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Vitamins containing foods

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Here are some foods that are rich in vitamins Vitamin A: * Sweet potatoes * Carrots * Dark leafy greens (spinach, kale, collard greens) * Liver * Eggs * Fatty fish (salmon, mackerel, sardines) Vitamin C: * Citrus fruits (oranges, lemons, grapefruits) * Berries (strawberries, blueberries, raspberries) * Bell peppers * Broccoli * Brussels sprouts Vitamin D: * Fatty fish (salmon, mackerel, sardines) * Fortified dairy products (milk, cheese, yogurt) * Mushrooms * Egg yolks Vitamin E: * Nuts and seeds (almonds, sunflower seeds, pumpkin seeds) * Vegetable oils (olive oil, sunflower oil, canola oil) * Leafy greens (spinach, kale, collard greens) * Sweet potatoes Vitamin K: * Leafy greens (spinach, kale, collard greens) * Fermented foods (sauerkraut, kimchi, miso) * Fatty fish (salmon, mackerel, sardines) * Egg yolks Vitamin B1 (Thiamin): * Whole grains (brown rice, quinoa, whole wheat bread) * Nuts and seeds (sunflower seeds, pumpkin seeds, flaxseeds) * Legumes (lentils, chickpeas, black bean...
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9 foods rich in protein

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  9 foods rich in protein   Here are some high protein foods: 1. Eggs (6-7 grams of protein per egg) 2. Lean meats: * Chicken breast (3-4 ounces cooked, 26-30 grams protein) * Turkey breast (3-4 ounces cooked, 24-28 grams protein) * Lean beef (3-4 ounces cooked, 22-26 grams protein) 3. Fish and seafood: * Salmon (3-4 ounces cooked, 20-24 grams protein) * Tuna (3-4 ounces cooked, 20-24 grams protein) * Shrimp (3-4 ounces cooked, 16-20 grams protein) 4. Legumes: * Lentils (1 cup cooked, 18 grams protein) * Chickpeas (1 cup cooked, 15 grams protein) * Black beans (1 cup cooked, 15 grams protein) 5. Nuts and seeds: * Almonds (1 cup, 6 grams protein) * Chia seeds (1 cup, 5 grams protein) * Hemp seeds (1 cup, 10 grams protein) 6. Dairy: * Greek yogurt (6-8 ounces, 15-20 grams protein) * Cottage cheese (1 cup, 28 grams protein) 7. Soy products: * Tofu (3-4 ounces, 8-10 grams protein) * Tempeh (3-4 ounces, 15-18 grams protein) 8. Protein powder (varies ...
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10 Benefits of Black eyed peas

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 10 Benefits of Black eyed peas ( Lobia) Lobia, also known as black-eyed peas, are a nutritious legume that offers several health benefits due to their high content of protein, fiber, and essential vitamins and minerals. Here are some of the benefits of consuming lobia: 1. High in Protein: Lobia is an excellent source of protein, making it a great option for vegetarians and vegans. 2. Rich in Fiber: The high fiber content in lobia can help with digestion, prevent constipation, and support healthy blood sugar levels. 3. Good Source of Vitamins and Minerals: Lobia is rich in vitamins A, C, and K, as well as minerals like potassium, magnesium, and iron. 4. May Help Lower Cholesterol: The soluble fiber in lobia can help bind to bile acids and lower cholesterol levels. 5. Supports Healthy Blood Sugar Levels: The fiber and protein in lobia can help regulate blood sugar levels and improve insulin sensitivity. 6. Promotes Healthy Gut Bacteria: Lobia contains prebiotic fiber that feeds the ...
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