BREAD

Bread is good source of complex carbohydrates and high in niacin, riboflavin and other B complex vitamins. Bread is huge variety of baked goods available to us at our supermarkets and bakeries today different shape and it represent a dietary melding of dozens of diverse cultures. The simplest and oldest breads are flat, or unleavened; they are made by mixing flour or meal with water and then baking, frying or steaming it. In many industrial countries the most popular breads are made from wheat flour, which produces a product a product with a light texture. Bread provides starch, protein and some vitamins and minerals it is far from being nutritionally complete. In general whole grain flours are more nutritious than their highly processed counterparts; they also provide more dietary fiber.

STRAWBERRIES

It is an excellent source of vitamin C. and contains folate and potassium low in calories and high in fiber and provide anticancer bioflavonoids. Strawberries are a good source of pectin and other soluble fibers that help lower cholesterol.They contain bioflavonoids, including red anthocyanin and ellagic acid; substances that may help prevent some cancers. Cooking does not destroy ellagic acid, so even strawberry pie and jam may be beneficial. Strawberries can be stored whole in the refrigerator for a few days ..unwashed strawberries have been linked to outbreaks of infectious diarrhea to avoid molding, wash the fruit just before serving it. Strawberries may contain relatively high levels of pesticide residues, so consider buying organic varieties.

CARROTS

It is an excellent source of beta carotene, a compound that can function as an antioxidant and can also be converted by the body into vitamin A. deficiency of vitamin A does cause night blindness, an inability of the eyes to adjust to dim lighting or darkness. Vitamin A combines with therotein opsin in the retina’s rod cells to form rhodopsin which is needed for bright vision. Eating one carrot every few days provides enough vitamin A to prevent or overcome night blindness. An interesting fact is cooking actually increases carrots nutritional value because it breaks down the tough cellular walls that encase the beta carotene. Cooked and purees carrots are an ideal beginner food as they are naturally sweet and high in nutrients.

Vitamin C

Vitamin C is also called as ascorbic acid and it is one kind of water soluble vitamin. The true fact about vitamin C is that both human and mammals don’t have the ability to make there own vitamin C, it has to be obtained through proper diet. But vitamin C is very mush needed for the growth and repair of tissues in all parts of our body. It is very important for process of healing wounds and for repair and maintenance of bones and teeth. The amount of vitamin C needed for the human body is quite high. Unripe food in general has lower vitamin C than in ripped foods. The amount of vitamin C is much higher in the case of fresh foods. In general all fruits and vegetables contain some amount of vitamin C, but the foods that contain higher amount of vitamin C, like green peppers, strawberries, broccoli, turnip greens, citrus fruits, sweet and white potatoes, and cantaloupe. One of the best way to get proper vitamin C is to carry out a roper diet.

Vitamin A

Vitamin A, discovered in the year 1913 was the first fat soluble vitamin to be found. It plays an important role reproduction, cell division, cell differentiation, vision, bone growth. Vitamin A has also been called the "anti-infective" vitamin due to its role in supporting the activities of the immune system. It is a formed with bi- polar covalent bonds between carbon and hydrogen. A yellow color component in vitamin A called as retinol plays a vital role. Vitamin A also helps in the production of lymphocytes, a kind of white blood cell which help in fight infection more effectively. Retinol is found in foods that come from animals such as whole eggs, milk, and liver. Fruits and vegetables that contain carotenoids are rich in vitamin A. carotenoids are plant pigments responsible for red orange and yellow color fruits and vegetables.

Vitamin E

Vitamin E is a fat-soluble vitamin with antioxidant properties and it is available in various forms. Each form has its own biological activity and explains its functional use in the body and it is the most powerful biological antioxidant. Antioxidants such as vitamin E protect your cells against the effects of free radicals and it can damage cells and it leads to cardiovascular disease and cancer. The common sources of vitamin E are almonds, avocado, nuts, olives seeds, spinach, vegetable oils, wheat germ , milk and wholegrain foods. They are many factors available for not including vitamin E in your diet. But the major cause is antioxidant which leads to cancer and other diseases. Make sure that you include vitamin E and lead a peaceful life.