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A super wholefood that is its own balanced meal! Loaded with protein, fibers, and omegas, this whole food is cleansing and rich in vitamins. Flavored with essential oils, getting your daily dose of nutrients never tasted so good!
Almonds play a role in weight management and are a good source of protein, which helps satisfy hunger. Almonds provide a good source of heart-healthy, or monounsaturated, fats. Ingle suggests that adding raw almonds to your diet can improve your overall health and reduce your risk of heart disease. Ingle recommends eating a handful of almonds a day to see health benefits.
Health benefits of Almonds –
- Almond nuts are the complete source of energy as well as nutrients. They are rich in dietary fiber, vitamins, minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensuring protection against diseases and cancers. They help to lower bad cholesterol and increase good cholesterol. Almonds help to prevent coronary artery disease and strokes by favoring a healthy blood lipid profile.
- The nuts are an excellent source of vitamin E; Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
- These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Together, these vitamins work as cofactors for enzymes during cellular substrate metabolism.
- Further, they are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Health benefits of Cashew nuts –
- Cashews are packed with soluble dietary fiber, vitamins, minerals, and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.
- They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol.
- Cashew nuts are very rich source of essential minerals, especially manganese, potassium, copper, iron, magnesium, zinc and selenium. A daily handful of cashew nuts in the diet can provide enough of these minerals to prevent deficiency diseases. Selenium is an important micronutrient and functions as a cofactor for antioxidant enzymes such as Glutathione peroxidase, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes. Copper and Zinc are cofactors for many vital enzymes that regulate growth and development, sperm generation, digestion, and nucleic acid synthesis.
- Cashews are also rich in many essential vitamins, such as thiamin (vitamin B1) vitamin B2, niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), and riboflavin, which are essential for the metabolism of protein, fat, and carbohydrates at the cellular level. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent “pellagra” or dermatitis.
- Further, the nuts also contain a small amount of zea-xanthin, an important pigment flavonoid antioxidant that is selectively absorbed into the retinal macula lutea in the eyes. This antioxidant is thought to provide protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.
Health benefits of Peanuts –
- Peanuts are rich in energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
- They compose sufficient levels of monounsaturated fatty acids, especially oleic acid. It helps to lower LDL, “bad cholesterol”, and increases HDL, “good cholesterol”, levels in the blood.
- These nuts are a good source of dietary protein, which composes fine quality amino acids that are essential for growth and development.
- Peanuts contain high concentrations of poly-phenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.
- Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.
- Studies suggest that resveratrol reduces the risk of stroke by altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone causing blood vessel constriction that would elevate blood pressure) and by increasing production of the vasodilator hormone, nitric oxide.
- The nuts are an excellent source of vitamin E (a-tocopherol), a powerful lipid soluble antioxidant which helps maintain the cell membrane integrity of mucus membranes and skin by protecting against harmful oxygen free radicals.
- Peanuts are packed with many important B-complex vitamin groups such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B6, and folates. Niacin contributes to brain health and blood flow to the brain.
- Minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium are abundant in peanuts. Just a hand full of peanuts per day provides the recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.
Nutrients: Vitamins E, B1, B2, B3, calcium, copper, magnesium, manganese, iron, selenium, zinc, omega 6 fatty acids, and protein.
Health benefits of Sunflower Seeds –
- They are high in energy and they are incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins.
- Much of their calories come from fatty acids. The seeds contain more than 50% fatty acids and are especially rich in the polyunsaturated fatty acid linoleic acid. They are also high in monounsaturated oleic acid that helps lower LDL,”bad cholesterol”, and increases HDL, “good-cholesterol”, in the blood.
- Like other nuts, they are a very good source of proteins with fine quality amino acids, such as tryptophan, that are essential for growth, especially in children.
- In addition, the sunflower seeds contain health benefiting poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acids. These are natural anti-oxidants which help remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce blood sugar levels by limiting glycogen breakdown in the liver.
- The seeds are a very rich source of vitamin E, a powerful lipid soluble antioxidant that is required for maintaining cell membrane integrity of mucus membranes and skin by protecting them from harmful oxygen-free radicals.
- Sunflower kernels are among one of the finest sources of the B complex group of vitamins, such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
- Sunflowers are also an incredible source of folic acid. Folic acid is essential for DNA synthesis and, when given to an expectant mother during the peri-conception period, it may prevent neural tube defects in the baby.
- Niacin and pyridoxine are other B complex vitamins found abundantly in sunflower seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which, in turn, helps reduce anxiety and neurosis.
- The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
Nutrients: Vitamins B1, B2, B3, iron, magnesium, phosphorous, potassium, selenium, zinc, omega-3 and omega-6 acids, protein
Health benefits of Pumpkin Seeds –
- Pumpkin seeds are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
- The seeds contain high-quality protein. In addition, the seeds are an excellent source the amino acids tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature’s sleeping pill. Further, tryptophan is a precursor of the B complex vitamin, niacin.
