Furit and Vegetables

Furit and Vegetables

furit and vegetables:

Use of different furit and vegetables maintain our body fitness with the vitamins of calcium, magnesium and potassium is too be must for our body  every day. 

Fat free plain yogurt:

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One cup of fat free plain yogurt provide us 49% of the calcium. 12% of the magnesium and 18% of the potassium you need every day to be must.

Kiwi Furit:


kiwi furit provide us 2% of the calcium. 7% of the magnesium and the 9% of the potassium.

Bananas Furit:

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One medium banana provides us 1% of the calcium. 8%of the magnesium and the 12 % of the potassium.

Broccoli:

One cup of cooked broccoli provides us 6% of the calcium. 8% of the magnesium and the 14% of the potassium you needs every day to b must.


Sweet potato:

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One medium sweet potato with the skin provides us 4% of the calcium. 8% of the magnesium with out skin its quantity of magnesium of 7% and the 15% of the potassium with out skin its quantity is 10% you need every day.

Avocado Furit:

One half of an avocado provides us 1% of the calcium. 5% of the magnesium and 10%of the potassium you needs every day.

Peaches and nectarine  Furit:

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One medium peach or nectarine provides us 1% of the calcium, 3% of the magnesium. and 8% of the potassium you needs every day.

Red bell pepper :

1 cup of red bell pepper provides us 1% of the calcium. 4% of the magnesium and the 9% of the potassium you need every day.

Kale:

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One cup of the kale raw or cooked provides us the 9% of the calcium. 6% of the magnesium and the 9% of potassium you need every day to be must.

White beans:

One cup of the white beans provides us to the 13% of the calcium. 30% of the magnesium and the 24% of the potassium you need every day too be must.

Water benefits :

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Drinkingwater  keeps our skin is looking good. Water could ait your weight loss. Drinking water maintains the balance of a body fluids. protects our joints. Water is energize our muscles. Drinking water may prevent headache.

 

 

More benifits if healthy eating 

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