They are also tasty in your breakfast cereal, yogurt, or in salads. Almonds are excessive in energy, so attempt to limit your intake to at least one to two servings a day. Consider incorporating fish into your meal plan a few days a week. When shopping for salmon, choose a wild-caught model as a substitute of farm-raised salmon. That’s as a result of farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon.
Other good sources are berries, pomegranates, citrus fruits, potatoes, pumpkins, cabbage, broccoli, cauliflower and spinach. A serving (80g) of Brussels sprouts or fortified breakfast cereal (30g) every provide approximately 88mcg and 110mcg respectively. A glass of fresh orange juice (150ml) provides 35mcg and a slice of wholemeal bread (toasted) offers 12mcg.
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