| Ingredient |
Nutritional Importance |
Health Benefits |
| Clams |
Very low content of saturated fats. It is also a good source of riboflavin, niacin, potassium and zinc, and a very good source of protein, vitamin C, vitamin B12, iron, phosphorus, copper, manganese and selenium. |
As a source of vitamin B12, it has an important role in keeping the central nervous system healthy. Evidence shows that individuals with the highest levels of vitamin B12 have less probability to develop Alzheimer’s disease. As a good source of iron, they help to produce haemoglobin, resulting in an increased oxygen supply to the tissues and thus, reducing anaemia.
|
| White wine |
Source of alcohol and carbohydrates. Resveratrol is a wine component with antioxidant potential. |
Without relevant benefits. Besides resveratrol which has some health benefits, the wine also contains alcohol which, in addition of being a caloric source, it is also toxic to the human organism. One should not consume more than recommended. (250 ml of red wine per day).
|
| Parsley (Petroselinum sativum) |
Energetic value virtually non-existent. Great source of fibre, vitamin C, vitamin A, folic acid, calcium, iodine, iron calcium, magnesium and potassium. |
It has a diuretic and digestive function. Its vitamin content contributes for the strengthening of the immune system. Parsley, specially as oil, can have an important role in the inhibition of cancer tumours, as shown by some studies |
| Potato |
Excellent source of vitamin A. It is also a good source of dietary fibre, vitamin B6, vitamin E, vitamin C, potassium and manganese. |
It contains anti-oxidants that prevent cellular degeneration. Its fibre content helps to reduce cholesterol levels, possibly reducing the risk of heart disease. |
| Garlic |
Great source of vitamin C, vitamin B6 and manganese.It also contains considerable levels of minerals such as calcium, phosphorus and selenium. |
Its properties are enhanced if eaten raw.
Evidence suggests that the ingestion of garlic reduces the risk of cancer, specifically prostate, oesophagus, colorectal and ovaries. It shows antibacterial and antiviral
properties, yet revealing interesting moderate effects in the reduction of blood pressure, cholesterol and triglycerides. |
| Tomato |
Excellent source of fibre, vitamin A, vitamin C, vitamin K, potassium and manganese. It also contains vitamin E, thiamine, niacin, vitamin B6, folate, magnesium, phosphorus and copper. |
Due to its antioxidant power, tomatoes have a cardio-protective effect by reducing the levels of LDL cholesterol and decreasing blood pressure. |
| Black pepper |
Excellent source of fibre, vitamin K, iron and copper. Good source of vitamin C, calcium, magnesium and potassium. |
It improves digestion and gut health. |
| Olive oil |
Source of mono-unsaturated fat. It contains vitamins E and K. |
The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers.
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