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KIJIJI PONGOLA PROJECT

Know What you Consume?

The Healthy Eating Pyramid is a simple visual guide to the types and proportion of foods that we should eat every day for good health.

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Nuts & Seeds

Cashew

Cashews are used in a variety of ways, due to their utility as an antioxidant. They are also rich in magnesium, which helps with joint flexibility.

Peanuts

One of the most well-known uses of peanuts is peanut butter, which has multiple uses, such as: peanut butter and jelly sandwich and Reese’s peanut butter cup.

Macadamia Nuts

Macadamia nuts are a good source of vitamin A, protein, and iron, among other minerals.

Hazelnuts

Hazelnuts are commonly used in conjunction with chocolate to make desserts, such as chocolate truffles and Nutella. They are also commonly used in coffee flavoring, and can be used in savory dishes to accompany meat, such as sausage.

Pecans

Pecans contain monounsaturated fats and are antioxidants. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol.

Almonds

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Pistachios

High levels of unsaturated fatty acids and potassium. They can lower your chances for cardiovascular disease. Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar, blood pressure, and cholesterol in check. They are also high in protein, fiber, and vitamins.

Brazil nuts

Nutritionally, Brazil nuts are a good source of nutrients, including protein, fiber, selenium (Se), magnesium, phosphorus and thiamin. They also contain niacin, vitamin E, vitamin B6, calcium, iron, potassium, zinc and copper. The nuts have high nutritive food value containing 60–70% oil and 17% protein.

Walnuts

Walnuts can be eaten raw after they are thoroughly sprayed down with a pressure washer and dried. At this point the walnuts can be shelled and eaten raw, or roasted and seasoned. Rich in Antioxidants. Super Plant Source of Omega-3s. May Decrease Inflammation. Promotes a Healthy Gut. May Reduce Risk of Some Cancers. Supports Weight Control. May Help Manage Type 2 Diabetes and Lower Your Risk. May Help Lower Blood Pressure.

Chestnuts

Chestnuts remain a good source of antioxidants, even after cooking. They’re rich in Gallic acid and ellagic acid—two antioxidants that increase in concentration when cooked. Antioxidants and minerals like magnesium and potassium help reduce your risk of cardiovascular issues, such as heart disease or stroke.

Sunflower Seeds

Sunflower seeds are high in protein and rich in healthy fats, as well as antioxidants that can lower your risk of developing serious conditions. It’s also an excellent source of: Vitamin E, Vitamin B1, Vitamin B6, Iron, Copper, Selenium, Manganese & Zinc.

Kola Nuts

Boost to metabolism: Kola nut products contain caffeine, which may give a person’s metabolism a boost. Aid to digestion: Kola nut powder and extract may help digestion. Increase in circulation: The caffeine and theobromine in the kola nut may speed up the heart rate, which increases circulation.

Pumpkin seeds

Pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, a mineral that helps the immune system fight bacteria and viruses. Pumpkin seeds are also an excellent source of: Phosphorus.

Flaxseeds

Though tiny, they are rich in the omega-3 fatty acid ALA, lignans and fiber, all of which have been shown to have many potential health benefits. They can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer and may benefit people with diabetes

Cacao

Cacao powder is packed with flavonoids. These nutrients that have been shown to help lower blood pressure, improve blood flow to the brain and heart, and aid in preventing blood clots. The flavonoids in cacao powder may help increase insulin sensitivity, reducing your risk of diabetes.

Cedar Nuts

Cedar nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Other nutrients in Cedar nuts include: Phosphorus. Vitamin K. Dietary fiber. Vitamin E. Calcium. Manganese.

Pine Nuts

Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Other nutrients in Pine nuts include: Phosphorus. Vitamin K. Dietary fiber. Vitamin E. Calcium. Manganese.

Acorns

Acorns are especially high in potassium, iron, vitamins A and E, and several other important minerals. Plus, these nuts are low in calories. Most of their calories come in the form of healthy unsaturated fats.

Coconut

Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it’s high in calories and saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet.

