General Health and Nutritional information of OATS

What are Oats?

Oats are a type of whole grain scientifically known as Avena sativa. They are most consumed as oatmeal or rolled oats but can also be found in forms like steel-cut oats, instant oats, and oat flour.

They are known for their high nutritional value and are often considered one of the healthiest grains due to their balance of fiber, protein, and important micronutrients.

Health Benefits of Oats:

1. Supports Heart Health

• Contains beta-glucan, a type of soluble fiber that helps lower LDL ("bad") cholesterol.
• Reduces risk of cardiovascular disease.

2. Helps Manage Blood Sugar

• Lowers post-meal blood sugar spikes.
• Beneficial for people with type 2 diabetes and insulin resistance.

3. Promotes Digestive Health

• High in dietary fiber, especially insoluble and soluble fibers.
• Encourages regular bowel movements and feeds beneficial gut bacteria.

4. Aids in Weight Management

• Keeps you feeling full longer due to fiber and protein.
• May help reduce overall calorie intake naturally.

5. Provides Sustained Energy

• High in complex carbohydrates, providing long-lasting energy.
• Great for breakfast or pre-workout meals.

6. Rich in Antioxidants

• Contains avenanthramides, which have anti-inflammatory and anti-itch properties.
• May help lower blood pressure.

7. Good for Skin

• Used in colloidal oatmeal to soothe dry or irritated skin (eczema, rashes, etc.).

Nutrient Content of Oats:

Key Micronutrients of Oats:

a) Vitamins:

• Vitamin A: Important for vision, immune function, and cell growth. 
• Vitamin B: Help convert food into energy and support nerve function.
• Vitamin C: An antioxidant that supports immune function and tissue repair. 
• Vitamin D: Essential for bone health and calcium absorption. 
• Vitamin E: An antioxidant that protects cells from damage. 
• Vitamin K: Plays a role in blood clotting and bone health. 

b) Minerals:

• Calcium: Crucial for bone and teeth structure, muscle function, and nerve transmission. 
• Iron: Transports oxygen, supports enzyme function, and is vital for energy production. 
• Iodine: Regulates thyroid hormones. 
• Magnesium: Aids in muscle and nerve function, blood sugar regulation, and blood pressure control. 
• Potassium: Supports nerve transmission, muscle function, and fluid balance. 
• Zinc: Boosts the immune system, aids in wound healing, and supports growth and development.
• Selenium: An antioxidant that supports thyroid health and reproduction. 
• Copper: Aids in connective tissue formation, brain and nervous system function. 
• Manganese: Helps metabolize carbohydrates, amino acids, and cholesterol. 
• Fluoride: Strengthens bones and teeth. 

Precautions When Consuming Oats:

• Start with small portions
• Drink enough water
• Avoid heavily processed oat products
• Use certified gluten-free oats if needed
• Balance with protein & fat
• Watch toppings & portion size
• Cook or soak for easier digestion

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Health benefits and Nutrition facts of Mixed gain SATTU

• Mixed grain sattu is a nutritious flour and is a combinations of roasted grain and pulses. 
• It is a nutritious flour made by dry-roasting and grinding a blend of grains and legumes, typically including roasted gram (chana), barley, wheat, maize, millet (like bajra or jowar), and sometimes pulses like moong dal. 
• Sattu is an instant preparation food/drink which is to be served with water or milk. Whether mixed into a smoothie, paratha, or a simple summer beverage, it is a powerhouse of nutrition that supports overall wellness.
• It is healthy, succulent, and delicious, providing the same benefits as a balanced meal but with less effort and time.

Top Health Benefits of Mixed Grain Sattu:

1. High quality Plant-Based Protein

• Contains a good amount of protein, especially from roasted gram and legumes.
• Helps in muscle building, tissue repair, and boosts stamina.
• High protein.

2. Rich in Dietary Fiber

• Supports digestive health and prevents constipation.
• Helps regulate blood sugar levels by slowing digestion.

3. Cooling Effect on the Body

• Traditionally consumed in summer as a cooling drink.
• Helps maintain electrolyte balance and prevents dehydration.

4. Sustained Energy Release

• Low glycemic index (GI) due to complex carbs.
• Provides steady energy without sugar crashes.

