Grains Nuts And Seeds

Barley and rye

Barley and rye are high fiber whole grains and contain five times more fiber than any other. Studies show barley can slow the course of atherosclerosis and could lower the risk of type 2 diabetes. It is believed these grains reduce estrogen levels, help prevent the risk of heart disease, and regulate blood sugar levels.

Barley and rye are both good sources of potassium and fiber. They include small amounts of iron, Pantothenate, vitamins B1 and B6, and zinc. One cup of cooked grains contains 270 calories. These grains are a good choice for dinner, as they are high in tryptophan and can aide in restful sleep.

Oats

Beginning your day off with a dish of hot oats can provide you with energy and brain clarity. Studies have shown eating oats on a daily basis can help to lower blood cholesterol. Oats also have the ability to stabilize blood sugar levels and maintain regular bowel function.

Oats are a good source of fiber, magnesium, zinc, and vitamin E. One cup contains less than 150 calories, making it an excellent choice for those who are watching their waistline.

Quinoa

Pronounced keen-wa, and known as the "Mother of all Grains", this grain contains more protein than any other. Quinoa is an excellent source of manganese, magnesium, iron, and copper. It is a light grain that can be substituted for rice or pasta and makes a nice addition to soups and stews.

Rice

Rice is a good source of both magnesium and potassium. It also contains fiber, iron, niacin, vitamins B1 and B2, and zinc. Rice provides a quick energy boost and is easily digested. Rice helps to maintain bowel health and stabilizes blood sugar levels. There are many varieties of rice including white, brown, basmati, jasmine and saffron.

Wheatgerm

This super grain has been used for centuries to relieve constipation. Studies show wheatgerm supports the heart and may reduce the risk of heart disease. It strengthens the immune system and may help maintain cognitive function as we age.

Wheatgerm is rich in antioxidants and folate. It also contains vitamins B1, B6, and E and is a good source of potassium and zinc. It is recommended to consume two tablespoons of fresh wheatgerm on a daily basis. Sprinkle wheatgerm on cereal, oatmeal, fruit salad or yogurt.

NUTS and SEEDS

Almonds

Classified as a nut, almonds are actually the seed of the fruit of an almond tree. They offer a delicate and mild flavor to dishes and can be added to vegetables, meats, fruits and desserts.

Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids. Almonds are rich in potassium and are considered a "good" fat. These fruit seeds are high in calories, so limit your intake to no more than twelve per day. Unblanched almonds are considered to be the healthiest choice. Avoid dry roasted almonds or almonds covered in sugar, honey or salt.

Brazil nuts

Brazil nuts contain all the basic amino acids, making them a complete protein. Brazil nuts contain exceptionally high levels of selenium; a powerful antioxidant that can assist to reduce the risk of heart disease and cancer.

Brazil nuts are an excellent source of zinc, which is essential to digestion and metabolism. Brazil nuts contain a high level of fat and should not be consumed more than three times per week. One serving equals eight nuts and is equivalent to 30 grams of fat.

Chestnuts

These nuts pack a huge punch of beneficial carbohydrates, making them an excellent choice for people trying to gain weight. Chestnuts are cholesterol-free, low in sodium, and a good source of dietary fiber. Additionally, chestnuts contain minute totals of vitamin C, thiamine, and riboflavin. Even though chestnuts are considered a "good" fat, they should not be eaten more than four times per week. One serving of chestnuts equal five whole nuts. It's best to roast chestnuts at home by cooking them at 350 degrees Fahrenheit for approximately 5-6 minutes.

Pumpkin seeds

Fact finding shows pumpkin seeds to be proficient in lowering cholesterol levels, advancing prostate health, and supporting the function of the immune system. Pumpkin seeds are a rich source of potassium, omega-3 fatty acids and zinc. One and one-half ounces of pumpkin seeds can supply over one-third of an adult's daily zinc requirements. However, pumpkin seeds are elevated in calories and should be eaten in moderation. Limit use to no more than three times weekly.

Sunflower seeds

One of the most popular seeds consumed, sunflower seeds are rich in vitamin E and known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Experts recommend consuming two tablespoons of sunflower seeds each day. Doing so will double your intake of vitamin E. However, they are high in calories and should be eaten in limited quantities.