# Fibre-Rich Foods

## Nutrients in 100g of Broccoli

- Calories: ~34 kcal
- Protein: ~2.8 grams
- Fat: ~0.4 grams
- Carbohydrates: ~6.6 grams
- vitamins and Minerals:
  - Vitamin C (~89% DV)
  - Vitamin K (~116% DV)
  - Folate (~14% DV)
  - Potassium (~8% DV)
  - Iron (~4% DV)

## Why Broccoli Is Good for Gym-Goers

- Rich in Vitamin C for immune support and muscle recovery.
- High fiber content helps with digestion and satiety.
- Supports bone health with Vitamin K, crucial for bone strength during strength training.
- Contains anti-inflammatory compounds that help reduce muscle soreness.
- Rich in potassium, helping prevent muscle cramps and support hydration.

## Nutrients in 100g of Carrots

- Calories: ~41 kcal
- Protein: ~0.9 grams
- Fat: ~0.2 grams
- Carbohydrates: ~9.6 grams
- Vitamins and Minerals:
  - Vitamin A (~334% DV)
  - Vitamin K (~8% DV)
  - Vitamin C (~7% DV)
  - Potassium (~8% DV)
  - Folate (~5% DV)

## Why Carrots Are Good for Gym-Goers

- Rich in Vitamin A for immune health and vision support.
- High fiber content aids in digestion, nutrient absorption, and keeps you full.
- Potassium helps with muscle function, preventing cramps, and maintaining electrolyte balance.
- Contains antioxidants like beta-carotene, which helps reduce oxidative stress and inflammation.
- Low-calorie but high in essential nutrients, making them a great snack choice for gym-goers.

## Nutrients in 100g of Spinach

- Calories: ~23 kcal
- Protein: ~2.9 grams
- Fat: ~0.4 grams
- Carbohydrates: ~3.6 grams
- Vitamins and Minerals:
  - Vitamin A (~56% DV)
  - Vitamin C (~47% DV)
  - Vitamin K (~460% DV)
  - Folate (~49% DV)
  - Iron (~15% DV)
  - Calcium (~10% DV)
  - Magnesium (~19% DV)
  - Potassium (~8% DV)

## Why Spinach Is Good for Gym-Goers

- Rich in vitamin K for bone health and recovery.
- High in iron to help improve endurance and reduce fatigue.
- Contains antioxidants like vitamin C and beta-carotene that reduce oxidative stress and inflammation.
- Folate supports muscle repair and growth by aiding in cell regeneration.
- Magnesium and potassium help with muscle function, fluid balance, and recovery.
- Low in calories but nutrient-dense, making it a great choice for a healthy, balanced diet.