Barley was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago. It is high in fiber, especially beta-glucan, which may reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion. Whole-grain, hulled barley is more nutritious than refined, pearled barley. Barley contains selenium. Getting selenium from the diet can help prevent inflammation, according to a study from 2012.
Barley is packed with vitamin C, antioxidants, and minerals. All these are excellent for your skin. It has been proven to reduce inflammation in the body. Whole grain barley is very high in dietary fiber, which allows it to be digested slowly. Combined with a high level of magnesium, whole-grain barley is considered an incredibly beneficial food for diabetics and those with a high risk of developing diabetes. Barley 1 cup 3.5g protein, 44.3g carbs, 6g fiber, 193 calories
Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar. It’s also a great source of copper, an essential trace mineral that aids in collagen formation, energy production and iron absorption.
Thanks to their diuretic function, they help the cleansing process by activating the functions of the liver and kidneys that eliminate the toxins. Asparagus Can Keep Diabetes Away. It is a popular vegetable, can keep diabetes at bay by helping blood sugar levels stay under control while boosting the output of insulin, the hormone that helps the body absorb glucose, says a study. This study suggests asparagus extract exerts anti-diabetic effects. Asparagus 1cup, 2.9g protein, 5g carbs, 2.8 fiber, 27 calories
Broccoli is a great source of protein as well as vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Cruciferous vegetables, such as broccoli and Brussels sprouts are particularly healing for arthritis conditions, as are asparagus, pak choi, cauliflower, celery cabbage, and fennel. Studies have found that eating a serving of broccoli every day could prevent and slow the spread of osteoarthritis. Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C. It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled. Broccoli 1 cup 3.7g protein, 11.2g carbs, 5.1g fiber, 55 calories
Spinach is a leafy green flowering plant native to central and western Asia. It is a rich source of protein and it is also an excellent source of vitamin K, vitamin A, vitamin C, and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
Low in calories and packed with the goodness of vitamins and minerals, spinach contains a high content of fiber and water, which can help facilitate weight loss. So, if you happen to maintain a healthy calorific intake, going for nutrient-dense spinach could be a really good choice. Leafy greens like spinach can help reduce inflammation. Earlier research shows nitrate in the plant has the potential to help convert “bad” fat cells, which are white, into beige cells which help to reduce obesity. Spinach 1 cup cooked 5.3g protein, 6.8g carbs, 4.3g fiber, 41 calories
Wakame is a nutritious, edible seaweed that brings a unique taste and texture to a variety of dishes. It can add a range of vitamins and minerals to your diet for a low number of calories. It is also associated with various health benefits, including lower cholesterol levels, decreased blood pressure, enhanced weight loss and reduced blood sugar.
Unlike land plants such as kale and spinach, seaweed contains preformed omega-3 fatty acids DHA and EPA, so seaweed can be a reliable source of omega-3. There are several types of seaweed, and it generally comes dried or in a powder form. One common nutrient that is found across all seaweed is dietary fiber. It helps in digestion and helps in weight loss. Seaweed (wakame) 1 cup, 5.3g protein, 6.8g carbs, 4.3g fiber, 41 calories