Category Archives: healthy eating

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The Most Nutrition in the Least Food Crops

1. Amaranth grain (and leaves) – staple food, provides carbs, protein, fiber, electrolytes, minerals, some vitamins. 2. Canola oilseed – provides dietary fat, including omega-6 and omega-3 (the essential fatty acids). 3. Soybeans – additional protein, fat, fiber, electrolytes, iron, … Continue reading

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Salt is an Essential Nutrient

You need at least 3 grams of salt (NaCl; sodium chloride) in your diet each day, but up to 6 grams of salt is still healthy. Now 3 to 6 grams of salt is about 1/2 to 1 full teaspoon … Continue reading

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How Much Zeaxanthin is in Goji Berries?

The amount of zeaxanthin determined to be in goji berries varies from one study to another. A 2017 study published in Italian Journal of Food Science found 3,448 mcg of zeaxanthin per single gram of goji berries [1], as follows: … Continue reading

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The Most Carotenoids in the Least Food

* 30 g Carrots (cooked weight) 2,500 mcg beta-carotene 1,133 mcg alpha-carotene *30 g Butternut Squash (raw weight, cooked) 1,268 mcg beta-carotene 250 mcg alpha-carotene 1,041 mcg beta-cryptoxanthin * 45 g Tomato Paste 405 mcg beta-carotene 12,944 mcg lycopene * … Continue reading

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Top Food Sources of Flavonoids

All flavonoid and food quantities are milligrams of flavonoid content per 100 grams of food (by fresh weight) or per 100 ml for fluids. Dried foods are also per 100 mg of fresh weight. Data sources are [1], if no … Continue reading

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Meal Replacement Bars

I’m working on developing a formua for meal replacement bars. The recipe will have all the protein, fat, carbs, calories, essential amino acids, essential fatty acids, fiber, calcium, magnesium, phosporus, postassium, salt, iron, Zinc, Copper, Manganese, Selenium, Vitamins A, C, … Continue reading

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Puffed Amaranth Chocolate Bars

80 grams creamy milk chocolate, such as Dove brand (about 10 of the Dove chocolate squares is 80 g) 20 grams of puffed Amaranth A pinch of salt Melt the chocolate in a double boiler. Stir in the salt. Add … Continue reading