MACADAMIA NUTS
Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. Loaded with antioxidants, lower your risk of heart disease, reduce your risk of metabolic syndrome, aid weight loss, improve gut health. One ounce (28 grams)
- Calories: 204
- Fat: 23 grams
- Protein: 2 grams
- Carbs: 4 grams
- Sugar: 1 gram
- Fiber: 3 grams
- Manganese: 58% of the Daily Value (DV)
- Thiamine: 22% of the DV
- Copper: 11% of the DV
- Magnesium: 9% of the DV
- Iron: 6% of the DV
- Vitamin B6: 5% of the DV
BARLEY ORGANIC DATES
Barley is rich in vitamins, minerals and other beneficial plant compounds. additionally, barley packs lignans, a group of antioxidants linked to a lower risk of cancer and heart disease
However, like all whole grains, barley does have anti nutrients, which impair your body’s digestion and nutrient absorption.
The benefit of barley
- Reduces Hunger and May Help You Lose Weight
- Insoluble and Soluble Fiber Content Improves Digestion
- Prevent Gallstones and Reduce Your Risk of Gallbladder Surgery
- Lower Cholesterol
- Reduce Heart Disease Risk
- Magnesium and Soluble Fiber May Protect Against Diabetes type 2
- Help Prevent Colon Cancer
GOJI BERRY
Goji berries are a good source of vitamins and minerals, including:
- vitamin C
- fiber
- iron
- vitamin A
- zinc
- antioxidants
These berries contain all eight essential amino acids. A 1-ounce of your daily value for protein. For fruit, this is a surprising amount of protein.
Due to the higher fiber content or complex carbs in goji berries, your blood sugar will raise more slowly, reducing your risk for a sugar crash afterward
The benefit of goji Berry
- Boosted immune system and flu protection
- Potential weight loss aid
- Antioxidants for eyes and skin
- Maintain blood sugar
- Increased testosterone
ALMONDS
They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains :
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
The benefit of almonds
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
- Almonds Deliver a Massive Amount of Nutrients
- Loaded With Antioxidants
- Almonds Are High in Vitamin E
- Can Assist With Blood Sugar Control
- Lower Cholesterol Levels
- Prevent Harmful Oxidation of LDL Cholesterol
- Reduces Hunger, Lowering Your Overall Calorie Intake
- Effective For Weight Loss
FLAX-SEED
flax seeds are one of the oldest crops. There are two types, brown and golden, which are equally nutritious.
A typical serving size for ground flax seeds is 1 tablespoon (7 grams).
- Calories: 37
- Protein: 1.3 grams
- Carbs: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
Interestingly, flax seeds’ health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.
The benefit of flax-seed
- Flax Seeds Are High in Omega-3 Fats
- Rich Source of Lignans, Which May Reduce Cancer Risk
- Rich in Dietary Fiber
- Improve Cholesterol
- Lower Blood Pressure
- Contain High-Quality Protein
- Control Blood Sugar
GINGER
Ginger is among the healthiest (and most delicious) spices on the planet.
It is loaded with nutrients and bio active compounds that have powerful benefits for your body and brain.
type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%, It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks, There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.
The benefit of ginger
- Can Treat Many Forms of Nausea, Especially Morning Sickness
- Reduce Muscle Pain and Soreness
- Anti-Inflammatory Effects Can Help With Osteoarthritis
- Lower Blood Sugars and Improve Heart Disease Risk Factors
- Help Treat Chronic Indigestion
- Significantly Reduce Menstrual Pain
- Lower Cholesterol Levels
- Contains a Substance That May Help Prevent Cancer
- Improve Brain Function and Protect Against Alzheimer’s Disease
PAPAYA / PAW PAW
Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years.
One small papaya (152 grams) contains :
- Calories: 59
- Carbohydrates: 15 grams
- Fiber: 3 grams
- Protein: 1 gram
- Vitamin C: 157% of the RDI
- Vitamin A: 33% of the RDI
- Folate (vitamin B9): 14% of the RDI
- Potassium: 11% of the RDI
- Trace amounts of calcium, magnesium and vitamins B1, B3, B5, E and K.