- Glutamate is required in the an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
- Pumpkin seeds are a very good source of anti-oxidant vitamin E. Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
- Pumpkin kernels are an also excellent source of B complex group of vitamins, such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as cofactors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps to reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and neurosis.
- Furthermore, its seeds contain very high levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Pumpkin seeds are also very rich in manganese. Manganese is an all-important cofactor for the antioxidant enzyme, superoxide dismutase. The consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-derived free radicals.
Pumpkin seeds, dried, Nutritional value per 100 g.
(Source: USDA National Nutrient data base)
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||49.05 g||1.64|
|Dietary Fiber||6 g||0.16|
|Pantothenic acid||0.750 mg||0.15|
|Vitamin A||16 IU||0.005|
|Vitamin C||1.9 µg||0.03|
|Vitamin E-γ||35.10 mg||2.37|
Health benefits of Flax Seeds –
- The seeds are an excellent source of numerous health-benefiting nutrients, dietary fiber, minerals, antioxidants and vitamins that are essential for optimum health.
- Flax seeds are rich in monounsaturated fatty acids like oleic acid. It is also one of the top vegetable sources of omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of small portions of flax seeds in the diet helps to lower total cholesterol, as well as LDL, “bad cholesterol”, and increases HDL, “good cholesterol”, levels in the blood. Research studies suggest that a diet rich in fiber, monounsaturated fatty acids and omega-3 fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
- Flax seeds are, perhaps, one of the most widely available botanical sources of Omega-3 fatty acids. Omega-3 fatty acids, due to their anti-inflammatory properties, help lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Adequate quantities of n-3 oils are required for normal infant development and the maturation of nervous system.
- The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties.
- Flax seeds are an excellent source of vitamin E and are especially rich in gamma-tocopherol. Vitamin E is a powerful lipid soluble antioxidant that is required for maintaining the cell membrane integrity of mucus membranes and skin by protecting it from harmful oxygen-derived free radicals.
- The seeds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Thiamin is an essential cofactor for carbohydrate metabolism and helps prevent beriberi disease. Folates help prevent neural tube defects in the fetus when consumed during the pre-conception period and pregnancy.
- Furthermore, flax seed is also a rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
- Incredibly rich in numerous health benefiting phyto-nutrients and anti-oxidants, black currants have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that the consumption of black currants may have potential health benefits by fighting against cancer, aging, inflammation, and neurological diseases.
- Black currants have anti-oxidant value (Oxygen Radical Absorbance Capacity- ORAC) of 7950 Trolex Equivalents per 100g, which is one of the highest value for fruits.
- These berries are an excellent source of the antioxidant vitamin, vitamin C. 100 g of fresh currants provide more than 300% of daily-recommended intake values of vitamin C. Vitamin C helps the body develop immunity against infectious agents and also helps scavenge harmful oxygen-free radicals from the body.
- Black currants are high in vitamin A and flavonoid anti-oxidants such as beta-carotene, zea-xanthin and cryptoxanthin levels. These compounds are known to have antioxidant properties. Vitamin A is also required for maintaining the integrity of mucus membranes and skin, and is essential for healthy eye-sight. Furthermore, consumption of natural fruits rich in flavonoid anti-oxidants helps to protect from lung and oral cavity cancers.
- Black currants are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1). These vitamins are essential due to the fact that the body requires them from external sources to replenish and are required for metabolism.
- They also contain significant amounts of mineral iron which is required for red blood cell (RBC) production in the bone marrow.
- Additionally, the berries are also a quality source of other important minerals, like copper, calcium, phosphorus, manganese, magnesium, and potassium, which are very essential for body metabolism.
Health benefits of Raisins –
- Raisins are dense sources of energy, vitamins, minerals, fiber, and anti-oxidants.
- Like grapes, raisins contain the compound resveratrol. Resveratrol, a polyphenol anti-oxidant, has anti-inflammatory, anti-cancer, and cholesterol lowering properties. Studies suggest that resveratrol promotes protective action against melanoma, colon and prostate cancer, along with diseases such as coronary heart disease (CHD), degenerative nerve disease, Alzheimer’s disease and viral/fungal infections.
- In addition, resveratrol reduces stroke risk by supporting lower blood pressure and increasing nitric oxide, which is a vasodilator.
- Like grapes, raisins (especially those derived from red/purple grapes) are very high in anthocyanins, another class of anti-oxidants. Anthocyanins have been found to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer properties.
- 100 g raisins provide 10% of daily required levels of dietary fiber. Studies suggest that moderate fiber in the diet helps lower body weight, cholesterol levels in the blood, the incidence of colon and breast cancer, and promotes regularity.
- They are also abundant in flavonoid compounds such as tartaric acid, tannins, and catechins. Together with inulin and fiber, these compounds support healthy digestive function.
- Raisins are dense sources of minerals like calcium, iron, manganese, magnesium copper, fluoride, and zinc. Copper and manganese are essential cofactors of the antioxidant enzyme superoxide dismutase.
