TOP 10 FOOD WITH HIGH VITAMINS AND MINERALS FOR GAINING ENERGY AND HEALTH BY TOP10NICE.

In the high speed world. Every one is busy to doing his work. Nobody have time to anything they time only for his carrier improve. They living a stress life. Their body need heavy vitamin to live in world without vitamin a human is no more. 

#1. EGG:-

Eggs are a common food, which are also incredibly nutritious as well. There are a number of important nutrients in it including vitamins A, B2, B5, B6, B12, D, E and K as well as folate, phosphorous, selenium, calcium and zinc. All of these are contained within just one boiled egg, which also contains 6 grams of protein as well as 5 grams of healthy fats. Not only do you get all of these nutrients with just one boiled egg, it's calorie count is pretty healthy as well.

Nutritive value of eggs

A large egg contains

Calories : 80

Protein : 6.3 grams

Carbohydrates : 0.6 grams

Total Fat : 5.0 grams

Monounsaturated fat : 2.0 grams

Polyunsaturated fat : 0.7 grams

Saturated fat : 1.5 grams

Cholesterol : 213 milligrams

Sodium : 063 milligrams. 

#2. LEAN MEAT, POULTRY AND FISH:-

Meat is a major dietary source of thiamin, riboflavin, niacin, vitamin B6 and vitamin B12. A 3 ounce cooked portion of pork provides more thiamin than most other foods commonly consumed. Thiamin, however, is a water soluble vitamin that is easily lost during cooking.

100g tuna = approximately 30g protein. 100-150g legumes = approximately 15-20g protein. 2 slices of cheese = approximately 10g protein. ½ cup of oats = approximately 7g protien. 

#3. DIARY PRODUCT - MILK, YOGHURT AND CHEESE ETC. :-

only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis. 

Milk contains two types of protein: whey (20%) and casein (80%). Both are high-quality proteins, according to science-based rating scales, and both contain all essential amino acids in amounts sufficient to support the multiple roles of protein in the body. 

#4. SEEDS AND NUTS:-

Many nuts and seeds are valuable sources of protein, particularly for vegans and vegetarians. Nuts and seeds that offer heart-healthy omega-3 fatty acids, vitamins, and minerals include. 

In general, nuts are good sources of fat, fiber and protein. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E. 

Nuts and seeds are delicious and nutritious and provide protein, vitamins and minerals. Nuts and seeds are good sources of unsaturated healthy fats. These healthier fats help to prevent heart disease. 

#5. BEANS AND LEGUMES:-

This arrangement means that the root nodules are sources of nitrogen for legumes, making them relatively rich in plant proteins. All proteins contain nitrogenous amino acids. Nitrogen is therefore a necessary ingredient in the production of proteins. Hence, legumes are among the best sources of plant protein. 

Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils.

#6. SOY PRODUCTS LIKE TOFU:-

Some research suggests that adding soy protein to your diet may provide a variety of health benefits. For example, soy foods appear to have positive effects on heart health. In a review of 35 studies, soy consumption lowered “bad” LDL cholesterol and raised “good” HDL cholesterol (19).

Soy protein can contain plant estrogens (phytoestrogens), known as isoflavones. Whey protein (which is made from cow's milk) can also contain these isoflavones (due to soy in cow feed) as well the hormone estradiol (an estrogen) that is naturally found in cow milk. 

#7. GRAINS:-

A cup of cooked amaranth contains 9.35 grams of protein, according to Livestrong. Like quinoa, amaranth isn't technically a grain, but is actually a seed that is prepared like a grain. It's gluten-free, and supplies a healthy dose of calcium, magnesium, potassium, phosphorous, and iron in each serving.

Did you know that India is the largest producer of pearl millet? Then why not benefit from it. Pearl Millet commonly known as Bajra in India is rich in essential compounds like protein, fibre, phosphorous, magnesium and iron.

This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat. Bottom Line: Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains.

#8. ALMONDS:-

Almonds are the powerhouse of nutrition -- it is a rich source of vitamin E, calcium, phosphorous, iron and magnesium. ... Now all you need to do is to at about 8-10 almonds a day. You can either eat soaked almonds or crush it and add to your morning salad or garnish your dishes, it is beneficial in any way you use it. 

Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease.

#9. BROCCOLI:-

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.

Broccoli is also high in various bioactive nutrients believed to help protect against cancer.

Calorie for calorie, it is very high in protein compared to most vegetables.

Protein content: 20% of calories. 1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.

#10. EZEKIEL BREAD:-

Ezekiel bread is different from most other breads.It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.

Compared to most breads, ezekiel bread is very high in protein, fiber and various important nutrients.

Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories.