|Content||Pumpkin seeds may be small, but they’re packed full of valuable nutrients.
Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
Because of this, pumpkin seeds have been associated with several health benefits.
These include improved heart health, prostate health, and protection against certain cancers.
In addition, a 1-ounce (28-gram) serving contains:
They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folate.
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams (6 of which are omega-6s)
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
|Figs are a unique fruit resembling a teardrop. They’re about the size of your thumb, filled with hundreds of tiny seeds, and have an edible purple or green peel. The flesh of the fruit is pink and has a mild, sweet taste.
Figs — and their leaves — are packed with nutrients and offer a variety of potential health benefits. They may promote healthy digestion, decrease your risk of heart disease, and help you manage your blood sugar levels.
Fresh figs are rich in nutrients while being relatively low in calories, making them a great addition to a healthy diet.
One small (40-gram) fresh fig contains
- Calories: 30
- Protein: 0 grams
- Fat: 0 grams
- Carbs: 8 grams
- Fiber: 1 gram
- Copper: 3% of the Daily Value (DV)
- Magnesium: 2% of the DV
- Potassium: 2% of the DV
- Riboflavin: 2% of the DV
- Thiamine: 2% of the DV
- Vitamin B6: 3% of the DV
- Vitamin K: 2% of the DV
|Almonds are among the world’s most popular tree nuts.
They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains
- Almonds Reduce Cholesterol:
- Almonds are Good for Your Heart:
- Almonds Regulate Blood Sugar:
- Almonds have High Vitamin E:
- Almonds Reduces Weight:
- Almonds are Rich in Nutrients:
- Almonds are Good for Your Eyes:
- Almonds have a Rich Source of Antioxidants:
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.
|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.||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.||Browntop Millet
Browntop millet is the king of fibre with 12.5 mgs per 100 gms. Barnyard and brown top millets are high on minerals at 4.4 and 4.2 mgs per 100 gms and there is more.|