Ginkgo Nuts

Ginkgo nuts were used for cough, fever, diarrhea, toothaches, and even gonorrhea. It’s now sold mostly as a supplement for memory support or brain health. Ginkgo comes in tablets, capsules, extract, and tea form (raw or roasted ginkgo seeds can be poisonous).

Fruits

Acerola

Acerola is most well-known for being extremely rich in vitamin C. Because of this, it’s often used to help with or prevent colds or flu. It’s also used as an antioxidant nutrient. Together with vitamin C, acerola may be taken to boost immunity.

Apple

Apples are a good source of antioxidants, fiber, water, and several nutrients. Apples May Lower High Cholesterol and Blood Pressure. Eating Foods with Fiber, Including Apples, Can Aid Digestion. Apples Can Support a Healthy Immune System. Apples Are a Diabetes-Friendly Fruit. The Antioxidants in Apples May Play a Role in Cancer Prevention.

Apricot

Rich in vitamin A, beta-carotene, and other carotenoids, apricots are excellent for promoting eye health. Lutein helps to support retina and lens health, while carotenoids and vitamin E support overall vision. Apricot nutrients also help to reduce the risk of macular degeneration and cataracts.

Avocado

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

Banana

Bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C. All of these support heart health. A 2017 review found that people who follow a high fiber diet have a lower risk of cardiovascular disease than those on a low fiber diet.

Blackberry

Blackberries contain high levels of antioxidants, such as anthocyanins. Antioxidants help people to fight against the adverse impact of free radicals in the body. Free radicals can damage cells and are thought to be closely involved in the aging process plus other health conditions, such as cancer and heart disease.

Black Currants

Black currants are high in antioxidants, including vitamin C. Along with the anthocyanins in black currants, these antioxidants can help to give your immune system a boost, allowing your body to fight infection and viruses more effectively. Black currants are rich in an omega-6 fatty acid called gamma-linoleic acid.

Blueberry

The fiber, potassium, folate, vitamin C, vitamin B6, and phytonutrient content in blueberries supports heart health. The absence of cholesterol from blueberries is also beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

Breadfruit

Breadfruit is packed with nutrients, which lower cholesterol, fight infections, promote youthful skin and healthy hair. Since it contains a good amount of fiber that reduces the rate of glucose absorption, it is a diabetic friendly food.

Cantaloupe

Like an orange, cantaloupe is an excellent source of vitamin C, which helps our immune system. It is also a good source of vitamin B6, dietary fiber, folate, niacin, and potassium, which help maintain healthy blood sugar levels and metabolism.

Carambola

The sweet, buttery flesh of the fruit also possesses antioxidant, anti-inflammatory, and antibacterial properties. The seeds, meanwhile, are a good source of B vitamins like thiamine and riboflavin, which help to keep skin, hair, and nails healthy.

Cherimoya

Maintain Healthy Blood Pressure. Cherimoya contains nutrients like potassium and magnesium that may help lower blood pressure. Reduce the Risk of Cancer. Strengthen the Immune System. Reduce Inflammation. Support Healthy Digestion. Maintain Eye Health.

Cherries

Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients. You’ll get vitamins C, A, and K. Each long-stemmed fruit delivers potassium, magnesium, and calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline.

Clementine

Clementines contain high levels of antioxidants, such as vitamin C, which play an important role in reducing inflammation. Research links excessive inflammation to several types of cancer. Diets high in anti-inflammatory foods, like clementines, may reduce the likelihood of developing cancer.

Coconut Meat

Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it’s high in calories and saturated fat, so you should eat it in moderation. Overall, unsweetened coconut meat makes a great addition to a balanced diet.

Cranberry

Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content. In fact, research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.

Custard Apple

High in antioxidants. Custard Apple is loaded with antioxidants, which fight free radicals in your body. May boost your mood. May benefit eye health. May prevent high blood pressure. May promote good digestion. May have anticancer properties. May fight inflammation. May support immunity.

