vitamin A

Healthy Food List-Where to get your daily dose of Vitamins, Part 1 of 14

spinach

Vitamin A: is great in helping to fight infection and is crucial in maintaining  your eyesight.

More and more today people are trying to lead a more natural and healthy life style, eating more natural and healthy foods, steering away from processed junk. Trying to changing our eating habits so that a pill filled with vitamins becomes unnecessary.

Growing up my mom would always tell me to eat my carrots because they were good for my eyes. But as a kid I hated carrots, especially cooked ones. There are many other healthy foods that contain Vitamin A that you may not be aware of. So if carrots aren’t your thing try something else. Its good for your eyes!

Check out our healthy food list below:

Raw carrots (1 cup, 53 calories)
686 percent daily value

Cooked spinach (1 cup, 41 calories)
294 percent daily value
Baked sweet potato with skin (95 calories)
262 percent daily value
Cooked turnip greens (1 cup, 28 calories)
158 percent daily value
Baked winter squash (1 cup, 80 calories)
145 percent daily value
Cooked collard greens (1 cup, 49 calories)
118 percent daily value
Cantaloupe (1 cup, 56 calories)
103 percent daily value
Romaine lettuce (2 cups, 16 calories)
58 percent daily value
Steamed broccoli (1 cup, 43 calories)
45 percent daily value
Cooked green peas (1 cup, 134 calories)
19 percent daily value

Original Source: Men’s Health

Check out tomorrows Healthy Food List that contains Vitamin B1

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Healthy Recipes That will Make You Sweet Potato Sexy

sweet potatoKeeping your skin fresh and young looking starts with what you eat. A great, tasty vegetable that can help you with that is the sweet potato. They are jammed packed with beta-carotene which is what gives it it’s great color. Beta-carotene, which is also found in carrots, is an antioxidant that converts vitamin A in your body and switches on the DNA that produces new skin cells in your body. When you shed your old skin, you’re left with a younger, fresher, sexy looking face.

Check out these delicious & healthy recipes:

Cheesy Sweet Potato Crisps

Serves 8

  • 1 pound sweet potatoes, peeled
  • 2 1/2 oz finely grated Parmigiano-Reggiano (about 1 cup)
  • 2 egg whites
  • 2 teaspoons chopped fresh rosemary
  • 3/4 teaspoon cracked black pepper
  • Parchment paper

Heat oven to 425˚. Finely grate sweet potatoes into a bowl. Squeeze grated sweet potatoes in batches to release as much moisture as possible and place in another bowl; fluff with a fork. Stir in cheese, egg whites, rosemary and pepper. Line a large cookie sheet with parchment paper. Spoon 1 rounded tbsp batter onto cookie sheet and flatten into a thin, 2- to 2 1/2-inch round. Repeat with remaining batter, leaving 1 inch between rounds. Bake until edges and underside are crisp and browned, 13 to 15 minutes. Remove from oven, let cool slightly and remove from parchment. Serve warm with Rosemary-Balsamic Cream.

144 calories per 3 crisps with cream, 5.2 g fat (3.2 g saturated), 17 g carbs, 1.8 g fiber, 6 g protein

  1. Sweet Potato and Avocado Sandwich w/Poppy Seed Spread

Serves 2

  1. 1 small sweet potato (about 7 ounces), peeled and cut into three 2-inch-thick slices
  • 2 -inch-thick slices
  • 1 tablespoon plus 2 tsp honey mustard
  • 1 tablespoon light mayonnaise
  • 1/4 teaspoon poppy seeds
  • 4 slices whole wheat bread
  • 4 red onion slices, cut 1/8-inch thick
  • 1/2 small avocado, peeled, pitted and cut into 1/4-inch-thick slices
  • 4 tomato slices, cut 1/4-inch thick
  • 1/4 cup shredded reduced-fat Monterey Jack cheese
  • 1/2 cup finely shredded lettuce (or alfalfa sprouts)

Cook sweet potato slices in boiling salted water until tender, about 15 minutes. Drain and rinse with cold water, then drain again. Let cool for 5 minutes, then cut each slice into two thinner slices. Whisk together honey mustard, mayonnaise, and poppy seeds in a small bowl. To construct the sandwiches, first spread half the poppy seed mixture on 2 of the bread slices, then place half of the onion, avocado, and tomato slices on top of each slice; sprinkle lightly with salt and pepper. Add a layer of sweet potato slices, cheese and lettuce. Top with remaining bread. Slice each sandwich in half, securing each half with a toothpick. Serve with sliced dill pickles and a handful of baked chips.

  1. 461 calories per sandwich, 15 g fat (2 g saturated), 67.5 g carbs, 17 g fiber, 14 g protein
    Original Source: Self Magazine

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