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 Acai - Rich in antioxidants, acai can lower inflammation and oxidative stress, improve cognitive function by inhibiting neuroinflammation and increasing blood flow to the brain, and also help improve memory. Full of fiber and heart-healthy fats, acai also supports good cholesterol and can lower LDL, or “bad” cholesterol, and lower blood sugar levels. This superfood may have anticarcinogenic properties due to its high antioxidant levels.
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).
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.
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.
Brown Rice Protein - The amino acids found in brown rice protein can help nourish blood vessels, and improve kidney and liver function. Cysteine, a building block for protein, can enhance lung function and promote the body’s detox process. Brown rice protein has been shown to aid in improving cholesterol levels and blood sugar regulation. Brown rice is proven to be anti-diabetic and anti-cholesterol, as well as cardio-protective and an antioxidant. It can even help build lean muscle mass, comparable to the same levels of whey protein use. It has a thermic effect, creating heat in the body through the process of digestion; this can help with weight loss because the body continues to burn calories long after the protein is consumed. It also has a high fiber content, further helping heart and digestive health.
Cacao Nibs - a nutrient-packed superfood substantially lower in sugar than other chocolate products that still give you the chocolate-y taste. As a good source of fiber, protein, and healthy fats (all promote fullness), cacao nibs can aid in heart health. Can improve heart health and reduce numerous heart disease risk factors like high blood pressure and cholesterol levels. Delicious and rich in minerals (iron, magnesium, phosphorus, zinc, manganese, copper), they are also full of flavonoid antioxidants. Studies show that people who consume diets rich in flavonoids have lower rates of heart disease, certain cancers, and mental decline. Acting as an anti-inflammatory, cacao nibs may boost immune health through the gut (gut-associated lymphoid tissue located throughout the intestines, contains 70% of the immune cells in the body).
Cranberries - a good source of various vitamins and minerals and can help manage risk factors of cardiovascular disease, including systolic blood pressure. They can also help reduce body mass index and improve levels of “good” HDL cholesterol. They may also benefit oral health and prevent gum disease by preventing bacteria from binding to the surface of teeth. These deliciously tart berries are a good source of vitamin C, a range of vital B vitamins, and fiber, which can aid in heart health and certain gastrointestinal conditions.
Flax Seeds - 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.
Hemp Seeds - Technically a nut, hemp hearts are over 30% fat and exceptionally rich in two essential fatty acids: linoleic acid (omega-6) and alpha-linoleic acid (omega-3). They also contain gamma-linoleic acid, which contains several benefits. As a great protein source, over 25% of hemp seeds’ total calories are from high-quality protein. They are also a great source of vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. Consuming hemp seeds may reduce risk of heart disease, thanks to arginine, which produces nitric oxide, causing blood vessels to dilate/relax, leading to lowered blood pressure. Fatty acids may also affect immune responses in your body and benefit skin disorders. Hemp seeds are full of soluble and insoluble fiber, which aids in digestion, weight management, and heart health.
Nuts - highly nutritious seed kernels high in fat and calories. While carb content varies by nut, they are all generally an excellent food to eat on a low-carb diet. Loaded with antioxidants, which neutralize free radicals and reduce “bad” LDL cholesterol, they are heart healthy and may fight against cancer. Several studies have shown that the body does not absorb all of the calories in nuts and can actually help promote weight loss, even though they are high in calories. May lower LDL cholesterol and triglycerides. Have strong anti-inflammatory properties. Many types of fiber function as prebiotics.
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.
Turmeric - main active ingredient, curcumin, has powerful anti-inflammatory effects and is a strong antioxidant. Can boost brain-derived neurotrophic factor (BDNF), which is a gene involved in making a protein responsible for neuron life development. BDNF plays a role in learning and memory, and many common brain disorders have been linked to decreased levels of BDNF. Curcumin may help reverse many steps in the heart disease process as it improves the function of the endothelium, the lining of the blood vessels. Endothelial dysfunction is a major driver of heart disease. Curcumin has been studied as a beneficial herb in cancer treatment by contributing to the death of cancer cells, reducing growth of new blood cells in tumors, and reducing the spread of cancer. Curcumin may also be useful in treating alzheimer’s, as it is known that inflammation and oxidative damage play a role in the disease and curcumin affects both. Curcumin has also been shown in a study to act as an antidepressant.
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.