Digested gradually, chia seeds help keep blood sugar levels stable and are a great source of calcium known to support bone health and a fantastic source of unsaturated fats known to support heart health.

Technically a nut but referred to as seeds or hearts, hemp seeds are a great source of plant-based protein with a perfect balance of essential amino acids for sustaining good health. A 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid to support cardiovascular health and general strengthening of the immune system.

Hemp seeds contain high amounts of vitamin E, phosphorous, potassium and magnesium are a rich source of phytonutrients. They are easily digested and low in carbohydrate, which may be useful in assisting with weight management.

Flax seeds are also known as linseed. They’re a tiny, shiny, nutty seeds that are nutritionally dense and a great source of insoluble and soluble fibre.  Insoluble fibre adds bulk to your digestive waste and may help with relief of constipation. 

Flax seeds are considered a prebiotic food, a friendly bacteria that live in your colon and further help cleanse your digestive system. They’re high in Omega 3 fatty acid which is known to be good for your heart and lower blood pressure.

Pumpkin seeds are the edible seed of a pumpkin.  They’re light green in colour and a good source of minerals such as magnesium, manganese, iron, zinc and copper.  A quarter cup contains nearly one half of your RDA (recommended daily allowance) for magnesium. Two thirds of their calories come from fat, in the form of healthy unsaturated fats.

Pumpkin seeds are a rich source of Omega 3 and may support the reduction of arthritic inflammation and promote good sleep. As well as being a good source of Vitamin K, pumpkin seeds also contain antimicrobial and anti-viral properties. 

Sunflower seeds are nutty and crunchy and are the fruit of the sunflower. They are a great source of Vitamin E and Selenium, which essentially function as antioxidants, helping protect cells against free radicals, (chemicals that oxidise and damage proteins, cell membranes and DNA.)

The small greyish seed also contains thiamin (vitamin B1), which naturally helps all tissues of the body function properly. They’re great as a snack and provide a quick source of energy.

Cacao nibs are used to make chocolate and are one of the highest plant-based sources of iron. They’re also high in potassium and magnesium, with one ounce providing nearly 80mg of magnesium.

They’re full of antioxidants, fat, carbs, protein, polyphenols, minerals like calcium, sulphur, copper, zinc and potassium. They are a great energy source as well as helping to keep your mind sharp and focused. 

A highly nutritious snack and apart from being utterly delicious and flavoursome, coconut is high in manganese which contributes to normal energy-yielding metabolism and the maintenance of normal bones.

They’re rich in auric acid that helps maintain blood sugar and cholesterol. Coconut is a good source of copper and notable for its fibre content and iron (good for energy) plus potassium (good for muscle function and normal blood pressure).

Mulberries are scrumptiously chewy fruit that is rich in antioxidant properties. They have beneficial nutrients known to contribute to the normal functioning of the immune system. They’re rich in potassium and due to their fibre content, they help improve digestive health.

Mulberries are an excellent source of vitamin C, often hailed as shortening the duration of a cold. They are also a good source of manganese and magnesium, both of which may improve bone health.

Goji berries are soft and chewy, a beautiful red colour and super nutritious. Historically, goji berries were used as a medicinal plant with roots in ancient China. Gojis are high in iron, fibre and protein. One ounce of provides nearly 10% of your RDA for protein. For a fruit, this is a superb.

Gojis are another great source of vitamin C, which is great for the immune system and for fighting fatigue. They contain all eight essential amino acids and are high in fibre which helps prevent sugar spikes, reducing your risk for a sugar crash.

Super juicy and sweet, cranberries are rich in various healthy vitamins, eg, vitamin E, K1, manganese and copper. Cranberries have been shown to be effectively treat urinary tract infections. They’re noted for their vitamin C content, which is essential for maintenance of skin, muscle and bones.

They also have anti-inflammatory properties and contain compounds known to keep the digestive system healthy. Cranberries are primarily made up of fibre and carbs and will certainly liven up your taste buds.

Dates are possibly the marmite of the fruit world – you either love them or hate them. They are rich in dietary fibre which helps support regular bowl movements.

Dates also a great source of potassium, copper and vitamin B6. Vitamin B6 contributes to normal psychological function and the regulation of hormonal activity. They are high in disease fighting antioxidants are an excellent natural sweetener.

Almonds are rich in potassium, magnesium, calcium and vitamin E and am a significant source of fibre. A delicious snack and an excellent source of nutrients that are good for our brain health. They’re also associated with improving the risk of heart disease.

Naturally low in sugar and carbs and high in protein, both of which are known to increase feelings of fullness.

One ounce of almonds contains one-eighth of a person’s recommended daily allowance (RDA) of protein.

Cashew nuts are my go to favourite snack.  They are high in antioxidants, fibre, vitamins, minerals and phytosterols. Phytosterols are naturally occurring compounds that interfere with the absorption of cholesterol in the gut. Cashew nuts have a lower fat content than most nuts and comes in the form of unsaturated fats (good fats).

Cashews have a strong satiety effect, meaning you feel fuller for longer and have a gorgeous creamy consistency. They’re protein rich which is important for rebuilding muscle tissue. One ounce contains 5 grams of protein which makes them an excellent snack choice.

Walnuts are a brown wrinkly nut with health benefits that are mirrored in their good fat and omega-3 content, both of which are essential to support brain health. They’re a great source of antioxidants and contain fibre, phytochemicals and cholesterol-lowering phytosterols.

They contain iron, selenium, calcium, zinc, vitamin E and B vitamins. The Journal of Nutrition reports that the consumption of walnuts may reduce the risk of cardiovascular disease

Buckwheat is high in fibre and is a plentiful source of magnesium. Magnesium is an important mineral that’s crucial to the body’s function and helps keep blood pressure normal, bones strong, and the heart rhythm steady.

Buckwheat provides complex carbohydrates, along with a range of B-vitamins involved in energy production. A top source of plant-based protein and digests slowly for sustained energy.

Turmeric is a flowering plant with powerful medicinal properties which have been used medicinally for hundreds of years.

Often referred to as “The Queen of Spices”, turmeric is a good dietary fibre source and boasts omega-3, vitamin C, vitamin K, vitamin B3, calcium, iron, phosphorus, selenium, copper, zinc, potassium and phosphorus. Turmeric is used to treat a variety of health conditions, particularly inflammation.

Cinnamon has many medicinal and soothing properties, and like turmeric has powerful healing properties. Cinnamon upholds impressive health benefits including; anti-inflammatory properties, reduction in blood pressure and alleviating gastrointestinal problems.

Half a teaspoon on cinnamon each day can have positive effects on blood sugar, immunity, digestion and more. It has also been linked to heart health and neuro degenerative diseases. Cinnamon is rich in fibre and manganese.

One tablespoon of ground cinnamon contains approximately 68% recommended daily allowance of manganese.