Date Fruit

Very Nutritious. Share on Pinterest. High in Fiber. Getting enough fiber is important for your overall health. High in Disease-Fighting Antioxidants. May Promote Brain Health. May Promote Natural Labor. Excellent Natural Sweetener.

Durian

Like chocolate, durian can make you happy. Durian may help regulate blood pressure. Durian may help you sleep better. Durian may help combat skin pigmentation and wrinkles. Durian contains nutrients that may help support bone health. Durian boosts energy.

Elderberry

Elderberry is used for the common cold, “the flu” (influenza), and H1N1 “swine” flu. It is also used for HIV/AIDS and boosting the immune system. Elderberry is also used for sinus pain, back and leg pain (sciatica), nerve pain (neuralgia), and chronic fatigue syndrome (CFS).

Fejjoa

Feijoas are also a wonderful source of antioxidants, well known for their protective health benefits. Specifically the Proanthocyanins, a type of polyphenol antioxidant, found in feijoas has been found to reduce inflammation and blood clotting as well as potentially playing a role in regulating blood pressure.

Figs

Figs are a good source of both calcium and potassium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis. Studies suggest that a potassium-rich diet, in particular, can improve bone health and reduce bone turnover.

Gooseberry

Highly nutritious. Gooseberries are low in calories and fat, yet packed with nutrients. …High in fiber and low in calories. Rich in antioxidants. May help control blood sugar. May protect your brain. May have anticancer effects. Good for your heart. Easy to add to your diet.

Grapefruit

t’s Low in Calories, Yet High in Nutrients. It May Benefit Your Immune System. May Promote Appetite Control. It Has Been Shown to Aid Weight Loss. Grapefruit May Help Prevent Insulin Resistance and Diabetes. Eating Grapefruit May Improve Heart Health.

Grapes

Grapes are a good source of potassium, a mineral that helps balance fluids in your body. Potassium can help bring down high blood pressure and lower your risk of heart disease and stroke.

Guava

May Help Lower Blood Sugar Levels. May Boost Heart Health. May Help Relieve Painful Symptoms of Menstruation. May Benefit Your Digestive System. May Aid Weight Loss. May Have an Anticancer Effect. May Help Boost Your Immunity. Eating Guavas May Be Good for Your Skin.

Honeydew Melon

Honeydew provides you with natural sugars that will continue to fuel your cells throughout the day. It also is low in fat and contains several key vitamins and minerals, such as: Vitamin C: proven to boost your immune system, as well as give you healthy skin, strengthen tissues, and promote healthy brain function.

Jackfruit

The nutrients in jackfruit may help lower your risk for some health issues, including: Constipation. Jackfruit is a good source of fiber, so it could help you feel fuller for longer and help keep your bowel movements regular. Ulcers, Diabetes, High blood pressure & Skin problems.

Java Plum

The fruit syrup is very useful for curing diarrhea. It is stomachic, carminative, and diuretic, apart from having cooling and digestive properties (Thaper, 1958). Jamun seeds are also known for their medicinal properties and are used to treat diabetes, diarrhea, and dysentery.

Jujube Fruit

Jujubes are a powerhouse of essential vitamins and antioxidants. They are particularly very rich in vitamin C. Vitamin C helps vitalizing skin, fights free radicals and strengthens the immunity by keeping diseases at bay. 100 grams of jujube have 69 milligrams vitamin C.

Kiwifruit

Kiwis are high in Vitamin C and dietary fiber and provide a variety of health benefits. This tart fruit can support heart health, digestive health, and immunity. The kiwi is a healthy choice of fruit and is rich with vitamins and antioxidants.

Kumquat

They’re high in vitamins C (about 8 mg each) and offer some vitamin A (about 3 mcg each). The skin is full of fiber and antioxidants (substances that can protect your cells). Kumquats are also cholesterol-free and low in fat and sodium.

Lemon

Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.

Lime

Limes are high in vitamin C and antioxidants — both of which may offer health benefits. Eating limes or drinking the juice may improve immunity, reduce heart disease risk factors, prevent kidney stones, aid iron absorption, and promote healthy skin. Avoid limes if you’re allergic to citrus fruit.

