10 smart foods: Carrots & milk
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3. Carrots
Best for: vitamin A
Carrots are high in betacarotene, which turns into vitamin A. It's true that carrots help you see in the dark as vitamin A aids the photosensitive pigment in your eyes. Vitamin A is also a powerful antioxidant.
How much and how often?
600mcg of vitamin A a day - found in just one carrot. As vitamin A can be stored, you don't need to eat foods containing it every day.
Alternatives
100g liver, 100g liver pate.
4. Milk
Best for: a complete food
Not many foods give you carbohydrate, protein and fat, but milk has all three - as well as calcium, of course.
How much and how often?
1 pint of skimmed milk daily
Alternatives
2-3 small pots low-fat plain yogurt.
By Monica Grenfell
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