Iron, 0.7 g
Phosphorus, 104 mg
Potassium, 84.2 g
Protein, 6.8 g
Riboflavin, 0.3 mg
Selenium, 13.7 mg
Vitamin A, 321 IU
Vitamin B12, 0.5 mcg
Vitamin D, 20.7 IU
Glycemic load: 5
Inflammatory index: Moderately inflammatory
Eggs, Whole Fried
Be sure to use olive oil or coconut oil for frying. While fried eggs, like other types of cooked eggs, are a good source of protein, riboflavin, and selenium, they’re also high in saturated fat, and very high in cholesterol.
Nutrients in 1 (46 g) fried egg:
Calories, 90
Calcium, 27.1 mg
Fat, 7 g
Iron, 0.9 mg
Phosphorus, 95.7 mg
Potassium, 67.6 mg
Protein, 6.3 g
Riboflavin, 0.2 mg
Selenium, 15.7 mcg
Vitamin A, 335 IU
Vitamin B12, 0.6 mcg
Vitamin D, 17.0 IU
Glycemic load: 0
Inflammatory index: Mildly inflammatory
Duck Eggs
Duck eggs are alkalizing, with anti-cancer properties. They are a good source of folate and vitamin B12, which contribute to healthy brain function. One duck egg contains over half (63%) of your recommended daily value of vitamin B12, which helps maintain healthy red blood cells and contributes to neurological health. Duck eggs are richer in protein than chicken eggs, but are also higher in cholesterol.
Nutrients in 1 (70 g) whole fresh raw duck egg:
Calories, 130
Calcium, 44.8 mg
Fat, 10 g
Folate, 56.0 mc
Iron, 2.7 mg
Phosphorus, 154 mg
Potassium, 155 mg
Protein, 9 g
Riboflavin, 0.3 mg
Selenium, 25.5 mcg (36%)
Vitamin A, 472 IU
Vitamin B12, 3.8 mcg
Glycemic load: 1
Inflammatory index: Moderately inflammatory
Health and healing benefits of eggs:
Eyes, mouth, and immunity:
Riboflavin (vitamin B2) boosts the health of eyes, mouth, throat, and overall immunity. Riboflavin deficiency causes bloodshot eyes, sensitivity to light, infections in the mouth and throat, a weak immune system, and sore tongue and lips. It is critical to energy production and to metabolism in general.
Antioxidant:
Eggs are a very good source of the antioxidant mineral selenium. Antioxidants are essential for optimal health. These compounds help decrease free radical molecules, which damage cells and lead to every known disease. For people who avoid fish, shellfish, and mushrooms—other good sources of selenium—eggs provide an important source.
Recommended For Help With:
• Cataract prevention
• Acne
• Immunity
Fruits have numerous health benefits, and all except plums, rhubarb, and cranberries are alkalizing foods. They also contain high levels of antioxidants, including vitamins A, C, and E, and a wide variety of anthocyanins, flavanoids, and polyphenols. However, many fruits provide most of their calories from sugars, so do eat in moderation. Different types of the same fruit (such as sweet cherries and black cherries) and different preparations of the same fruit (such as fresh mango and dried mango) can have varying nutrients and health benefits. Fruits and fruit juices are a delicious—and easily portable—means of adding vitamins and minerals to your diet.
Acai
Often called a superfood, acai berries are a purple palm fruit native to South America. Mainly available in concentrate or capsule form, acai can also be made into drinks and foods. Acai provides exceptionally high levels of antioxidants and was traditionally used to combat aging and assist in weight loss. Acai berries have a multitude of health benefits, including strengthening immunity, reducing inflammation, improving heart health, and potentially protecting against cancer. The fibre in acai maintains digestive health and bowel regularity, and has been found to help reduce the risk of diabetes, high cholesterol, and gastrointestinal disease. Some people can have allergic reactions to acai; test a small amount first.
Nutrients in 1 cup (250 ml) acai juice:
Calories, 125
Carbohydrate, 28.8 g
Dietary fibre, 4 g
Folate, 25 mcg
Niacin, 1 mg
Pantothenic acid, 0.4 mg
Protein, 0.8 g
Riboflavin, 0.2 mg
Sugar, 20.8 g
Thiamin, 0.1 mg
Vitamin B6, 0.2 mg
Vitamin B12, 0.3 mcg
Vitamin C, 20 mg
Health and healing benefits:
Immunity:
Vitamin C provides a huge boost to the immune system, and riboflavin aids in the production of antibodies.
Strong muscles and bones:
Protein helps build and repair bones, tissues, hormones, and body chemicals.
Blood health:
Vitamins B6 and B12 maintain healthy red blood cells and improve their ability to carry oxygen to cells around the body. Low levels of B12 lead to anemia and potential damage to the spinal cord and brain. Vitamin B6 deficiency is found in people with heart disease, premenstrual syndrome, atherosclerosis, and carpal tunnel syndrome. Fibre helps to lower cholesterol.
Heart health:
Thiamin helps ensure the healthy functioning of the heart. Vitamin B12 promotes a strong heart and red blood cells.
Enhanced brain function:
Vitamin B6 is crucial to brain function and is believed to help stabilize mood. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.
Digestive health:
The dietary fibre and carbohydrates aid digestive health and help you feel fuller faster. They also maintain bowel regularity and reduce the risk of diabetes, high cholesterol, and gastrointestinal disease. Folate improves the metabolism of fat.
Glycemic load: 1