Asparagus, raw

Vegetables and Vegetable Products

20

Kcal

Carb

Probiotic fibers, high in antioxidants flavonoids, satiating, diuretic, can reduce gas and improve digestion. It also can improve mood thanks to the folate.

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Beets, raw

Vegetables and Vegetable Products

43

Kcal

Carb

- Increase stamina and resistance. It's great having 2 hours before a competition or training session. - Increase testosterone by lowering estrogen - Liver detox. When your liver is detox, your blood and your whole body is detox. - Blood pressure, relaxes the arteries - Reduce inflammation - Amazing for hydration, managing the fluids in the body and electrolytes. - High in vitamins and antioxidants Cons: Not recommended during pregnancy.

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Cabbage, raw

Vegetables and Vegetable Products

25

Kcal

Carb

Benefits: - Healing gut problems like ulcers and gastritis - Antiestrogen - Loaded with nutrients - Low calories - Anticancer

Es una de las verduras crucíferas, y por este motivo anticancerígeno. Además tiene otros beneficios importantes como la curación del intestino, la barrera intestinal gracias a su glutamina. Perfecto para úlceras, gastritis, reflujo ácido. No crea hinchazón. Se puede cocinar como un jugo o cocido suavemente (menos de 4 minutos). Frecuencia de consumo: puede ser diaria. * El repollo rojo tiene más vitamina A, vitamina C, hierro y antioxidantes. * El repollo verde tiene más vitamina K Ambos tienen polifenoles y flavonoides.

Egg, whole, raw, fresh

Dairy and Egg Products

143

Kcal

Fat

1 - Eggs are the most anabolic food. 48% of the egg turns into body tissue!!! Meat and fish ratio is 32%, egg white is 17%, whey is 16%. We need this protein in our tissue to build muscle or skin in example. 2. High in scarce nutrients, like vitamin D 3. Brain, egg yolk has a major compound for cell membrane 4. Healthy Fats: Good HDL cholesterol, necessary for your brain and hormones like testosterone.

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Ginger root, raw

Vegetables and Vegetable Products

80

Kcal

Carb

1. Improves digestion
2. Supports immune system, antimicrobial and antivirus.
3. Prevents nausea
4. Improves blood circulation, which implies nutrient absorption.
5. Reduces inflammation
6. Reduces muscles soreness: Ginger has gingerol, increase temperature, more oxygen and nutrients in the muscles.
7. Increase testosterone

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Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)

Cereal Grains and Pasta

367

Kcal

Carb

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Rice, white, medium-grain, raw, unenriched

Cereal Grains and Pasta

360

Kcal

Carb

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Seeds, chia seeds, dried

Nut and Seed Products

486

Kcal

Fat

Chia seeds main benefits are related to its high amounts of essential fatty acids, which helps our health in different ways: - Increasing energy - Endurance - Reduce inflammation - Stabilize blood sugar - Detox the colon thanks to the fiber.

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Seeds, pumpkin and squash seed kernels, dried

Nut and Seed Products

559

Kcal

Fat

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Seeds, sesame seeds, whole, dried

Nut and Seed Products

573

Kcal

Fat

High in coper (prevents hair greys), calcium and magnesium. High in protein, specially arginine amino acid. Can help digestion thanks to its fiber, and promotes overall health in our colon. Sesame seeds are a great source of phytosterols, which helps to reduce bad LDL cholesterol.

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Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)

Vegetables and Vegetable Products

86

Kcal

Carb

Benefits: - Boosts the health of gut cells preventing colon cancer - Boosts mineral absorption - Satiety - Helps with constipation

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