Almonds

Almond flour pancakes are a healthier option for those who love pancakes. Easy, quick and delicious!

Italian-style ciabatta toasts with dried tomatoes and herbs. You can top them with your favourite seeds or herbs. These small sandwiches pair well with olives and capers.

Delicious almond pumpkin cookies with turmeric are easy to make at home with kids! This recipe makes the best Halloween cookies which look like pumpkin and taste like pumpkin. Enjoy!

Try this healthy recipe for Halloween! Delicious cookies with almonds as fingernails. They are vegan, dairy-free, egg-free, refined sugar-free, paleo friendly and spooky!

Did you know? Matcha drinks can be made hot and cold! This iced matcha drink recipe is a rich refreshing beverage made in only 5 minutes and tastes just like in the coffee shop.

This healthy and beautiful dish is delicious and nutritious! Eggplant stuffed with couscous, walnuts and almonds with a tomato salad - a great combination of Mediterranean flavours.

Almond & Peach Cake

Banana & Almond Muffins

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking. Lentils Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight. As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes. Quinoa Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years. Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa is a great addition to pretty much any diet, but in particular it is an easy way for those on a low gluten or vegan diet to make sure they get enough protein. Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare, simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. Chickpeas Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can introduce into your diet. Originally from the Mediterranean and the Middle East, chickpeas are now a staple in cuisines all over the world, primarily for their versatility and significant nutritional content. Like most beans chickpeas are high in both fibre and protein, however uniquely they also contain vitamins A, B1, B2, B3, C, D and E as well as iron, zinc, potassium and calcium. Chickpeas have a wide range of uses, but they are especially important in making hummus and falafels, or as a meat substitute for those on a plant based diet. To prepare fresh chickpeas simply soak them overnight in water and then drain, rinse and boil for approximately 30 minutes. Pumpkin Seeds Pumpkin seeds are one of the healthiest seeds you can incorporate effortlessly into your diet. By eating them straight from the bag or sprinkling them straight into your cooking you can obtain a huge amount of nutrients and antioxidants from pumpkin seeds. Pumpkin seeds are high in fibre, which is great for boosting digestive health, but also rich in protein and vitamin E. As well as their high nutritional content pumpkin seeds contain a multitude of antioxidants to keep your body healthy. Pumpkin seeds also make for a perfect snack in between meals, as their fatty acids provide slow releasing energy to keep you feeling fuller for longer. Almonds Almonds are one of the most widely consumed nuts in the world, mainly due to their unique slightly sweet flavour and sheer number of uses, but they also have countless health benefits. Almonds have a very high concentration of fatty acids that are vital for promoting healthy skin and hair, as well as this almonds contain 2 nutrients crucial for brain health, Riboflavin and L Carnitine both of which can be very hard to obtain from other foods. Alongside their high fibre and protein content, the regular consumption of almonds has also been shown to help maintain a healthy cholesterol level. Organic Pitted Prunes Prunes are one of the best dried fruits in regard to their nutritional content, and if pitted are even easier to enjoy. Prunes are dried plums, and are best known for their benefits to digestive health, they have a subtle sweet taste and a slight chewy texture but their incredible nutritional content is often overlooked. Not only are prunes famously packed with fibre, they also have an abundance of vitamins and minerals including potassium, iron and vitamin K which is needed for blood clotting to help heal wounds. Golden Linseed/Flaxseed Flaxseed comes in two varieties, gold and brown and while they differ very little nutritionally golden flaxseed has a slightly more rich taste. Flaxseed is most commonly used in baking to bind ingredients as an egg alternative, it is also a superfood in its own right. High in wheat free fibre and protein, flaxseed is a great alternative for those trying to cut down on gluten. Flaxseed is also an amazing source of omega 3 fatty acids, including Alpha Linolenic Acid, which can otherwise be very hard to obtain for those on a vegetarian diet. Flaxseed can be sprinkled into both sweet and savoury dishes, or even mixed with water and enjoyed on their own. It is however important to note that as you increase your intake of flaxseed, you should also increase your water intake to around 8-10 cups per day. Oats Oats are naturally gluten free, high in fibre and protein, with an abundance of B vitamins and a slow releasing energy source, making them a truly one of a kind wholefood. The high amount of soluble and insoluble fibre in oats allows them to both lower cholesterol and aid digestion. Not only do oats contain vitamins B1 and 2, they also provide the hard to obtain beta-glucan which is amazing for heart health. Alongside the countless health benefits, oats also have a very low glycemic index and so their energy is released slowly throughout the day, which makes them very useful for managing appetite and assisting in weight loss. Oats are also very simple to prepare, simply add double the amount of water/cream to oats and cook for 8 minutes. These wholefoods are just some of the incredible ingredients you should be keeping in your pantry, and thousands more are waiting for you to discover. Whether you are using them to cook with or just as a healthy snack, it is never too late to make great long lasting changes to your diet and you’ll be feeling the difference in no time. All of these amazing nutritious foods have countless uses, perfect for aspiring chefs, bakers or those who just want to live a cleaner healthier life.