5. Manage Heart Healthy

• Contains complex carbs, fiber, and plant sterols that may help in managing cholesterol.
• Low in saturated fat and cholesterol-free.

6. Good for Diabetics

• Low GI and high fiber content help regulate blood sugar spikes.
• Manage blood glucose level.

7. Weight Management

• Keeps you full longer, reducing unnecessary snacking.
• Nutrient-dense but not calorie-dense.

8. Rich in Micronutrients

• Provides iron, magnesium, potassium, calcium, and B-complex vitamins.

Ingredients: 

Wheat, Seasame seeds, Red flutted rice, Sugar, Maize, Cashew nuts, Flax seeds, Soybean seeds, Black chickpeas, Ground Nuts etc.

Approximate Nutrition Facts (per one hundred grams):

Nutrient	Amount
Calories	350–400 kcal
Protein	18–22 g
Carbohydrates	55–60 g
Dietary Fiber	10–12 g
Fat	5–8 g
Iron	5–7 mg
Calcium	30–60 mg
Magnesium	100–150 mg
Potassium	400–600 mg
B Vitamins (esp. B1, B2, B3)	Present in moderate amounts

How to Consume Mixed Grain Sattu:

• Mix with water, lemon juice, black salt for a refreshing summer drink.
• Combine with milk or curd and jaggery/honey.
• Parathas/Rotis: Used as a stuffing or dough base.
• Mixed with ghee and jaggery for a nutritious snack.

Who Should Consume It?

• Fitness enthusiasts
• Diabetics
• Children and elderly
• Vegetarians/vegans needing more protein.

Precautions and Considerations:

• May not be suitable for people with legume allergies.
• Should be consumed with adequate water (due to high fiber).

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Wholesome grains for healthy gains// Health benefits.

1) Red Rice:

• Supports digestion.
• Helps in fighting asthma.
   Improves skin and bone health.
• Helps in digestion and weight loss.
• Lowers the risk of cardiovascular diseases.

2) Navara Rice:

• Lowers cancer risks.
• Boosts the immune system.
• Maintains a healthy weight.
• The original medicinal rice.
   Prevents anemia and increases bone weight.
• Ideal for pregnant women and babies.
• Ayurveda uses Navara rice in the treatment of paralysis and other neuromuscular conditions.
• Navara has an important place in the ayurvedic system of treatment and popularly used to treat digestive disorders.

3) Proso Millet:

• Delays ageing.
• Lowers bad cholesterol.
• Stimulates the nervous system.
   The nutrient loaded gluten free superfood.
• Prevents and controls pellagra and diabetes.
• It can help reduce the risk of type-2 diabetics.

4) White Quinoa:

• Good for gut health.
• Naturally gluten-free.
• Improves cholesterol levels.
• Good for blood sugar control.
   Full of vitamins and minerals contents.
• The versatile grain for wholesome health.
• High in anti-inflammatory phytonutrients.
• A good source of plant based protein and fiber.

5) Kodo Millet:

• Controls diabetes.
• Good for digestion.
• Naturally gluten-free.

        The warehouse of nutrients.

• Good source of antioxidants.
• Rich in macro and micronutrients.
• Help in lowering cholesterol levels.

6) Bamboo Rice:

• Rich source of protein.
• Keeps your teeth healthy.
• The power fuel for your day.
   Improves gut health.
• Enhances the cognitive activity.
• Reduces rheumatic and joint pain.
• Reduces cholesterol and improves heart health.

7) Black Rice:

• Full of fiber.
• Better eye health.
• High levels of protein.
• Reduces toxins in your body.
   Anti inflammatory and anti cancer properties.
• Maintains a healthy digestive system and a healthy weight.
• Improves heart health and reduces the risk of heart diseases.

8) Red Quinoa:

• High in vitamins and minerals.
• The ultimate meat replacer grain.
• Contains twice the fiber as other grains.
   Enriched with all nine essential amino acids.
• Helps in tissue growth and repair and relaxes blood vessels.
• Helps in hemoglobin formation and keeps red blood cells healthy.

