|
Nuts
|
Health benefits |
Seeds/ Starch |
Health benefits |
|
Sweet Almonds |
Healthy Fats, Fibre, Protein, Magnesium, Vitamin E Antioxidant, lowers Blood Pressure and bad LDL Cholesterol levels, Reduce hunger and promote Weight Loss. Portion: 8-10 per day. |
Poppy Seed |
Hight in Iron, Magnesium, Manganese, Phosphorus, Zinc, Thiamine, Folate and Calcium. |
|
Cashews |
Rich in Heart-healthy plant fats, Fibre, Protein source, contain Magnesium, Manganese and Copper. Portion 3-4 per day. |
Pumpkin Seed |
High in Magnesium, Antioxidants, Reduce Risk of certain cancers, improve prostate and Bladder Health, High in Selenium Soluble Fibre, Reduce Blood Sugar Levels, B2, Folate and Beta-Carotene. Portion: 30g per day. |
|
Macadamia |
Prevent Heart Disease, Fights Diabetes, protects against Metabolic Disease, Improves Gut health, Weight Loss, Full of Antioxidants, Minerals and Vitamins (B6, Vit E, Thiamine, Manganese etc.) Portion: 15 Nuts per day (30g). |
Sesame |
Lowers Triglycerides and Bad LDL Cholesterol, Aid in Blood Cell Formation, B-Vitamins, Full of Plant Protein, Reduce Inflammation, Lowers Blood Pressure. Portion: 1 Tbsp per day. |
|
Pistachios |
High in Non-fatty Acids and Potassium, Reduces Blood Pressure, Blood Sugar and Bad LDL Cholesterol, Lower risk of Cardiovascular Disease. Portion: 30g per day. |
Pine Nuts |
High in Vitamin K, E, Phosphorus, Manganese and Calcium. Portion: ¼ cup per day. |
|
Walnuts |
Supports a Healthy Digestive System, Brain Food, Polyunsaturated Fats, Supports Weight Loss, Hearth Health and is Mood-boosting. Portion: 1g per day. |
Sunflower Seeds |
High in Antioxidants, Vitamin E, Manganese, Plant Protein, Good Fatty Acids and Magnesium. Portion: ¼ cup per day. |
|
Pecan Nuts |
Source of Calcium, Manganese, Potassium, Blood Pressure Lowering, Healthy Monosaturated fat. Portion: ¼ per day |
Onion Seed |
Aid in Blood Sugar Regulation, Protect the liver, Alleviate Inflammation, Kill off Bacteria, Lower Bad Cholesterol, Packed with Antioxidants, Cancer-Fighting Properties. Sprinkle a teaspoon over food often. |
|
Brazil Nuts |
Reduce inflammation, Packed with Antioxidants, Minerals and Vitamins, Improves Thyroid Functioning and Heart Health. Portion: 6 per day |
Flaxseed |
High in Omega 3 Fatty Acid, Lowers Bad Cholesterol, Cancer Fighting, High in Plant Protein, High in Minerals. Add a teaspoon to your Cereal, Salad, eat over breads or in mustard / condiments. Portion: 2 Tbsp / day. |
