Scrumbled eggs with
spinach,
mushroom
and onions.
Eggs are a good source of protein and vitamin A and a single egg covers 38 % of your dailyVitamin B12 demand. They are good for: strong muscles, a healthy brain, good energy production, a healthy immune system, lower risk of heart disease, healthy baby development during pregnancy, healthy eyesight, weight loss and maintenance and a healthy appearance.
A single cup of spinach has 200 percent of our vitamin K daily requirement. Vitamin K helps our bones absorb calcium. Spinach also has large amounts of folic acid, manganese, magnesium, iron, vitamin A and vitamin C. Spinach is also a food source for quercetin, a strong antioxidant that can prevent your low-density lipoprotein cholesterol from being oxidized and clogging your arteries
One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.
Mushrooms are rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus.
#eatshifu%!