It has been some time, I have been reading some articles and came across a great one which enlists some of the mineral and vitamin provider chart. I am listing the chart for your use below.
| Item | Provides | How much | Benefit |
|---|
| Yoghurt | | 2 cups/day | - Boosts Immune System
- Reduces Diarrhoea
|
| Spinach | - Vitamin A, C and E
- Minerals. Phytonutrients
- Carotenoids
| 2 cups/day | Reduces the risk of - Cancer
- Heart disease
- Stroke and Cataracts
|
| Orange | - Vitamin C
- Carotenoids, Minerals
| 3 oranges/week | - Increases Immunity
- Reduces the risk of cancer, prevents stroke
|
| Fish | | 2 or 3 times/week | - Brain Development
- Regulating cellular harmones
|
| Beans | | 4 cups(cooked)/week | - Control blood glucose level
|
| Ash Gourd | |
100 gm/day | - Must ingredient for diabetic and obese people
- Healing ulcer
|
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