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Benefits of Peas



A Quick Summary of Peas

Peas have a lot of iron and folate plus they lower the risk of stomach cancer. They are also a sources of vitamins A and C as well as being a good source of protein and fiber.

Nutrient Info

Each cup of peas contain the following:

Type Quantity
Calories 118
Fat 0.6g
Carbohydrates 21g
Protein 8g

Benefits of Peas

Antioxidant & Anti-Inflammatory Effects
Blood Sugar Regulation Support
Heart Health
Stomach Cancer Protection
Highly Bio-Available Protein



A Quick Summary of Kale

Kale is full of vitamin K and C. It also contains lutein which is good for your blood and your eyes.

Nutrient Info

Each cup of kale contains the following:

Type Quantity
Calories 33
Fat 0.6g
Carbohydrates 6g
Protein 2.9g

Why Kale is Good

  • Given that it’s calorie content is so low, kale is one of the most nutrient dense foods on the planet. A single serving contains vitamins A, K, C, and B6 as well as manganese, calcium, copper, potassium, phosphorus, iron, and magnesium. Two of the grams of carbs come from fiber and most of the fat is the healthy omega-3 fatty acid, alpha linolenic acid.
  • Kale does wonders for your cardiovascular system. Kale can lower cholesterol levels and thus lower your risk of heart disease. One study showed that steamed kale is actually 43% as potent as cholestyramine–a certain cholesterol lowering drug.
  • Kale is loaded with antioxidants including vitamin C, beta-carotene, and various flavonoids. Many of the antioxidants it contains have anti-inflammatory and anti-cancer effects.
  • One serving contains seven times your daily value of vitamin K. Vitamin K is necessary for maintaining bone health and is critical for blood clotting. A diet high in vitamin K can also help protect against various cancers.
  • Eating kale is a great way to detoxify your body. It contains both sulfur and fiber which will detox your body and help maintain a healthy liver. It is also a weight loss friendly food–it’s low in calories but still contains a significant amount of protein and fiber.  Also, because of the low calories and high water content, it has a low energy density.

Why Kale Might Be Bad

  • With a combination of other factors such as an iodine deficiency, kale can lead to an increased risk of thyroid problems. While possible, having a thyroid problem due to kale is very unlikely especially if you live in an area where iodine deficiencies are not an issue.
Healthy Food Guide: Spinach


A Quick Summary of Spinach

Spinach has a ton of vitamin A, vitamin C, vitamin K, lutein, manganese, and potassium. It also contain carotenoids which promote healthy eyes.

Nutrient Info

Each cup of spinach contains the following:

Type Quantity
Calories 7
Fat 0.1g
Carbohydrates 1.1g
Protein 0.9g

Why Spinach is Good

  • Spinach promotes strong muscles. Eating spinach can reduce the amount of oxygen your muscles need during exercise by up to 5%. The nitrates in spinach are believed to be the reason for the boost in muscle power.
  • The vitamin C and beta-carotene in spinach promote a healthy heart and maintain gastrointestinal health. DNA damage in the colon may be prevented by the folate in spinach. The nitrates in spinach help open blood vessels, improve circulation and lower blood pressure.
  • Spinach is an excellent source of iron that also happens to be cholesterol free and fat free. Iron plays a role in red blood cells and helps transport oxygen throughout the body. A lack of iron will cause fatigue. Spinach contains about 35% of your daily value.
  • Spinach also works as an anti-inflammatory. It can reduce the symptoms of conditions such as arthritis, asthma, and migraines. Spinach also contains alpha-linolenic acid which has anti-inflammatory properties. By fighting inflammation, spinach also fights against cancer risk and growth.
  • Spinach is one of the best brain foods you can eat. The lutein, folate, and beta-carotene in it will lower your risk of dementia. The powerful antioxidants in spinach can help slow the age-related decline in brain function.

Why Spinach Might Be Bad

  • It’s important to eat organic spinach because spinach is one of the highest pesticide containing foods.
  • Because of the oxalates in spinach, your absorption of calcium can be lowered. The oxalates may even crystallize which can put people with kidney or gallbladder problems at risk.
  • Although unlikely, spinach can interfere with normal thyroid functioning.


A Quick Summary of Seaweed

Seaweed has a high protein content and is rich in iodine, calcium, iron, and magnesium. It also contains more vitamin C than an orange.

Nutrient Info

Every two tablespoons of seaweed contains the following:

Type Quantity
Calories 4
Fat 0.1g
Carbohydrates 1g
Protein 0.2g

Why Seaweed is Good

  • Seaweed is great for your digestive health. It is high in fiber and increases the good bacteria in your gut. Alginate, a substance found in seaweed, can strengthen the mucus in your stomach, slows down digestion, and makes food release it’s energy more slowly. Eating seaweed can reduce fat digestion by up to 75%.
  • Eating seaweed will improve your heart health.  The fibers in seaweed can lower blood pressure and reduce your risk of stroke. It also contains omega-3 fatty acids which raise healthy cholesterol levels and lower bad cholesterol levels. Theses fatty acids also work to reduce inflammation in the body.
  • Seaweed works to remove heavy metals from the body. The alginate in seaweed binds with heavy metals such as mercury and eliminates them. Seaweed has the ability to turn them into harmless salts.
  • Seaweed contains a high amount of minerals–about 10 to 20 times the amount of minerals of any land plant. In addition to plenty of minerals, it also contains vitamins A, B, C, D, E, and K. It is one of the few non animal sources of vitamin B12.
  • Seaweed can be useful for hormone regulation. It has the ability to regulate estrogen and estradiol levels. These hormones are essential for the sexual organs to function properly and the regulation of them can help reduce the risk of breast cancer and other diseases.

Why Seaweed Might Be Bad

  • There are very few arguments against eating seaweed. However, if you’re eating dried seaweed, it does contain a fair amount of sodium. So if you are at risk of developing heart disease or currently have heart disease, dried seaweed is an ill advised snack.