In terms of their most prominent health benefits, there are at least 15 minerals in dates, including selenium, an element believed to help prevent cancer and important in immune function, protein, containing 23 types of amino acids. Dietary fiber in dates helps to move waste smoothly through your colon and m prevent LDL cholesterol absorption. The iron content determines the balance of oxygen in the blood. Potassium, an electrolyte, helps control your heart rate and blood pressure. Unsaturated fatty acids include palmitoleic, oleic, linoleic, and linolenic acids. Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present and provide their own unique preventive and healing functions.



The almond is a nutritionally dense food (see chart pictured right) and a 100 gram serving is a rich source (>20% of the Daily value, DV) of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, iron, magnesium, manganese, phosphorus, and zinc. The almond is technically the seed of the fruit of the almond tree. Almonds are a source of vitamin E, manganese, biotin, and copper as well as a good source of magnesium, molydenum, riboflavin (vitamin B2), and phosphorus. They are also high in heart-healthy monounsaturated fats and in addition to these healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium. Almonds also promote your cardiovascular health by providing sufficient potassium and sodium, making them a good choice to protect against high blood pressure and atherosclerosis.



By weight walnuts are made up of 65% fat and only about 15 % protein. They are richer than most other nuts in polyunsaturated fats. The most abundant one is an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of a healthy omega-3 fat called alpha-linolenic acid. They are low in carbs, most of which consist of fiber. This makes them an energy-dense, high-calorie food. Walnuts are an excellent source of several vitamins and minerals including copper, folic acid, phosphorus, vitamin B6, manganese and vitamin E and are also a rich sources of antioxidants including ellagic acid, ellagitannins, catechin and melatonin. Walnuts have the highest antioxidant content of the tree nuts, delivering more than 20 mmol antioxidants per 3 ounces (100 grams). Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease. Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory. Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods.


Raw Cocoa

Raw Cacao is packed with natural antioxidants, particularly polyphenols and flavanols. Raw Cacao can neutralise harmful free radicals in your body and help promote good overall health. It’s also a great mood enhancer thanks to its serotonin boosting properties and a great source of copper which our body needs.


Coconut Oil

Coconut oil contains short and medium-chain fatty acids (MCFAs). As opposed to long-chain fatty acids (LCFAs) found in plant based oils, MCFAs are easier to digest, not readily stored as fat and have easier cell permeability for more immediate energy, and are anti-microbial and anti-fungal. Coconut oil helps in healthy functioning of the thyroid and endocrine system. It also increases the body’s metabolic rate by removing stress on the pancreas and strengthens the immune system with antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties. The saturated fats present in coconut oil have antimicrobial properties and help in dealing with various bacteria, fungi, and parasites that can cause indigestion. It also helps in the absorption of other nutrients such as vitamins, minerals and amino acids. In summary the health benefits are numerous ranging from Reducing Inflammation, promoting weight loss, preventing Heart Disease and High Blood Pressure to providing a Natural Treatment for Alzheimer’s Disease.


Matcha Green Tea

Because matcha is made from high-quality tea, and the whole leaves are ingested, it’s a more potent source of nutrients than steeped green tea. In addition to providing small amounts of vitamins and minerals, matcha is rich in antioxidants called polyphenols, which have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another polyphenol in matcha called EGCG has been shown in research to boost metabolism, and slow or halt the growth of cancer cells. It has been shown to reduce cortisol, lower inflammation, curb impulsive eating, lower blood pressure, and boost self-esteem and compassion.



Spirulina contains significant amounts of calcium, niacin, potassium, magnesium, B vitamins and iron. It also has essential amino acids (compounds that are the building blocks of proteins). In fact, protein makes up about 60 to 70 percent of Spirulina's dry weight. Many people promote Spirulina as a treatment for a range of metabolism and heart health issues, including weight loss, diabetes and high cholesterol, according to the National Institutes of Health (NIH). People may also recommend Spirulina as an aid for various mental and emotional disorders, including anxiety, stress, depression and attention deficit-hyperactivity disorder (ADHD).

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