- 3 handfuls of spinach
- 2 handfuls of pineapple
- 2 handfuls of strawberries
Spinach...the worlds most nutritious food. Popeye was right! Better than a vitamin and there is more in it than we even know about. Notice it has protein! Look below and tell me what fast food does this?
- Pineapple fruit contains a proteolytic enzyme bromelain that digests food by breaking down protein. Bromelain also has anti-inflammatory, anti-clotting and anti-cancer properties. Studies have shown that consumption of pineapple regularly helps fight against arthritis, indigestion and worm infestation.
- Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of these berries may have potential health benefits against cancer, aging, inflammation and neurological diseases.
- Strawberry has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 3577µmol TE per 100 grams.
- Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.
- Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene.Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
- Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. It thus, helps protect from "age-related macular related macular disease" (ARMD), especially in the elderly.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 23 Kcal | 1% |
| Carbohydrates | 3.63 g | 3% |
| Protein | 2.86 g | 5% |
| Total Fat | 0.39 g | 1.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.2 g | 6% |
| Vitamins | ||
| Folates | 194 µg | 48.5% |
| Niacin | 0.724 mg | 4.5% |
| Pantothenic acid | 0.065 mg | 1% |
| Pyridoxine | 0.195 mg | 15% |
| Riboflavin | 0.189 mg | 14.5% |
| Thiamin | 0.078 mg | 6.5% |
| Vitamin A | 9377 IU | 312% |
| Vitamin C | 28.1 mg | 47% |
| Vitamin E | 2.03 mg | 13.5% |
| Vitamin K | 482.9 µg | 402% |
| Electrolytes | ||
| Sodium | 79 mg | 5% |
| Potassium | 558 mg | 12% |
| Minerals | ||
| Calcium | 99 mg | 10% |
| Copper | 0.130 mg | 14% |
| Iron | 2.71 mg | 34% |
| Magnesium | 79 mg | 20% |
| Manganese | 0.897 mg | 39% |
| Zinc | 0.53 mg | 5% |
| Phyto-nutrients | ||
| Carotene-ß | 5626 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 12198 µg | -- |
