Legumes include all beans, lentils, and nuts. They are low in fat, a very rich source of plant protein, fiber, and many vitamins and minerals. The soluble fiber in beans helps reduce the damaging LDL cholesterol in the blood, thus lowering the risk of heart disease. Beans when soaked in water before cooking, are easy to digest. Sprouted beans are superfoods. They are easier to digest and provide energy, bioavailable vitamins, minerals, protein, phytochemicals and enzymes. Some examples of beans and lentils are: black eyed peas, garbanzo beans, navy beans, cannellini beans, black beans, pinto beans, kidney beans, lima beans, edamame, split peas, moong beans, etc.
Nuts contain essential fatty acids. The fats in nuts for the most part are unsaturated fats, including monounsaturated fats. Nuts are good sources of vitamins B2, B6, E and are rich in protein, folate, omega-3 fats and fiber. Nuts also contain essential minerals such as magnesium, copper, potassium, phosphorus, selenium and zinc. Nuts are most healthy when consumed in their raw form. The roasting process destroys up to 15% of the healthy oils that occur naturally in nuts. Some examples of edible nuts are: almonds, cashews, pistachios, peanuts, walnuts, macadamia, brazil nuts, hazel nuts, pecan, pine nuts, etc.
Seeds are super healthy and are a great natural source of protein, anti-oxidants, omega-3 and 6 fatty acids, vitamins B, E, minerals such as iron, calcium, magnesium, phosphorous, zinc and fiber. Some examples of edible seeds are: sesame, chia, pumpkin, sunflower, hemp, flax seeds, etc.
Nuts contain essential fatty acids. The fats in nuts for the most part are unsaturated fats, including monounsaturated fats. Nuts are good sources of vitamins B2, B6, E and are rich in protein, folate, omega-3 fats and fiber. Nuts also contain essential minerals such as magnesium, copper, potassium, phosphorus, selenium and zinc. Nuts are most healthy when consumed in their raw form. The roasting process destroys up to 15% of the healthy oils that occur naturally in nuts. Some examples of edible nuts are: almonds, cashews, pistachios, peanuts, walnuts, macadamia, brazil nuts, hazel nuts, pecan, pine nuts, etc.
Seeds are super healthy and are a great natural source of protein, anti-oxidants, omega-3 and 6 fatty acids, vitamins B, E, minerals such as iron, calcium, magnesium, phosphorous, zinc and fiber. Some examples of edible seeds are: sesame, chia, pumpkin, sunflower, hemp, flax seeds, etc.
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