Longan

Fresh longan fruit is high in vitamin C, as most fruits are — which is one reason why fruit is so vital in a healthy diet. One serving of longan provides almost a full day’s requirement. A longan’s unique appearance and taste may tempt your appetite and lead you to eat more fruit.

Loquat

Benefits of Loquat fruit includes lowers blood pressure, may lower risk of cancer, helps calm respiratory system, an immunity booster, helps you lose weight/aids digestion, a brain protector, keeps cholesterol at healthy levels, promotes bone health, great for the circulatory system, helps diabetics, great for eyesight.

Lychee

Lychees contain several healthy minerals, vitamins, and antioxidants, such as potassium, copper, vitamin C, epicatechin, and rutin. These may help protect against heart disease, cancer, and diabetes ( 3 , 6 , 7 , 16 )

Mandarin

Mandarins contains Vitamins A, B, and a high level of Vitamin C, a powerful antioxidant that neutralizes free radicals, prevents infections, cramps, and vomiting, and is great for the health of your skin.

Mango

Mango is a nutritious fruit loaded with healthy nutrients that can help support your skin and overall health. The vitamin A, vitamin C, and antioxidants in mango may help you prevent premature aging and protect your skin from sun damage.

Mangosteen

Mangosteen is used for diarrhea, urinary tract infections (UTIs), gonorrhea, thrush, tuberculosis, menstrual disorders, cancer, osteoarthritis, and an intestinal infection called dysentery. It is also used for stimulating the immune system and improving mental health.

Mulberries

Mulberries may lower cholesterol levels, help prevent fatty liver disease, and improve blood sugar control. They also decrease oxidative stress, which may reduce cancer risk. Improves digestive health. Controls blood sugar levels. Reduces cancer risk. Improves blood circulation. Improves immunity. Builds bone tissue. Promotes brain health. Promotes liver health.

Nectarine

Nectarines are a high source of vitamin C, vitamin A, and fiber, among other nutrients. The vitamins, minerals, and antioxidants in this fruit help promote various aspects of wellness, such as boosting immunity, lowering blood pressure, and promoting longevity.

Olives

The vitamins and antioxidants found in olives may provide important health benefits. For example, some studies have shown that olives may protect against osteoporosis, in which bones become brittle or weak. Olives are also rich in vitamin E, which can improve skin health and help your immune system.

Orange

Protects your cells from damage. Helps your body make collagen, a protein that heals wounds and gives you smoother skin. Makes it easier to absorb iron to fight anemia. Boosts your immune system, your body’s defense against germs.

Papaya

Good Eye Health. Papayas are loaded with Vitamin A, an antioxidant, which helps in improving eye health. Aids digestion. Anti-ageing. Boosts Immunity. Helps in weight loss. Better kidney health. Great for diabetics. Better cardiovascular health.

Passion Fruit

Provides key nutrients. Share on Pinterest Passion fruit contains high levels of vitamins A and C. …

Rich in antioxidants. Good source of fiber. Low glycemic index. Improve insulin sensitivity. Boosts the immune system. Supports heart health. Reduce anxiety.

Peaches

Fresh peaches are a moderate source of antioxidants and vitamin C which is required for the building of connective tissue inside the human body. Consumption of foods that are rich in vitamin C helps a person develop resistance against infections and helps to eliminate harmful free radicals that cause certain cancers.

Pear

Highly nutritious. Pears come in many different varieties. May promote gut health. Contain beneficial plant compounds. Have anti-inflammatory properties. May offer anticancer effects. Linked to a lower risk of diabetes. May boost heart health. May help you lose weight.

Persimmon

Persimmons are a good source of vitamins A and C as well as manganese, which helps the blood to clot. They also have other antioxidants, which help reduce the risk of many serious health conditions including cancer and stroke.

Pitaya (Dragon Fruit)

Dragon fruit is high in vitamin C and other antioxidants, which are good for your immune system. It can boost your iron levels. Iron is important for moving oxygen through your body and giving you energy, and dragon fruit has iron. And the vitamin C in dragon fruit helps your body take in and use the iron.