The benefit of papaya / paw paw
- Has Powerful Antioxidant Effects
- Loaded With Nutrients
- Anticancer Properties
- Improve Heart Health
- Fight Inflammation
- Improve Digestion
- Protects Against Skin Damage
PINEAPPLE
Pineapples are low in calories but have an incredibly impressive nutrient profile.
One cup (5.8 ounces or 165 grams) of pineapple chunks contains the following :
- Calories: 82.5
- Fat: 1.7 grams
- Protein: 1 gram
- Carbs: 21.6 grams
- Fiber: 2.3 grams
- Vitamin C: 131% of the RDI
- Manganese: 76% of the RDI
- Vitamin B6: 9% of the RDI
- Copper: 9% of the RDI
- Thiamin: 9% of the RDI
- Folate: 7% of the RDI
- Potassium: 5% of the RDI
- Magnesium: 5% of the RDI
- Niacin: 4% of the RDI
- Pantothenic acid: 4% of the RDI
- Riboflavin: 3% of the RDI
- Iron: 3% of the RDI
Pineapples also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.
They are especially rich in vitamin C and manganese, providing 131% and 76% of the daily recommendations, respectively.
The benefit of pineapple
- Loaded With Nutrients
- Contains Disease-Fighting Antioxidants
- Its Enzymes Can Ease Digestion
- Reduce the Risk of Cancer
- Boost Immunity and Suppress Inflammation
- Ease Symptoms of Arthritis
- Speed Recovery After Surgery or Strenuous Exercise
SULTANA
Sultanas are made from green seedless grapes, particularly the Thompson Seedless variety.
ounce (28-gram) serving of sultanas provides the following nutrients:
- Calories: 91
- Protein: 0.7 grams
- Fat: 0 grams
- Carbs: 22 grams
- Fiber: 0.7 grams
- Iron: 4.2% of the DV
The benefit of sultana
- Lower blood pressure
- Improve blood sugar control
- Increase feelings of fullness
SUNFLOWER SEED
Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect your body’s cells against free radical damage, which plays a role in several chronic diseases
- Calories: 163
- Total fat, which includes: 14 grams
- Saturated fat: 1.5 grams
- Polyunsaturated fat: 9.2 grams
- Monounsaturated fat: 2.7 grams
- Protein: 5.5 grams
- Carbs: 6.5 grams
- Fiber: 3 grams
- Vitamin E: 37% of the RDI
- Niacin: 10% of the RDI
- Vitamin: B6 11% of the RDI
- Folate: 17% of the RDI
- Pantothenic acid: 20% of the RDI
- Iron: 6% of the RDI
- Magnesium: 9% of the RDI
- Zinc: 10% of the RDI
- Copper: 26% of the RDI
- Manganese: 30% of the RDI
- Selenium: 32% of the RDI
The benefit of sunflower seed
- Lower blood pressure
- Lower cholesterol
- control blood sugar as they contain vitamin E
- magnesium, protein, linoleic fatty acids and several plant compounds
BLUEBERRIES
Blueberries are sweet, nutritious and wildly popular, they are low in calories and incredibly good for you.
1-cup (148-gram) serving of blueberries contains :
- Fiber: 4 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Small amounts of various other nutrients
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.
The benefit of blueberry
- King of Antioxidant Foods
- Reduce DNA Damage, Which May Help Protect Against Aging and Cancer
- Protect Cholesterol in Your Blood From Becoming Damaged
- Lower Blood Pressure
- Help Prevent Heart Disease
- Help Maintain Brain Function and Improve Memory
- Anthocyanins in Blueberries May Have Anti-Diabetes Effects
- Fight Urinary Tract Infections
- Reduce Muscle Damage After Strenuous Exercise
CASHEW PIECES
cashews can lower your risk for cardiovascular disease. This may occur by reducing blood pressure and cholesterol levels.