- Raisins also contain high levels of iron. In addition, they are rich in the heart-healthy electrolyte, potassium. Potassium reduces blood pressure and, thereby, helps prevent stroke, chronic heart disease, and peripheral vascular diseases.
- Furthermore, they are also a good source of B complex vitamins such as thiamin, pyridoxine, riboflavin, and pantothenic acid.
- Apricots are a rich source of dietary fiber, antioxidants, vitamins, and minerals. They contain numerous health promoting nutrients that help prevent heart disease, reduce LDL, “bad cholesterol”, levels and offer protection against some cancers.
- Apricots are excellent sources of vitamin A and carotenes. Both compounds are known to have antioxidant properties and are important for eye health. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits, rich in carotenes, helps protect the body from lung and oral cavity cancers.
- Fresh fruits contain vitamin C, another natural anti-oxidant. Vitamin C helps the body develop a resistance against infectious agents and scavenge harmful oxygen-derived free radicals.
- Apricots are also a quality source of minerals such as potassium, iron, zinc, calcium and manganese. Potassium is a heart-healthy mineral and an important component of cell and body fluids that help regulate heart rate and blood pressure.
- Altogether, these compounds act as protective scavengers against oxygen-derived free radicals that play a role in aging, cancers and various disease processes.
- Consumption of fruits, like apricots, also helps eyes protect from age-related macular disease (AMRD), especially in the elderly people.
Health benefits of Cranberries –
- Cranberries have significant amounts of proanthocyanidins. Scientific studies have shown that consumption of cranberries has potential health benefits against cancer, aging, neurological diseases, inflammation, diabetes, and bacterial infections.
- Antioxidant compounds in cranberries may prevent cardiovascular disease by preventing cholesterol plaque formation in the heart and blood vessels. These compounds help the body lower bad cholesterol levels and increase good cholesterol levels in the blood.
- Research studies show that cranberry juice consumption offers protection against bacterial infections such as E.coli in the urinary system by inhibiting bacterial-attachment to the bladder and urethra.
- Cranberries also prevent plaque formation on tooth enamel and helps prevent the development of cavities.
- In addition, the berries are also a good source of many vitamins and minerals like vitamin C, vitamin A, beta-carotene, lutein, zea-xanthin, potassium, and manganese.
Health benefits of Walnut Oil –
- A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts.
- Walnuts are rich in phytonutrients and are an excellent source of selenium, phosphorous, magnesium, zinc, iron, and calcium.
- Walnuts and/or walnut oil provide hefty levels of Vitamins B1, B2, and B3, coupled with Vitamin-E and niacin.
- Walnuts and walnut oil are also rich in antioxidants and are one of the best tree nut sources of antioxidants. Antioxidants are substances that counter the effects of free radicals, which are substances that cause cell damage and accelerate the aging process. Walnuts are especially dense in the antioxidant ellagic acid, which aids in controlling the replication of malignant tumors and has anti-bacterial, anti-inflammatory, antiviral, and antiseptic properties. Gallic acid and malic acid, both antioxidants, are present in smaller quantities and have similar protective effects. This demonstrates, yet again, that nutrition is best derived from whole foods verses liquid vitamins and other vitamin supplements.
- Overall, regular use of walnut oil provides a dietary source of essential fatty acids and antioxidants, both of which are often difficult to attain in adequate quantities within a typical Western diet. The practical benefits of regular use include significant reductions in coronary heart disease risk, possible decreases in cancer risk, and slowing the aging process.
- Grape seed oil has the same antioxidants as green tea, black tea, berries and red wine.
- The antioxidants in the oil are called procyanidolic oligomers (PCO’s), known for their health giving properties, and are more powerful than vitamin C and vitamin E.
- It is very rich in vitamins, minerals and protein,
- Grape seed oil contains polyphenols, which are antioxidants, and definitely what you need when it comes to looking younger. Polyphenols can help slow the process of aging, along with their anti-inflammatory and antioxidant properties, and, in turn, makes it great for clearing up acne.
- The oil also prevents pore clogging and breakouts and is very good for oily skin as well.
- This oil contains a high amount of linoleic acid, which is a fatty acid essential for the health of the skin and cell membranes.
- It fights free radicals and stops some of the enzymes that destroy collagen, elastin and other connective tissue.
- As a natural oil, it will inhibit problems, such as fine lines and wrinkles, caused by the loss of collagen and elastin.
- Along with vitamin C, grape seed oil helps the skin with the production of collagen. Make sure organic cold pressed grape seed oil is always used.
- There are plenty of products you can use to smooth out wrinkles and fine lines, but most of these products are only temporary. Whereas a natural oil, like grape seed, can offer a more natural and healthy solution.
- As we age, our bodies produce less and less collagen, which leads to fine lines, wrinkles and blemishes. It makes sense to use a natural oil, like grape seed, to help combat the aging process and keep skin looking younger.
- It is excellent for your circulatory system and can help relieve varicose and spider veins. It is also useful in helping with a number of other conditions such as premenstrual syndrome, dental cavities, cancer, chronic venous insufficiency (damaged valves in the veins carrying blood to the heart).