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 Almonds - Almonds are actually seeds rather than a true nut. Full of unsaturated fats, almonds may improve blood cholesterol status by boosting HDL, or “good” cholesterol and increase vitamin E levels. A 2015 study looked at nut consumption and cancer risk and found that “consuming higher quantities of peanuts, walnuts, and almonds appear to have a protective factor for development of breast cancer” and found a 2-3x lower risk of developing breast cancer. These seeds also helped improve lipid (fat) levels in blood, increased antioxidants, reduced blood pressure, and improved blood flow in 2014 study of healthy males aged 20-70 years old. Almonds can also improve magnesium levels, which may be linked to improved blood sugar levels and fat levels (one ounce of almonds contains between 18-24% of an adults daily magnesium requirement). Low in carbohydrates, almonds can help manage weight, as they leaves you feeling full. They may also boost bone health due to the levels of calcium, magnesium, manganese, protein, zinc, and vitamin K in them.
Bananas - High in potassium, bananas may help manage blood pressure and reduce strain on cardiovascular system. Their high antioxidant and vitamin C levels may help with cancer and other ailments like asthma. Their fiber, potassium, folate, and antioxidant content support heart health and blood sugar levels. Fiber also aids overall digestive health. They also contain tryptophan (an amino acid), which may preserve memory, boost ability to learn and remember, and regulate mood.
Coconut Sugar - a natural sweetener made from the coconut palm sap. Regular table sugar and high-fructose corn syrup don’t contain any vital nutrients, unlike coconut sugar, which retains quite a bit of the nutrients found in the coconut palm (minerals: iron, zinc, calcium, potassium; fatty acids: polyphenols and antioxidants). Coconut sugar also contains the fiber inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular sugar.
Flax - With a good amount of protein, fiber, omega-3 fatty acids, vitamins, and minerals, these seeds are a rich source of the fatty acid alpha-linolenic acid (ALA), a heart healthy substance not produced in the body. They are also a rich source of lignans, which may reduce cancer risk. Full of dietary fiber, both soluble and insoluble, flax seeds are a combatant against diabetes and can aid in weight management and may lower blood pressure and improve cholesterol levels. Flax is a great source of plant based protein, and rich in amino acids. Flax seed protein has been shown to improve immune function, lower cholesterol, prevent tumors, and to have anti-fungal properties.
Peanuts - excellent source of biotin (part of vitamin B complex), which is involved in dozens of enzymatic reactions in the body. Biotin could be beneficial for treatment of MS, diabetes, and some brain conditions, and is essential for pregnant women. A quarter-cup of peanuts contains 88% of the daily recommended value of biotin. Full of heart healthy monounsaturated fats, which are associated with lower cardiovascular risk and promotes the artery clearing process. Contain antioxidants - can lower cancer risk, increase brain blood flow (reducing risk for stroke). Contain copper, which is considered an essential micronutrient and is necessary for several physiological processes. Copper is needed for neurons to create the myelin sheath and increases the speed of neural transmission.
Pumpkin Seeds - rich in antioxidants (carotenoids and vitamin E), iron, zinc, magnesium, which all may improve heart health. Can reduce inflammation and protect from free radicals and cancer. May help improve prostate and bladder health. High in magnesium, which is needed for more than 600 chemical reactions in the body. Magnesium levels may also aid in controlling blood sugar levels and help with type 2 diabetes. Great source of dietary fiber, which can promote good digestive and cardiovascular health. High zinc levels may improve sperm quality and healthy testosterone levels. Natural source of tryptophan, an amino acid that is thought to improve sleep.
Sesame Seeds - good source of fiber, which supports digestive and heart health. May lower cholesterol and triglyceride levels, which are risk factors for heart disease. Nutritious source of plant protein and high in methionine and cysteine, two amino acids. High in magnesium, which may help lower blood pressure. Hulls contain calcium, which supports bone health. Preliminary research suggests that sesame seeds and their oil may have anti-inflammatory properties. Good source of B vitamins in both the hull and the seed. Contain iron, copper, and B6, which may all aid in blood cell formation. Low in carbs and high in protein and healthy fats, which all may aid in blood sugar control. Also contain pinoresinol, which may help inhibit the enzyme maltase which breaks down maltose (used in some products as a sweetener). Rich in antioxidants. May support the immune system. Good source of selenium, which supports thyroid health.
Sunflower Seeds - especially high in vitamin E, selenium, phenolic acids, and flavenoids, which all function as antioxidants. May help lower blood pressure, cholesterol, and blood sugar due to the magnesium content and fatty linoleic acid.
Vanilla - The compound vanillin can provide a calming effect and has a similar antidepressant effect as the antidepressant fluoxetine. Helps curb sugar intake (fewer calories and carbohydrates than sugar). Has antioxidant properties from calcium, magnesium, phosphorus, and potassium. Has antibacterial properties and can aid in preventing infection. Potassium content helps with kidney and heart function.