Sardines
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| Sardines |
Sardines are rich in nutrients. They are commonly sold canned, but fresh sardines are often grilled, pickled or smoked.
Sardines are rich in omega-3 fatty acids, which reduce the occurrence of cardiovascular disease. Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer’s disease.These fatty acids may also help lower blood sugar levels a small amount. They are also a good source of vitamin D, calcium, B12, and protein.
Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by humans.
| Source | Calories | Protein | Carbs | Fat |
| Fish | 110-114 | 20-25g | 0g | 1-5g |
| Chicken Breast | 160 | 28g | 0g | 7g |
| Lamb | 250 | 30g | 0g | 14g |
| Steak (beef top round) | 210 | 36g | 0g | 7g |
| Steak (beef T bone) | 450 | 25g | 0g | 35g |
Liver
The liver of mammals, fowl, and fish are commonly eaten as food by humans. Domestic pig, ox, lamb, calf, chicken, and goose livers are widely available from butchers and supermarkets.
Liver can be baked, boiled, broiled, fried, stir-fried, or eaten raw (liver sashimi). In many preparations, pieces of liver are combined with pieces of meat or kidneys, like in mixed grill or meurav Yerushalmi. Liver is often made into spreads. Well-known examples include liver pâté, foie gras, chopped liver, and leverpostej. Liver sausages such as Braunschweiger and liverwurst are also a valued meal. Liver sausages may also be used as spreads.
Animal livers are rich in iron and vitamin A, and cod liver oil is commonly used as a dietary supplement. Traditionally, some fish livers were valued as food, especially the stingray liver. It was used to prepare delicacies, such as poached skate liver on toast in England, as well as the beignets de foie de raie and foie de raie en croute in French cuisine.
Eggs
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| Eggs |
Chicken eggs are widely used in many types of dishes, both sweet and savory, including many baked goods. Eggs can be scrambled, fried, hard-boiled, soft-boiled, pickled, and poached. The albumen, or egg white, contains protein but little or no fat, and can be used in cooking separately from the yolk. Egg whites may be aerated or whipped to a light, fluffy consistency and are often used in desserts such as meringues and mousse. Ground egg shells are sometimes used as a food additive to deliver calcium. Some people prefer to just have a female, and raise it for the eggs.
Pumpkin seeds
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| Pumpkin Seeds |
The seeds are also good sources of protein, and the essential minerals iron (25 grams (about a US quarter-cup) can provide over 20 percent of the recommended daily iron intake) as well as zinc, manganese, magnesium, phosphorus, copper, and potassium.
According to the USDA, one gram of roasted pepita contain 5.69 mg L-tryptophan and one gram of pepita protein contains 17.2 mg of L-tryptophan. One cup of milk contains 183 mg. This high tryptophan content makes pepita of interest to researchers studying the treatment of anxiety disorders.Some eat the seeds as preventative measure against onset of anxiety attacks, clinical depression and other mood disorders.
Walnuts
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| Walnuts |
Pound for pound, walnuts are incredibly hair-friendly. Not only do walnuts have more omega-6 fatty acids than any other food, but they’re also full of zinc, iron, B vitamins (B1, B6 and B9), and plenty of protein. Of note, however, walnuts also contain a small trace of selenium, a mineral known to cause hair loss in people who are selenium-deficient or have way too much in their system.
Kidney beans
The kidney bean otherwise called the chili bean, with its dark red skin is named for its visual resemblance to a kidney. The kidney bean is also known as the red bean, although this usage can cause confusion with other red beans. Red kidney beans (rājmā in Hindi and Punjabi) are an integral part of the cuisine in northern region of India. Red kidney beans are used in New Orleans and much of southern Louisiana for the classic Monday Creole dish of red beans and rice. The smaller, darker red beans are also used, particularly in Louisiana families with a recent Caribbean heritage. They are a common ingredient in chili con carne. Small kidney beans used in La Rioja, Spain, are called caparrones.