Pineapple

This popular fruit is packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease. Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others.

Pitanga

Improves the Immune System. Improves Gastrointestinal Health. Improves the Lungs. Energy Giving Food. Helps in Weight Loss. Maintains Blood Pressure Levels. Rich in Antioxidants. Prevents Cancer.

Plantain

Plantains are a carb-rich food and a good source of fiber, vitamins, and minerals. They also contain antioxidants that fight free radicals. With good levels of vitamin C, they can also support immune function. Likewise, their vitamin B6 content may reduce cardiovascular risk and improve mood.

Plums

Heart disease. Phytochemicals and nutrients in plums lower the inflammation that triggers heart disease. Anxiety. A plum a day may keep anxiety away. Constipation Relief. High blood pressure and stroke. Rich in antioxidants. Reduce blood sugar. Bone health.

Pomegranate

Pomegranates are rich in antioxidants and flavonoids, both of which are known to prevent free radicals from damaging your cells. In some studies, pomegranates show potential to be effective in preventing prostate, breast, lung, and colon cancers.

Prickly Pear

Nopales and prickly pear fruit are high in antioxidants, vitamins, and minerals. They are a healthful addition to a balanced diet and may help decrease blood sugar, reduce inflammation, and lower cholesterol.

Prunes

Helps digestion. Prunes are high in fiber, which helps prevent hemorrhoids brought on by constipation. Controls the urge. High in potassium. High in vitamins. Provides a good source of iron. Builds bones and muscles. Reduces cholesterol levels. Lowers blood pressure.

Pomelo

Highly nutritious. Full of fiber. May promote weight loss. Rich in antioxidants. May boost heart health. May have anti-aging properties. May be antibacterial and antifungal. May fight cancer cells.

Quince

It’s also a great source of dietary fiber, antioxidants, vitamins and minerals. The fruit contains tannins including catechin and epicatechin and has a very high concentration of vitamin C. Quince is also a good source of calcium, iron, potassium, magnesium and copper.

Raspberry

They provide potassium, essential to heart function, and proven to lower blood pressure. The omega-3 fatty acids in raspberries can help prevent stroke and heart disease. They also contain a mineral called manganese, which is necessary for healthy bones and skin and helps regulate blood sugar.

Rhubarb

Rhubarb is rich in antioxidants, particularly anthocyanins (which give it its red color) and proanthocyanidins. These antioxidants have anti-bacterial, anti-inflammatory, and anti-cancer properties, which help protect you from many health-related issues such as heart disease, cancer, and diabetes.

Rose-Apple

Rose apple is highly rich in nutrients like protein, fiber, calcium, iron, vitamin A and vitamin C. Its bark contains an alkaloid compound Jambosine, which has therapeutic properties against diabetes. Organic compounds like betulinic acid and friedelolactone are also present in it.

Sapodilla

Sapodilla blessed antioxidants savageness free radicals, combats oxidative stress, prevent the formation of tumour cells and lowers the risk of several forms of cancer. Being intrinsically rich in vitamins A and B helps in keeping the mucus lining healthy and averts the risk of lung and oral cancers.

Sapote Mamey

Compared to most other plants, mamey fruit is a rich source of dietary iron. It also contains vitamin C, which can aid in the absorption of non-heme iron. The iron in mamey fruit can also be valuable for non-vegetarians who are trying to reduce their intake of red meat.

Soursop

Soursop is high in vitamin C, an antioxidant known to boost immune health. The vitamin strengthens your immune system, improving its ability to defend against pathogens. It also promotes the destruction of free radicals, which can help to protect your skin and cells from environmental oxidative damage.

Strawberries

These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food.

Sugar-Apple

High in antioxidants. Cherimoya is loaded with antioxidants, which fight free radicals in your body. May boost your mood. May benefit eye health. May prevent high blood pressure. May promote good digestion. May have anticancer properties. May fight inflammation. May support immunity.