***Thanks***

Daily intake of CORN FLAKES dietary fiber Nutrients content

• Corn flakes are the most popular breakfast cereal, which are made up of toasted flakes of corn.
• Corn flakes are a good option for ready to eat breakfast. 
• Corn flakes are packaged cereal products prepared from small, toasted flakes of corn and are generally served with cold or hot milk and sugar. 
• Corn flakes are available in different varieties with nutrients and added nuts and dried fruits.

INGREDIENTS:

Corn Grits, Sugar, Salt, Malt Extract, Soya Lecithin, Antioxidant, Contains added Flavors (Natural Identical Flavoring substances)

STORAGE INSTRUCTION:

• Keep under ambient temperature, should not be placed in direct contact with floors and walls.
• Store in a dry place, away from sunlight.
• The temperature is below 25°C.

NUTRIENTS CONTENTS:

The cereal provides carbohydrates which contribute to the maintenance of normal brain function and is a source of iron and enriched with vitamins B1, B2, B3 which contribute to normal energy yielding metabolism.

 

• Calcium: Needed for the maintenance of normal bones
• Iron: Contributes to normal cognitive function
• Protein: Supports growth in muscle mass
• Vitamin B1, B2, B3: Contribute to normal energy yielding metabolism.
• Vitamin B6: Helps reduce tiredness.
• Vitamin B12: Supports normal red blood cell formation.
• Vitamin D: Supports the normal functioning of the immune system.

USAGE SUGGESTION:

• Put 30gm of cornflakes in a bowl.
• Add milk (warm or cold milk) with fruit if required.
• Add sugar or honey according to your taste.

ALLERGEN INFORMATION:

Contains Gluten and soya.

BENEFITS OF CORN FLAKES:

Corn flakes are variety of health benefits, here are some of the benefits of cornflakes:

• Boosts immunity
• Helps in muscle development.
• Beneficial for heart disease
• Good for weight loss (Fat-free)
• Maintain lung health.
• Prevent cancer.
• Enriched with Vitamins & minerals.
• Rich in antioxidants
• Cholesterol free cereal

SIDE EFFECTS OF CORN FLAKES:

• Cornflakes may be low in fat, but they have a high sugar content, which increases blood sugar, and results in bad things to our health.
• May face High blood pressure diseases, as you take excessive amount of corn flakes daily.
• It can increase type-2 diabetics.

Note*: The % Daily value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

***Thank you***

How fresh milk is differs from long-life milk ?

• Milk is one of the essential items in our daily life and a rich source of nutrients. It contains almost every nutrient that a human body requires. 
• Milk is a very rich source of protein and calcium. It also contains carbs in the form of simple sugar lactose. 
• Milk is rich in vitamins and minerals, which helps to sustain growth and development in infants. 
• Milk consists of all major nutrients such as carbohydrates, protein, fat, minerals, and vitamins. So, it is maintaining a healthy weight, and can play an important role in preparation and recovery from injury, sport, and exercise. 
• Milk benefits bones and blood pressure of the human body.

Now a days, we have a wide range of choices for buying milk. Among the various types of two specific kinds of milk types. 

A) Fresh milk

B) Long-life milk

• Fresh milk and long-life milk differ in their method of (pasteurization, sterilization & Ultrahigh temperature treatment (UHT)) processing. 
• Pasteurization is the process of heating and cooling to kill bacteria. 
• Due to these processes, the results in a change of organoleptic properties such as taste, color and slightly decreases the nutritional quality of the milk.
• On average, all types of milk contain 87% water, 4-5% lactose, 3% protein, 3-4% fat, 0.8% minerals, and 0.1% vitamins. These contents are for both fresh milk and long-life milk.

Nutrition facts:

  (Fresh Milk)  

           

 (Long-life Milk)

Differences in between Fresh milk and Long-life milk:

        1). Shelf-life: 

Fresh milk can be used regularly and stored in a fridge. It has a short shelf life (very limited shelf life not more than 24 hours) and needs to be stored in a cooler temperature to keep it usable and fresh.

Long-life milk is used for longer and it has a longer shelf life (approximately 6 months shelf life without any refrigeration condition). 

Long life milk does not require refrigeration and it can easily be stored at room temperature and continued to be used.

        2). Processing: 

Fresh milk can be consumed after homogenization while long-life milk is pasteurized to different levels or sterilized before consumption.

        3). Processing temperature: 

Fresh milk requires mild pasteurization at a temperature of about 72 degrees Celsius for about 15seconds. While long life milk is treated at an ultra-high temperature of about 130 to 140 degrees Celsius for about 2 seconds.

        4). Probiotic bacteria: 

Fresh milk contains probiotic bacteria. It can help to strengthen the immune system. While probiotic bacteria are destroyed in long-life milk, they cannot spoil the milk.

        5). Organoleptic properties: 

This property does not change in fresh milk, while change in long-life milk (change in color, flavor, and taste).

        6). Protein content: 

Protein content is not denatured in fresh milk while protein content is denatured in long-life milk.

        7). Vitamin & Mineral content: 

Vitamin and mineral contents are 100 percent available in fresh milk, but these contents are diminished due to various heat treatments in long life milk.

        8). Texture of the milk: 

Fresh milk appears more liquid & thinner as compared to long life milk. And also long life milk is more rich & creamy consistency.

Note *): 

i*) Percentage daily value are based on a 2000 calorie diet.

ii*) Your daily value may be higher or lower depending on your calorie needs.

iii*) The nutrients % daily value tells you how much a nutrient in a serving of food contributes to a daily diet 2000 calories a day is used for general nutrition advice.

***THANK YOU***

Health benefits & nutrition facts of an apple

• Apples are edible fruits produced by apple trees. 

• Apple trees are widely cultivated around the world, and they are the most widely grown species in the malus genus. 

• Apples are rich in fiber, vitamin A, B complex and vitamin C, minerals, and various antioxidants.

Health benefits:

1) Decreases the risk of diabetes:

• Apples are rich in soluble fiber, which is the secret to stabilizing blood sugar levels.

• Studies show that people who eat at least one apple a day have a very lower risk of developing type 2 diabetes than those who do not eat apples.

• Possibly due to the polyphenol content, it lowers the risk of type 2 diabetes.

• Regular consumption of apples lowers insulin resistance, therefore proving that apples are right for diabetes.

2) Keep your heart healthy:

• As per current research high intakes of soluble fiber slowed the deposition of cholesterol-rich in the arteries.

• Phenolic compounds such as quercetin and epicatechin found in apple peels prevent cholesterol from building up in artery walls and aid in normal blood flow.

• Apples promote heart health in various ways.

• They're excessive in soluble fiber, which helps decrease cholesterol.

• They additionally have polyphenols, which are linked to decrease blood strain and stroke risk.

3) Help with detoxification of the body:

• It is important to note that apples are not only rich in vitamins, fiber, and minerals but also in phytochemicals and pectin, which all are detoxifying.

• Pectin helps eliminate bad food additives and metals. Pectin also helps in digestion.

• A balanced mixture of a properly diet, sleep, and exercising inclusive of a wholesome detoxing routine will extend your immunity and universal health.

4) Healthy Immune System:

• Apples can play an important role in your immune system.

• There is no doubt that apples contain fiber and natural sugar.

• However, you may not realize that the skins contain quercetin, a flavonoid plant pigment that boosts your immunity and reduce inflammation when consumed.

• Reduces the chance of most cancers by means of blockading sure cancer agents from achieving cells in the body, as nicely as reducing terrible cholesterol, and defending in opposition to cardiovascular disease.

• Apples contain antioxidant and anti-inflammatory compounds that may also assist adjust immune responses and protect against bronchial asthma.

5) Support healthy weight loss:

• The filling consequences of apples might also limit urge for food and lead to weight reduction.

• Apples have quite a few residences that expand emotions of fullness, which may additionally usefully resource weight loss by means of decreasing basic calorie intake.

• As per a latest study, eating apples can surely assist in losing those extra kilos as apples incorporate non-digestible compounds which lead to the increase of correct micro-organism in your gut.

• This similarly helps in enhancing standard fitness and is without delay related with weight loss.

• Adding apples to your daily weight loss program boosts your overall metabolism and health Going for apples can lower your chances of stroke, diabetes, high cholesterol, and heart disease.

Apple nutrition facts:

• A raw apple is 86% of water and 14% carbohydrates with minor content of fat and protein. 

• A medium sized raw apple with skin weighing 100gms provides 52 k calories, 0.26g protein, 13.8 carbohydrates, and 0.17g fat. 

The below nutrition information is provided by the USDA.

• Water: 85.6 g

• Calories: 52 kcal

• Fat: 0.17 g

• Sodium: 1 mg

• Carbohydrates: 13.8 g

• Fiber: 2.4 g

• Sugar: 10.4 g

• Protein: 0.26 g

• Calcium: 6 mg

• Iron: 0.12 mg

• Vitamin A: 3 mg

• Vitamin C: 4.6 mg

• Vitamin E: 0.18 mg

• Vitamin K: 2.2 mg

*** Thanks ***

How much fruit, vegetables, meat, fish, eggs & healthy foods do you eat daily?

• A balanced diet generally consists of an adequate ratio of carbohydrates, fats, and proteins along with the recommended daily allowance of vitamins, minerals, and health-promoting substances.

• Nutrition is essential for the proper functioning of your body and is provided by a balanced diet.

• If your body is not well nourished, then you are more likely to suffer from diseases, infections, fatigue, and poor performance.

• It is important to eat a balanced diet to maintain good health.

• There should be a balance between fruits, vegetables, dairy, grains, and proteins in a balanced diet.

• It is important to eat foods from multiple food groups to obtain all the essential nutrients in the right amounts.

• Maintaining a healthy diet throughout life prevents malnutrition in all its forms, as well as a range of non-communicable diseases.

• Many people eat food high in fats, sugars, salts, and sodium, and they don't eat enough fruit, vegetables, and other dietary fibre such as whole grains.

• Diversity in food enhances not only health, but also nutrition.

• The consumption of an adequate diet should be based on the consumption of a variety of foods.

Fruits & Vegetables:

• Fruit and vegetables contain essential vitamins and minerals that help prevent disease as well as fibre that reduces cholesterol, keeps the bowels healthy, and aids digestion.
• They bulk up meals without adding too many calories. Because they are low in fat, they're a great way to bulk out meals and feel full without adding too many calories.
• Drink no more than 150 ml of fruit juice or smoothie every day because they contain too much sugar.

Fish:

• A fish is an aquatic vertebrate with gills, fins, scales along its body, and it is considered a cold-blooded animal.
• Fish is one of the best sources of protein, vitamins, and minerals.
• Fish is an excellent source of nutrients essential for health, such as protein, selenium, iodine, and zinc and it has more vitamin B12 and D necessary for brain health and bone health, respectively than any other food you can eat.
• Every week, consume at least two servings of fish, one of which should be oil fish like salmon.

Meat:

• Meat is a good source of protein, vitamins, and minerals in your diet.
• The amino acids found in meat are essential to the human body and are regarded as a complete protein food.
• Eating too much meat can increase the risk of cancer, so limit it to three portions (350-500gm) cooked weight per a week.

Milk:

• Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. 
• In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk. [Reference By National Center for Biotechnology Information (NCBI)].

Egg:

• Eggs are a good source of protein, vitamins, and minerals.
• They’re a good choice as part of a healthy balanced diet and there’s no recommended limit on the number of eggs you can eat in a week.
• Eggs are great for making healthy, quick dishes.
• Try to avoid adding too much fat to eggs when cooking – poaching, scrambling, or boiling is best. 
• If you do fry eggs, don’t add too much oil to the pan and choose healthier unsaturated oils like vegetable, rapeseed, or olive oil. [Reference By Food Standards Scotland].

Reference By: 
1) NCBI, 
2) Food Standards Scotland & 
3) Google

*** Thank You***

What your body Needs different Nutrients during Winter!!!

• Winter is usually the coldest time of year and in some places, it brings freezing temperatures, snow, and ice with it. 

• Even places that don't get snow or freezing cold weather still have a winter season. 

• At this time of the year, your body needs to work overtime to keep you healthy because the winter season comes with a lot of diseases that directly affect our immune system causing harm to our body. 

• In winter, staying active and breathing fresh air as much as you can it and we should focus on some specific nutrients that will balance the effects of winter on the body.

Here are 7 nutrients your body needs during winter:

1) Iron
2) Folate/ Folic Acid
3) Vitamin C
4) Vitamin D
5) Vitamin E
6) Vitamin B-12
7) Zinc

1) Iron: 

• Iron help keep your immune system strong during cold and flu season.

• Iron helps with keeping your energy high despite the shorter days and decreased physical activity.

• It also helps to carry oxygen throughout the rest of your body, wholesome all your organs so they’ll continue to be working optimally.

Good sources of Iron:

• Shellfish

• Dark chocolate

• Lentil 

• Spinach 

• Organ meats 

• Soybeans 

• Quinoa

• White beans etc.

2) Folate/ Folic Acid:

• This is a good nutrient and is naturally found in foods. 

• Folic acid is the synthetic version of the nutrient only and it is not as bioavailable. 

• It can also play a vital role for prevent diabetes, heart disease, certain forms of cancer, and it supports healthy cells growth. 

• Folic acid is a good nutrient to help you beat the winter blues.

Good sources of folate/ folic acid:

• Broccoli

• Brussels sprouts

• Chickpeas and kidney beans

• Peas

• Leafy green vegetables, such as cabbage, kale, spring greens and spinach

• Leafy greens, oatmeal, sunflower seeds, oranges etc.

3) Vitamin C:

• Vitamin C is widely known as to boost the immune system and it protects the immune system. Specially vitamin C helpful in preventing cold, flu and sinus infections on during winter months. 

• While also helping our body detoxification, an essential protein for healthy skin, maintaining bones and teeth, and healing wounds. 

• Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters.

Good sources of vitamin C:

• Blackcurrants

• Broccoli

• Brussels sprouts

• Citrus fruit, such as oranges and orange juice

• Peppers

• Potatoes

• Strawberries etc.

4) Vitamin D:

• In the winter, humans are exposed to more infections due to spend very less time outside. 

• Vitamin D deficiency is high in winter because of reduced exposure to sunlight. 

• People who have dark skin or avoid sunshine should eat more vitamin D on during winter. Everyone should consider taking a daily vitamin D supplement during the winter. 

• Vitamin D helps regulate the amount of calcium and phosphate in the body. 

• Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.

Good sources of vitamin D:

• Egg

• Tuna Fish

• Mushroom 

• Milk 

• Soy

• Cheese, 

• Chicken breast 

• Red meat etc.

5) Vitamin E:

• Cold temperatures often mean low humidity levels which can strip your skin of much-needed moisture. This leaves skin dry, flaky, and itchy. 

• Vitamin E deficiency is rare, it is a vital component to your health- specifically your skin health. 

• Vitamin E helps to moisturize your skin thus preventing dryness and it has a natural antioxidant property. 

• However, vitamin E is not like just good for your skin as it can also help your circulation, preventing platelets from sticking to the blood vessel walls.

Good sources of vitamin E:

• Almonds

• Beet greens, collard greens, spinach

• Mango

• Peanuts, peanut butter

• Pumpkin

• Red bell pepper

• Sunflower, safflower, and soybean oil

• Sunflower seeds

• Wheat germ oil etc.

6) Vitamin B-12:

• Vitamin B12 is generally helping the body seems like release energy from food, make red blood cells and keeping the nervous system healthy. 

• Vitamin B12 is vital for producing chemicals in the brain that affect mood during winter seasons.

Good sources of vitamin B-12:

• Clams

• Oysters 

• Wild salmon 

• Fish

• Eggs

• Meat

• Cottage Cheese

• Yogurt

• Milk etc.

7) Zinc:

• Zinc is a powerful immune booster, and it majorly acts as an antioxidant in the body. 

• Zinc acts as an antioxidant in the body, fighting free radical damage, helping repair tissue, balancing hormones, and supporting healthy immunity and digestion. 

• Zinc also works to balance your hormones, is crucial for your blood vessels and even plays a vital role in the synthesis of protein and the breakdown of carbohydrates. 

• Zinc ensures the healthy development and growth of a fetus. 

• It is the secret for healthy skin and hair. 

• Zinc deficiency is directly related to decreased immunity, hair loss, fragile nails and memory loss etc.

Good sources of Zinc:

• Seeds 

• Nuts 

• Eggs 

• Dairy 

• Whole grains 

• Dark Chocolate etc.

*** Thankyou ***