The most widespread tree nut in the world, walnuts contain the polyunsaturated fatty acid called alpha-linolenic acid, which has been shown to lower inflammation.
The L-arginine, omega-3s, fibre, vitamin E and other phytochemicals found in walnuts and other tree nuts make them potent: scientists have found them to have antioxidant, anticancer, antiviral and anti-high cholesterol actions.
These powers can help stop and reverse the progression of chronic conditions such as diabetes and heart disease.
Snack on walnuts in their shells; the time it takes to crack them open can help you slow down, so your body has more time to register the food and you feel full with fewer kilojoules.
Quinoa tastes like a grain, but it’s more closely related to spinach than it is to rice.
Contrary to most grains, quinoa is a dense source of ‘complete’ protein (14 grams per half cup!), boasting all nine essential amino acids.
One is lysine, which helps the body absorb all that fat-burning calcium and also helps produce carnitine, a nutrient responsible for converting fatty acids into energy and helping to lower cholesterol.
One of the most fibre-rich grain-like foods, quinoa contains 2.6 grams per half cup, and fibre helps to balance blood sugar levels and keep you fuller, longer.
AS a complex carbohydrate, quinoa is also low of the Glycaemic Index, meaning it provides a more sustain rise in blood glucose levels.
Several studies show that this delicious spice can help reduce blood sugar.
One, published in the journal Diabetes Care, noted how people with type 2 diabetes who’d taken one or more grams of cinnamon daily had dropped their fasting blood sugar by a whopping 30 per cent, compared to people who took no cinnamon.
They also reduced their triglycerides, LDL cholesterol and total cholesterol by upwards of 25 per cent.
Here’s why: cinnamon is rich in chromium, a mineral that enhances the effects of insulin.
It’s also loaded with polyphenols, antioxidants that gather up all the free radicals in your blood to protect you from cancer and also lower systemic inflammation, further guarding you from diabetes and heart disease.