Tamarind

Tamarind is a rich source of magnesium. It also contains more calcium than many plant foods. The combination of these two minerals, plus weight-bearing exercise, could help prevent osteoporosis and bone fractures. The body requires vitamin D to use calcium.

Tangerine

According to Natural Food Series, tangerines can improve digestion, regulate blood pressure, protect your heart, and reduce your risk for cancer, diabetes, and Osteoporosis. Packed with nutrients. High in antioxidants. Immunity boosters. May support brain health. Could help improve skin appearance. Weight-loss-friendly. May support heart health. May have anticancer properties.

Watermelon

Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks.

Legumes

Beans

A bean is the seed of one of several genera of the flowering plant family Fabaceae, which are used as vegetables for human or animal food. They can be cooked in many different ways, including boiling, frying, and baking, and are used in many traditional dishes throughout the world. Protein is a vital nutrient that plays a key role in maintaining and repairing the body. Folate. Beans contain several vital nutrients, including folate. Antioxidants. Heart health. Reduced risk of cancer. Diabetes and glucose metabolism. Preventing fatty liver. Controlling appetite.

Peas

Peas are not actually a vegetable but a small, edible legume and as such they belong to the same family as lentils, chickpeas, beans and peanuts. Peas grow in pods on a vine and once the pod is plump, they are ripe for picking. Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.

Soybeans

The soybean, soy bean, or soya bean is a species of legume native to East Asia, widely grown for its edible bean, which has numerous uses. Traditional unfermented food uses of soybeans include soy milk, from which tofu and tofu skin are made. Soybeans are high in protein and a decent source of both carbs and fat. They are a rich source of various vitamins, minerals, and beneficial plant compounds, such as isoflavones. For this reason, regular soybean intake may alleviate the symptoms of menopause and reduce your risk of prostate and breast cancer.

Lentils

The lentil is an edible legume. It is an annual plant known for its lens-shaped seeds. It is about 40 cm tall, and the seeds grow in pods, usually with two seeds in each. As a food crop, the majority of world production comes from Canada and India, producing 58% combined of the world total. It can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber pushes waste through your digestive system and prevents constipation, too. The potassium, folate, and iron in lentils also provide lots of benefits. Potassium counters the bad effects of salt and lowers blood pressure.

Chickpeas

The chickpea or chick pea is an annual legume of the family Fabaceae, subfamily Faboideae. Its different types are variously known as gram or Bengal gram, garbanzo or garbanzo bean, or Egyptian pea. Chickpea seeds are high in protein. As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.

Whole Grains

Amaranth

The nutrients in amaranth can offer significant health benefits as a part of a healthy diet. It’s a source of vitamin C, which is vital to the body’s healing process because it helps process iron, form blood vessels, repair muscle tissue, and maintain collagen.

Barley

Barley is high in fiber, especially beta-glucan, which may reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion. Whole-grain, hulled barley is more nutritious than refined, pearled barley. It can be substituted for any whole grain and easily added to your diet.

Buckwheat

Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes. Buckwheat is a good
source of protein, fiber, and energy.

Bulgur

Bulgur wheat’s health benefits come mainly from its high-fiber content
as a whole grain. High-fiber grains help you with digestion, gut health, and weight management. The FDA even affirms that high-fiber, low-fat diets help reduce the risk of cancer and prevent coronary heart disease.

Einkorn

Einkorn contains
dietary carotenoids, which work as antioxidants to provide relief to certain diseases including eye diseases such as macular degeneration. This was
discovered after an experiment where Einkorn was observed to be increasing in carotenoid levels when sprouting, especially when exposed to light. It’s also been revealed that there are concentrations of lutein, zeaxanthin, and β-carotene in Einkorn, which are lipophilic antioxidants that have also proven
effective against eye diseases. The main function of these antioxidants is to act as a shield that absorbs the damaging effect of the light that enters the eye.

Millet

Millet is rich in
dietary fiber, both soluble and insoluble. The insoluble fiber in millet is known as a “prebiotic,” which means it supports good bacteria in your digestive system. This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer.