Six recommended food

On the basis of nutrient value following six food have been recommended : -
Yogurt
It boosts our immune system by enhancing digestion , increasing mineral absorption , synthesizing certain vitamins and reducing the incidence of certain type of diarrhea . Generally well tolerated even by those suffering from lactose intolerance . It meets fifty percent of peoples daily calcium requirement .
Recommended : two cups daily
Spinach
One and half cup of raw shredded spinach is an excellent source of vitamin - A , Which protects the eye . Spinach is low in calories , yet extremely high in vitamins , minerals . The carotenoids and vitamin - C & E found in spinach are believed to reduce the risk of cancer , heart disease , stroke and cataracts .
Recommended : one cup steamed or one & half cup raw a day .
Beans
They are powerful antioxidants that neutralizes the harmful free radicals in the body . Four different types of beans rank among the top twenty foods with highest antioxidant capacity . They include red kidney beans , pinto beans and black beans . They benefit in controlling blood glucose because of the solubility of most of the fiber contained . Pre soaking the beans and discarding the soaked water can reduce the carbohydrate present .
Recommended : Four hand full cooked per week .
Ash gourd
The fruit is covered by white , chalky wax , which deters micro orgasm , and can be stored for an year without refrigeration . Being low in calories , it is particularly useful for diabetics and obese persons . It has neutralizing property and ulcer healing activities . It also acts as laxative , is cooling and diuretic in nature .
Recommended : One hundred grams per day .
Orange
It is rich in vitamin - C as well as cartonoids making it a natural source of antioxidants . It is also an excellent source of minerals and perform dual act of giving nutrition and promoting detoxification . It works against cancer , help prevent strokes , provide energy , improve immunity and help in sperm production .
Recommended : Three oranges per week
Fish
The omega - three fatty acids , vital for the development of human brain , are also required for cellular hormone regulation . Sea fish is more beneficial .
Recommended : Two to three times a week .