Raw kidney beans, and some other beans, contain the toxin phytohaemagglutinin, which is destroyed by boiling for at least ten minutes. Dry beans must be boiled prior to slow cooking to avoid poisoning. Even a few beans can be toxic, and beans can be as much as five times more toxic if cooked at 175°F (80°C) than if eaten raw, so adequate preboiling is vital. Cases of poisoning by slow-cooked beans have been published in the UK; poisoning has occurred in the USA, but has not been formally reported.
| Nutritional value per 100 g (3.5 oz) (Kidney beans, raw) | |
|---|---|
| Energy | 1,393 kJ (333 kcal) |
| Carbohydrates | 60 g |
| - Sugars | 2 g |
| - Dietary fiber | 15 g |
| Fat | 1 g |
| Protein | 24 g |
| Water | 12 g |
| Pantothenic acid (B5) | 0.8 mg (16%) |
| Folate (Vit. B9) | 394 μg (99%) |
| Calcium | 143 mg (14%) |
| Iron | 8 mg (64%) |
| Magnesium | 140 mg (38%) |
| Zinc | 3 mg (30%) |
| Percentages are relative to US recommendationsfor adults. Source: USDA Nutrient database | |
Steel-cut oats
Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces.
Steel-cut oats are also known as coarse-cut oats, pinhead oats, or Irish oats. This form of oats takes longer to prepare than instant or rolled oats due to its minimal processing, typically 15–30 minutes to simmer (much less if pre-soaked). The flavor of the cooked oats is described as being nuttier than other types of oats, and they are also chewier.
Steel-cut oats may have a lower glycemic index than instant oatmeal (42 vs. 66, respectively), causing a lower spike in insulin levels when consumed.
Shrimp
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| Shrimp |
As with other seafood, shrimp is high in calcium, iodine and protein but low in food energy. A shrimp-based meal is also a significant source of cholesterol, from 122 mg to 251 mg per 100 g of shrimp, depending on the method of preparation.
Green peas
Peas are high in fiber, protein, vitamins, minerals, and lutein. Dry weight is about one-quarter protein and one-quarter sugar. Pea seed peptide fractions have less ability to scavenge free radicals than glutathione, but greater ability to chelate metals and inhibit linoleic acid oxidation.
| Nutritional value per 100 g (3.5 oz) (Raw Green Pea) | |
|---|---|
| Energy | 339 kJ (81 kcal) |
| Carbohydrates | 14.5 g |
| - Sugars | 5.7 g |
| - Dietary fibre | 5.1 g |
| Fat | 0.4 g |
| Protein | 5.4 g |
| Vitamin A equiv. | 38 μg (4%) |
| - beta-carotene | 449 μg (4%) |
| - lutein and zeaxanthin | 2593 μg |
| Thiamine (Vit. B1) | 0.3 mg (23%) |
| Riboflavin (Vit. B2) | 0.1 mg (7%) |
| Niacin (Vit. B3) | 2.1 mg (14%) |
| Pantothenic acid (B5) | 0.1 mg (2%) |
| Vitamin B6 | 0.2 mg (15%) |
| Folate (Vit. B9) | 65 μg (16%) |
| Vitamin C | 40.0 mg (67%) |
| Calcium | 25.0 mg (3%) |
| Iron | 1.5 mg (12%) |
| Magnesium | 33.0 mg (9%) |
| Phosphorus | 108 mg (15%) |
| Potassium | 244 mg (5%) |
| Zinc | 1.2 mg (12%) |
| Percentages are relative to US recommendationsfor adults. Source: USDA Nutrient database | |
Prunes
Prune juice is made by softening prunes through steaming and then putting them through a pulper to create a watery puree. Prunes and their "juice" contain the natural laxative dihydrophenylisatin (related to isatin).Faster results are obtained by heating the prune juice. Prunes also contain dietary fiber (about 6%, or 0.06 g per gram of prune). Prunes and prune juice are thus common home remedies for constipation. Prunes also have a high antioxidant content. In China, the popular summer drink suanmeitang, made with sour prunes, is sometimes thought to have positive effects on acidity in the body.
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| Prunes |
