What food you should eat more often?

Obesity is a growing problem among people of all ages around the world.

Improper diet causes a lack of key nutritional nutrients such as:

• calcium
• magnesium
• potassium
• fiber
• vitamin C
• vitamin A
• vitamin E

The 7 nutrients that usually are not consumed enough, although they are in a number of foods that are also tasty.

Spinach: calcium, magnesium, potassium, fiber, vitamin C, A and E

Green leafy vegetables are great for your health, but spinach is definitely one of the best options. One cup of cooked spinach will satisfy even 400% of the recommended daily dose of vitamin A and 24% of the recommended daily dose of calcium. It is best to prepare steamed or boiled briefly.

Beans: calcium, potassium, magnesium and fiber

Beans are one of the best and most affordable foods that your body will provide a range of nutritional compounds, including calcium, potassium, magnesium and fiber. A large number of people avoid beans because they cause flatulence. To avoid this, soak beans in water overnight. The water will absorb the complex carbohydrates that cause bloating.

Buckwheat: magnesium, potassium and fiber

Buckwheat is a grain which makes it a great choice for people who suffer from celiac disease or are intolerant to gluten. Buckwheat is an excellent source of magnesium: 1 cup would satisfy even 98% of daily needs. It also provides 17 grams of fiber and 22% of the recommended daily dose of potassium.

Melon: potassium, fiber, vitamin A and C

The melon is much more than a refreshing fruit. It is an excellent source of nutritional compounds and contains few calories. Cantaloupe is an excellent source of potassium, fiber, vitamin A and C, and also contains a high percentage of water, which is essential for the proper functioning of every cell.

Sweetpotato: potassium, fiber, vitamin A and C

This vegetable is not only an excellent source of nutritional compounds, but is naturally sweet. You can use it in the preparation of desserts. Yam is an excellent source of vitamins A and C, potassium and fiber. Affordable and easy to prepare and can become a substitute for potatoes and pasta.

Avenge dairy products, calcium, potassium

Avenge dairy products, especially milk and yogurt, are usually further enriched nutritional compounds, including calcium and potassium. Dairy products is not necessary to completely throw out the food, but only to control their intake.

Nuts and seeds: magnesium and vitamin E

Nuts and seeds can satisfy your need for snacking. They are not just empty calories but also provide excellent proportion of magnesium and vitamin E. They can also help in the regulation of cholesterol and fat in the body.