1. Salmon
“From a vitamin D and omega-3 perspective, salmon far surpasses all other fish,” says Suh Mah, an accredited dietician. “And it’s so easy to cook.”
2. Ground flaxseed
This small seed is one of the best sources of omega-3, plant version. It also contains lignans, phytochemicals related to estrogen and known to protect against breast cancer. “Mold them and sprinkle your yogurt,” says Suh Mah. To meet their needs, women need little: one or two tablespoons [15 to 30 ml] a day.
3. Whole wheat flour
“It contains about four times more fiber, twice as much calcium, six times more magnesium and four times more zinc than enriched white flour,” says Mah Suh. To make it eat for the children, she uses it in equal parts with the white flour in her muffin and pancake preparations. To prevent rancidity, keep it in the refrigerator.
4. Pomegranate juice
“It contains about four times more fiber, twice as much calcium, six times more magnesium and four times more zinc than enriched white flour,” says Mah Suh. To make it eat for the children, she uses it in equal parts with the white flour in her muffin and pancake preparations. To prevent rancidity, keep it in the refrigerator.
5. Broccoli
It is more expensive than most other juices, but it is richer in antioxidants.
6. Red pepper
For Suh Mah, red pepper is a superstar. Low in calories, it is an excellent source of vitamin C and beta-carotene, in addition to containing folate. Eat it raw with a lean dip or cut it into julienne and add it to the stir-fried dishes.
7. Pak-choi (bok choy)
“All my childhood, I ate it. I love it! “Exclaims Suh Mah. In addition to being delicious, the most calcium-rich green vegetables available in the fall (1/2 cup [125 mL] cooked pak-choi provides 84 mg 33 mg with the same amount of broccoli).
8. Pear
“It’s one of the richest fruits you can find in this season,” says the dietician. With its skin, an average pear provides five grams. (Women need 25 grams a day). Slice it finely and add it to the salad.
9. Tofu
Opt for tofu that has been coagulated with calcium sulphate: one serving (150 g) moderately firm tofu provides about 345 mg of calcium, about the same amount as one cup (250 ml) of milk skimmed. “People often complain that tofu is bland,” says Suh Mah. But it is the beauty of the thing: it takes the flavor of the ingredients added to it. The thing is to marinate it. ”
10. Swiss cheese
All things considered, Swiss cheese provides more calcium than cheddar or Monterey Jack.
11. Salsa
Tomato salsa is low in fat and rich in lycopene. Spread a slice of bread or serve with a dip.
12. Peanut butter
“I always take peanut butter at lunch, especially when I have to spend a lot of time in a meeting and need all my energy,” says Suh Mah. It contains proteins, folate and vitamin E, as well as good fats – mono and polyunsaturated – but no trans fat.
13. Orange juice
“We offer all kinds of commercial: with probiotics, omega-3, calcium, etc. I change occasionally but most of the time, I buy juice enriched with calcium and vitamin D, “says the dietician.
14. Soybean drink
“I buy products with the indication” enriched “, which means that they have added vitamins D and B12,” said Suh Mah who advises, in addition, to opt for those containing nine grams of protein per cup (250 ml).
