodium, and very low in Saturated Fat and Cholesterol.
It is also a good source of Dietary Fiber, Vitamin B6 and Potassium,
and a very good source of Vitamin A, Vitamin C and Manganese
2. Moringa leaves (முருங்கை கீரை)
Moringa has incredibly nutritious qualities—it has 3.5 times the calcium of milk and 4 times the vitamin C of oranges," says David Wolfe, author of Superfoods. A recent analysis of the leaves found that moringa contains more vitamin A than carrots, more iron than spinach, and more potassium than bananas. It also packs as much protein as milk or eggs.
3. Green pepper (capsicum)
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Thiamin, Niacin, Folate, Magnesium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium and Manganese.
4. Walnuts
A one Ounce of Serving of Walnuts Provides 18g of Total fat - 2.5g of Monounsaturated fat, 13g of Polyunsaturated fat, Including 2.5 Grams of Alpha Linolenic Acid - the Plant Based Omega-3 ALA. it Also Provides 4g of Protein, 2g of Fiber and 3.721 Mmol of Antioxidants.
5. Cantaloupe
This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Dietary Fiber, Niacin, Vitamin B6 and Folate, and a very good source of Vitamin A, Vitamin C and Potassium.
6. Raisins
Nutrients per one-quarter cup of regular raisins:
- 108 calories
- 28.7 grams carbohydrate
- 1.3 grams fiber
- 18 milligrams calcium
- 0.68 milligram iron
- 12 milligrams magnesium
- 272 milligrams potassium
- 0.08 milligram zinc
- 0.108 milligram manganese
- 0.6 microgram selenium
- 0.278 milligram niacin
- 0.038 milligram thiamine
7. Yogurt
This food is low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin B12, Pantothenic Acid, Potassium and Zinc, and a very good source of Riboflavin, Calcium and Phosphorus. Very good probiotic.
8. Spring onion (Scallions) (வெங்காய தாள்)
This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Riboflavin, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Potassium and Manganese.
9. Pumpkin
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.
10. Beans (Limabeans,Garbanzos,Red kidney beans)
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate and Manganese.
11. Indian Mackerel (கானங்கெலுதி) , Sardines (மத்தி) , Whiting fish (கிழங்கா மீன்), Anchovies (நெத்திலி), Halibut (போத்தா)
12. Tea is better than Coffee.
Preferrably black tea. It contains lot of anti-oxidants.
