Striving4Zen

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Walnuts	5.5		Walnuts	28
Hazelnuts	trace		Hazelnuts	4
Cashews	trace		Cashews	8
Almonds	trace		Almonds	10
Brazils	trace		Brazils	23

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Flax / Linseeds	15-25		Flax / Linseeds	6
Pumpkin seeds	7-10		Pumpkin seeds	20
Sunflower seeds	trace		Sunflower seeds	30
Sesame seeds	trace		Sesame seeds	25
Pine nuts	1		Pine nuts	25

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Flax / Linseed oil	58		Safflower oil	74
Flax / Linseeds	15-30		Grapeseed oil	68
Walnut oil	11.5		Sunflower oil	63
Canola / Rapeseed oil	7		Walnut oil	58
Soybean oil	7		Soybean oil	51
Wheatgerm oil	5		Corn oil	50

Source

Labels: healthy fats, Nuts, oils, Omega-3s, omega-6, seeds

The fat contained in nuts and seeds is almost exclusively unsaturated, with a good mix of both monounsaturated and polyunsaturated fats. Nuts and seeds typically feature very limited amounts of saturated fat, about 5-15% or less of their total fat content. The proper balance between these types of fats is important, and many people do not get enough of certain types, especially the polyunsaturated omega-3s. Many nuts and seeds-notably walnuts, flaxseeds, hemp seeds, and chia seeds-are rich sources of a type of omega-3 fat called alpha-linolenic acid (ALA), which belongs to the same family of omega-3 fats as the heart-healthy fats-EPA and DHA-you may have heard about in cold-water fish.

The omega-3 fatty acids found in nuts and seeds may help prevent heart disease and repeat heart attacks in several ways. Omega-3 fatty acids, including ALA, EPA, and DHA are protective fats that have been found to:

• Lower blood cholesterol and triglyceride levels (when elevated, these are both risk factors for heart disease)
• Decrease platelet aggregation, which, when excessive, can cause "sticky" blood that may form artery-blocking blood clots
• Reduce the formation of artery-clogging atherosclerotic plaque
• Reduce inflammation of the blood vessels and therefore improve blood flow
• And, lower blood pressure.

Source

Labels: ALA, chia seeds, DHA, EPA, healthy diet, healthy fats, hemp seeds, Nuts, Omega-3s, seeds

Calcium is a mineral found in a wide variety of foods besides dairy products. Virtually all greens contain calcium. By "greens," I mean all the dark green leafy vegetables like spinach, chard, mustard greens, and collard greens as well as lettuces, like romaine. Shredded cabbage is also a source of calcium.

Virtually all nuts and seeds - and especially sesame seeds - contain calcium. So do most beans, including navy, pinto, kidney, and black and others. Additionally, tofu can also be an important source of calcium, particularly when the tofu has been calcium-precipitated (meaning that calcium was used to help convert the soy milk into tofu) it can provide a significant amount of calcium.

Source

Labels: beans, calcium, green leafy vegetables, healthy diet, Nuts, plant foods, seeds, tofu, vegetarian