Easy and healthy ways to increase your magnesium intake Why is magnesium so important? Magnesium is an essential nutrient responsible for the correct functioning of your body. It can help improve your mood, boost mental health and performance, combat depression, raise energy levels, regulate blood sugar, and even improve your sleep. What are they symptoms of magnesium deficiency? The symptoms of magnesium deficiency include: insomnia, anxiety, muscle spasms, restless leg syndrome, nausea, low blood pressure, confusion and irritability. These symptoms usually indicate an underlying health condition like thyroid imbalance, gastrointestinal diseases, pancreatitis, diabetes and kidney disease. How do you get 100% of magnesium daily? There are many magnesium supplements available on the market, but you can get it naturally from eating more healthy foods. In fact, most people get magnesium from a healthy, balanced diet. If you are concerned about a magnesium deficiency, you may consider increasing magnesium consumption by incorporating more magnesium-rich foods into your diet. Whole foods rich in magnesium The diets rich in whole foods like nuts, seeds, legumes, whole grains, leafy greens, and healthy fats will provide you with enough magnesium to keep your body healthy. Among those, nuts, seeds, whole grains and leafy greens have the highest magnesium content. Here's a list of ingredients which are a good source of magnesium per 100g: Nuts: Almonds: 268 mg Peanuts: 168 mg Brazil nuts: 376 mg Cashews: 251 mg Peanut butter (100% peanuts, smooth): 154 mg Seeds: Pumpkin seeds (dried): 592 mg Flaxseed: 392 mg Chia seeds: 335 mg Whole grains: Quinoa: 64 mg Brown rice (cooked): 43 mg Whole-wheat bread (1 slice): 23 mg Legumes: Edamame: 224 mg Black beans: 172 mg Chick Peas: 115 mg Black-eyed peas: 60 mg Vegetables and fruits: Spinach, boiled: 157 mg (1 cup). Avocado: 58 mg (1 medium seize). Kale: 33 mg Banana: 32 mg (1 medium size). Swiss chard: 29 mg (1 cup). Broccoli: 21 mg/100g Plant-based staples: Tofu: 74 mg Soy milk: 61 mg Dark chocolate: 65 mg What is Magnesium water?

What are the best nuts for weight loss?AlmondsWhen you are craving a crunchy snack, go for organic almonds. Almonds are an excellent good-for-you snack. They are packed with protein and healthy mono-saturated fats, protein, fibre and magnesium. They will keep you full for longer and satisfied. According to recent studies, people who consume almonds as a part of their daily diet have a lower body mass index. Eating almonds every day also helps you lower your blood pressure and bad cholesterol. WalnutsWalnuts are a healthy and satisfying snack that helps you control your appetite. They are packed with protein, fibre and healthy fats. They contain antioxidants and omega-3 fatty acids that are highly beneficial for health. Omega 3 is associated with low cholesterol. Eating walnuts every day activates a part of the brain that helps you restrain from fat and sugar foods.

