Arugula, collard greens, spinach, and broccoli are good sources of vitamin E and folate. Dark green leafy vegetables are rich in iron.
     For good digestion, meat should be consumed with greens instead of bread.

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Used: health

     A series of large studies*, clinical trial conducted in Spain*, found that nuts (!) - (allergen)*, makes life longer*, preventive cancer* or heart disease*. Nuts – natural*, safety (reasonable doses!) effective* energy for body*.
     Nuts – are rich in vitamin E, polyunsaturated fatty acids, trace elements (calcium, magnesium, potassium) and vitamins. In addition, they contain phytochemicals such as phenolic acids, phytosterols and polyphenols.
     The benefits of nuts:

     This list is not considered as mandatory, and it is used more as a base. This is not a diet, but whatever diet you choice, first of all it is necessary to clean off your home from bad food* products. Minimum list of food products that I* think safety, that I use and that don’t bring harm if reasonable* doses used. This project is also in common with the project "Basic menu." More information about the food: Vitamins, microelements in foods, site search, links.

     Raisins refer to sweet foods due to the high content of fructose and glucose. However, binge eating raisins may still lead to obesity. Raisins are very rich in potassium. Potassium regulates the acid-base balance in the blood, stimulates the heart muscle. Also, raisins contain nicotinic acid. Due to nicotinic acid and potassium raisins have a calming and strengthening effect on the nervous system.

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     Brown rice is a natural wholegrain food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth of brown rice includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) , vitamin K, health-supportive vital fatty acids, antioxidants. Brown rice is generally hypoallergenic and. Brown rice:

• speeds up metabolism
• better functioning of cardiovascular system
• digestive system
• brain and nervous system
• provide relief from hypertension,
• stress,
• mental depression
• skin disorders
• stabilization of blood sugar levels
• cholesterol levels,
• relief from other troubling conditions such as constipation and colitis.

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Used: organicfacts

     Approximate calorie content and content of proteins, fats, carbohydrates in the main food products. The calculation for 100 gram of product. Additional, content may vary depending on the processing and store of product.

• Researchers at the University of Illinois at Chicago* found that Compounds called polyphenols, found in black and green teas, slow the growth of bacteria associated with cavities and gum disease.
• Green tea may help fight Alzheimer’s (Rushworth et al., 2013).
• Tea contains theanine, a psychoactive amino acid almost unique to tea. There are studies connecting it with enhanced cognitive performance (Einother & Martens, 2013). & improvements to memory (Korean research by Chung et al. (2011), by increasing the production of new brain cells (Wang et al., 2012).
• Theanine also provides the calming effect (Juneja et al., 1999) reducing anxiety (Ritsner et al., 2011).
• Tea improved overall mental health. Hozawa et al. (2009), (Niu et al., 2009).

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used: spring

     This menu is not considered as mandatory or necessary, and it's not a diet because the diet, as we know, individual. This project - an attempt to create a simple set of nutrition for a busy person on weekdays, in which the balance shifted to a healthy, energy-intensive and useful way. This project is also in common with the project "Basic food."
     Food¹: the balance between time spent and money with one hand and their own health on the other. Although the food is the foundation of "the pyramid of needs", and the quality of food is the foundation of our health and well-being. Nutrition - one of the most (if not the most) important time of our everyday life. It is necessary to carry out a meaningful way, you need to set aside time for it, and it cannot combine with anything else. Introduction to the life of any diet, changes in habits requires a gradual, phased approach². More information about the food: Vitamins, microelements in foods, site search, links.

     In the table is provided the difference of content of vitamins and minerals in animal and plant food. There are elements that are contained only in animal foods, but generally, plant foods richer in vitamins and minerals.
     The table does not specify the proportion of the content of vitamins and minerals in certain products since it is not constant and depends on a huge number of factors.
     The table is not a complete list of products containing these vitamins or minerals.

     The study out in BMC Medicine*, CIRCULATION*, thebmj* - suggests that eating hefty amounts of cereal fibers can help reduce the risk of death from a number of causes, including cancer and diabetes*, by almost 20%. Dietary fiber may reduce* the risk of death from cardiovascular, infectious, and respiratory diseases. Making fiber-rich food choices more often may provide significant health benefits (by NCBI).Study co-author Dr. Lu Qi, an associate professor of medicine at Harvard Medical School in Boston. - added that eating more grains may even help people lose weight* - work by lowering three things: food intake overall, levels of "bad" cholesterol, and inflammation. Whole grains are grains in their most unadulterated form, still containing the endosperm, bran, and germ – most of the plant's nutritional* value lies in the bran and germ.

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Used: forbes