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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.
Amaranth - A naturally gluten-free ancient grain rich in protein, fiber, micronutrients, and antioxidants, amaranth is not technically a cereal grain like wheat or oats, but shares a comparable set of nutrients. High in antioxidants and phenolic acids (plant compounds that act as antioxidants, may help protect against heart disease and cancer), these ancient grains have been shown to be an anti-inflammatory. Amaranth may improve cholesterol levels and aid in weight loss due to its high protein and fiber levels. Amaranth is also a great source of manganese (important for brain function), magnesium (involved in over 300 reactions in the body), phosphorus (important for bone health), and iron (important in blood production and health).
Blueberries - A popular favorite, these dynamic berries have been shown to protect against heart disease and cancer due to their high antioxidant levels, which can also help to maintain bone strength, mental health, and healthful blood pressure levels. One cup contains 24% of the recommended daily intake of vitamin C.
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.