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#3 Milk
Benefits: Milk is very good for maintaining bone health, muscle building and recovery. As milk contains Potassium, it is very effective in controlling blood pressure and managing cardiovascular health.
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Nutrients: 1 cup of whole milk contains around 150 calories of energy, 12 grams of carbohydrates, 8 grams of protein and 8 grams of fat. Furthermore, it is a rich source of Calcium, Potassium and Magnesium along with vitamins A, B6 and B12.
#4 Spinach
Benefits: Spinach plays a vital role in improving the digestion, thanks to its high fibre content. Having spinach on a regular basis not only improves cardiovascular health but also goes a long way towards reducing the risk of cancer.
Nutrients: 100 grams of Spinach contains less than 30 calories of energy and 3 grams of protein. This green leafy vegetable is a rich source of vitamins A and C along with Iron, Calcium and Potassium. One cup of Spinach contains less than 5% of the daily Sodium requirement.
Alternatives: Broccoli, kale.
