| Content | For centuries, flax seeds have been prized for their health-protective properties.
Nowadays, flax seeds are emerging as a "superfood" as more scientific research points to their health benefits.
Grown since the beginning of civilization, flax seeds are one of the oldest crops. There are two types, brown and golden, which are equally nutritious.
A typical serving size for ground flax seeds is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of protein, fiber, and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
One tablespoon of ground flax seeds contains the following
- Calories: 37
- Protein: 1.3 grams
- Carbs: 2 grams
- Fiber: 1.9 grams
- Total fat: 3 grams
- Saturated fat: 0.3 grams
- Monounsaturated fat: 0.5 grams
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
Interestingly, flax seeds' health benefits are mainly attributed to the omega-3 fatty acids, lignans, and fiber they contain. | Moong dal beans are dried, mature mung beans that have been skinned. Naturally low in fat and high in fiber, a 1-cup serving of cooked moong dal has less than 1 gram of total fat, over 14 grams of protein, and 15.4 grams of dietary fiber. A 1-cup serving contains 212 calories. | They are derived from dried grapes and you may find them with a golden, green, and blackish hue. They are full of natural sugars and that makes them great energy boosters.
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- Regulates Blood Pressure.
- Weight Loss.
- Helps Boost Immunity.
- Increases Bone Strength.
- Prevents Bad Breath.
- Prevents Anemia.
| Pistachio nuts are not only tasty and fun to eat but also super healthy.
These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.What’s more, they contain several essential nutrients and can aid weight loss and heart and gut health.
Interestingly, people have been eating pistachios since 7000 BC. Nowadays, they're very popular in many dishes, including ice cream and desserts
- Loaded with nutrients. ...
- High in antioxidants. ...
- Low in calories yet high in protein. ...
- May aid weight loss. ...
- Promote healthy gut bacteria. ...
- May lower cholesterol and blood pressure. ...
- May promote blood vessel health. ...
- May help lower blood sugar.
Pistachios are very nutritious, with a 1-ounce (28-gram) serving of about 49 pistachios containing the following
- Calories: 159
- Carbs: 8 grams
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 13 grams (90% are unsaturated fats)
- Potassium: 6% of the Reference Daily Intake (RDI)
- Phosphorus: 11% of the RDI
- Vitamin B6: 28% of the RDI
- Thiamine: 21% of the RDI
- Copper: 41% of the RDI
- Manganese: 15% of the RDI
| Kidney beans are a variety of the common bean (Phaseolus vulgaris), a legume native to Central America and Mexico.
The common bean is an important food crop and a major source of protein throughout the world.
Used in a variety of traditional dishes, kidney beans are usually eaten well cooked. Raw or improperly cooked kidney beans are toxic, but well-prepared beans can be a healthy component of a well-balanced diet
Kidney beans are mainly composed of carbs and fiber but also serve as a good source of protein.
The nutrition facts for 3.5 ounces (100 grams) of boiled kidney beans are:
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fiber: 6.4 grams
- Fat: 0.5 grams
| Barnyard Millet
health benefits of Barnyard Millet:
-Low in calories: It is a good source of highly digestible protein and is least caloric dense compared to other cereals. Almost, one serving of barnyard millets (25g, raw) contains 75-83 calories and 1.5-1.9g of protein.
-Low in glycemix index: The carbohydrate content in Barnyard Millet is quite low. Hence it can be recommended for patients with cardiovascular disease and type 2 diabetes.
-Dietary fiber: It contains good amount of both soluble and insolube fiber. The content of fiber in this millet is highest compared to other millets; it is as high as 12.6% including soluble (4.2%) and insoluble (8.4%) fractions. It thus helps in preventing constipation, excess gas, bloating and cramping.
-Gluten free: Like all millets, barnyard millet is also gluten-free.
-Great source of iron: Some of its varieties have high amount of iron (18.6 mg in 100g of raw millet) which is the richest amongst all millets and cereal grains. |
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