Calories: 157 calories
Carbohydrates: 9.2 g
Protein: 5.1 g
Fat: 12.4 g
Fiber: 1 g
Vitamin E: 0.3 mg
Vitamin K: 9.5 mcg
Vitamin B-6: 0.1 mg
Calcium: 10.4 mg
Sodium: 3.4 mg
Potassium: 187 mg
Magnesium: 83 mg
Folate: 7 ug
The benefit of
- Optimizes blood health
- Good for eye health
- Fighting against cardiovascular disease, diabetes, and cancer.
WALNUTS
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
Walnuts are made up of 65% fat and about 15% of protein. They’re low in carbs — most of which consist of fiber.
ounce (30-gram) serving of walnuts — about 14 halves — provides the following nutrients :
- Calories: 185
- Water: 4%
- Protein: 4.3 grams
- Carbs: 3.9 grams
- Sugar: 0.7 grams
- Fiber: 1.9 grams
- Fat: 18.5 grams
The benefit of walnuts
- Rich in Antioxidants
- Super Plant Source of Omega-3s
- Decrease Inflammation
- Promotes a Healthy Gut
- May Reduce Risk of Some Cancers
- Supports Weight Control
- Manage Type 2 Diabetes and Lower Your Risk
- Help Lower Blood Pressure
- Supports Good Brain Function
- Supports Male Reproductive Health
- Improves Blood Fats
PUMPKIN SEED
pumpkin seeds have been associated with several health benefits, these include improved heart health, prostate health and protection against certain cancers.
One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein.
In addition, a 1-ounce (28-gram) serving contains :
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
The benefit of pumpkin seeds
- High in Antioxidants
- Linked to a Reduced Risk of Certain Cancers
- Improve Prostate and Bladder Health
- Very High in Magnesium
- Improve Heart Health
- Lower Blood Sugar Levels
- High in Fiber
- Improve Sperm Quality
- Improve Sleep
CRANBERRIES
Cranberries are rich in various healthy vitamins and plant compounds, some of which have been shown to be effective against urinary tract infections (UTIs).
The main nutrients in 1 cup (100 grams) of raw, unsweetened cranberries are :
- Calories: 46
- Water: 87%
- Protein: 0.4 grams
- Carbs: 12.2 grams
- Sugar: 4 grams
- Fiber: 4.6 grams
- Fat: 0.1 grams
The benefit of cranberries
- Prevention of Urinary Tract Infections
- Vitamin C. Also known as ascorbic acid, vitamin C is one of the predominant antioxidants in cranberries. It is essential for the maintenance of your skin, muscles, and bone.
- Manganese. Found in most foods, manganese is essential for growth, metabolism, and your body’s antioxidant system.
- Vitamin E. A class of essential fat-soluble antioxidants.
- Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting.
- Copper. A trace element, often low in the Western diet. Inadequate copper intake may have adverse effects on heart health
COCONUT
Coconut is a high-fat fruit that has a wide range of health benefits, these include providing you with disease-fighting antioxidants, promoting blood sugar regulation, and reducing certain risk factors for heart disease
The nutrition facts for 1 cup (80 grams) of fresh, shredded coconut meat are :
- Calories: 283
- Protein: 3 grams
- Carbs: 10 grams
- Fat: 27 grams
- Sugar: 5 grams
- Fiber: 7 grams
- Manganese: 60% of the Daily Value (DV)
- Selenium: 15% of the DV
- Copper: 44% of the DV
- Phosphorus: 13% of the DV
- Potassium: 6% of the DV
- Iron: 11% of the DV
- Zinc: 10% of the DV
The benefit of coconut
- Highly nutritious
- benefit heart health
- promote blood sugar control
- Contains powerful antioxidants
OATMEAL
Oats are among the healthiest grains on earth, they’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains :
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
The benefit of oatmeal
