Tidbits on health and vegetarian diets (cont'd)

This week add few more of the following vegetables and nuts to your diet.

• Avacado - in some cultures this is a rejected fruit/vegetable due its shape. Anything forbidden sometime makes it the more enticing. Besides avacodo has too many health benefits to be neglected, such as Vitamin E, Omega 3-fatty acids, lycopene, beta carotene.
• Almonds - high in riboflavin and L-carnitine, phosphorous, protein, Vitamin E, also in B-complex, dietary fiber, with numerous health promoting phyto-chemicals.
• Walnuts - considered even better than almonds, an excellent anti-oxidant also contains minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium. 
• Bananas - contains a bit of protein, potassium, Vitmain B-6 and C, copper, magnesium, and manganese.
• Dark chocolate - great anti-oxidant, has flavanols and Oleic acid like olive oil.

Almonds and walnuts are expensive than peanuts but stay fresh longer and can be bought in bulk. Avacados are reasonably priced when they are in season and are powerhouses when it comes to nutrition.