It is estimated that more than 1.9 billion adults worldwide are overweight; this includes 650 million people with obesity. In the UK, more than half of the population is overweight or obese. The NHS data shows that 1 in every 4 adults and around 1 in every 5 children 1 are living with obesity. The Health Survey for England 2021 estimates that 25.9% of adults in England are obese and a further 37.9% are overweight but not obese. Between 1993 and 2019, the proportion of adults in England who are obese rose from 14.9% to 28.0%, while the proportion who were either overweight or obese rose from 52.9% to 64.3%. It is a huge problem for many of us and managing the proper weight is a great challenge. What is the first thing you think about when you want to lose weight? Stop snacking between meals and ditching all kinds of snacks, right? But does it have to include healthy snacks like nuts? New research from the University of South Australia shows that one type of nuts - almonds, can actually help you lose weight. This is the most extensive study of its kind up to date, and it proves that nuts can support a healthy diet for weight management and cardiometabolic health. The study included 106 participants who completed a nine-month eating program (a three-month energy-restricted diet for weight loss, followed by a six-month energy-controlled diet for weight maintenance). In both phases, 15% of participants' energy intake comprised unsalted whole almonds with skins (for the nut diet) or 15% carbohydrate-rich snacks such as rice crackers or baked cereal bars (for the nut-free diet).The scientists found that adding almonds as supplements to an energy-restricted diet helped people lose weight and improved their cardiometabolic health. The energy-restricted diets supplemented with Californian almonds as healthy snacks had excellent results, helping people successfully reduce their body weight by about 7 kilograms. The study researcher, Dr Sharayah Carter, said: "Nuts, like almonds, are a great snack. They're high in protein, fibre and packed with vitamins and minerals, but they also have a high-fat content, which people can associate with increased body weight.""Nuts contain unsaturated fats -- or healthy fats -- which can improve blood cholesterol levels, ease inflammation, and contribute to a healthy heart", she added. "In this study we examined the effects of an almond-supplemented diet with a nut-free diet to identify any influence on weight and cardiometabolic outcomes. "Both the nut and nut-free diets resulted in approximately 9.3% reduction in body weight over the trial. "Yet the almond-supplemented diets also demonstrated statistically significant changes in some highly atherogenic lipoprotein subfractions, which may lead to improved cardiometabolic health in the longer term. "Additionally, nuts have the added benefit of making you feel fuller for longer, which is always a pro when you're trying to manage your weight."

The positive impact of nuts on our mental health Eating just a handful of organic nuts such as almonds, cashews, walnuts, peanuts, pistachios, and hazelnuts daily may help you lower the risk of depression by 17%, new study results revealed. The research results were published in the journal Clinical Nutrition and suggest that consuming nuts have a positive impact on human mental health. Based on data from 13,000 adults Scientists involved in the research gathered data from Biobank, an online database of medical, lifestyle and food habits records of half a million people in the UK. The team analysed data from more than 13,000 people aged 37-73 between 2007 and 2020. One serving a day helps prevent depression The research results suggest that adults who declared consuming a 30 g serving of nuts every day were less likely to get diagnosed with depression compared to those who did not eat nuts at all. Health properties of nuts The study does not explain why this happens, but the scientists claim it is related to nuts' anti-inflammatory and antioxidant properties. Nuts contain vital and high-quality nutrients like phenols or phytosterols, fibre, healthy protein, vitamins, monounsaturated and polyunsaturated fatty acids and essential micronutrients that play an important role in mental health. "Our findings highlight yet another benefit of consuming nuts, with a 17% decrease in depression associated with nut consumption. "This provides an even stronger rationale for people to become enthusiastic about consuming nuts," said Bruno Bizzozero-Peroni from the Health and Social Research Centre at the University of Castilla-La Mancha in Spain. Diet as a factor of mood disorders The scientists said this finding was regardless of other factors influencing mental health, such as medical conditions, body mass index and lifestyle of the participants. The team wrote: "Our results highlight the potential role of nut consumption as a healthy dietary behaviour to prevent depression in those free of other known risk factors for depression, such as obesity, unhealthy lifestyle behaviours (smoking, frequent alcohol consumption, low intake of fruits and vegetables, insufficiently active, and inadequate sleep duration), loneliness, and medical conditions such as cardiovascular, metabolic, or mental comorbidities." Commenting on the study, Dr Jenna Macciochi, senior lecturer in immunology at the University of Sussex, who was not involved in the research, said: "This study builds on the growing literature in nutritional psychology showing diet to be a factor in mood disorders. Specifically, they found a positive association between nut intake and a lower risk of depression compared to no nut intake. "This study shows association and does not prove a mechanistic effect, but the authors do suggest multiple feasible mechanisms through which nut consumption may be working. I think there is still a lot we need to learn regarding the potential mechanisms at play and a deeper understanding of this in the future will be useful when making dietary recommendations. "In the meantime, the best evidence for supporting good mental health through diet is probably from consuming a Mediterranean-style anti-inflammatory diet pattern of which nuts are considered to be a component of." Why are nuts good for improving your mood? The best nuts to improve your mood are those packed with healthy plant-based proteins, fibre, healthy fats, antioxidants, melatonin, magnesium, zinc and tryptophan, the amino acid responsible for producing serotonin which is a chemical known for mood-boosting. It plays an essential role in multiple body functions such as sleep, general mood, digestion, healing, bone and blood health. What are the best nuts for depression? Almonds Cashews Pistachios Peanuts Walnuts Hazelnuts Brazil nuts Pine nuts Coconut Chestnuts Pecans

Whether you eat nuts raw or roasted, they provide you with great health benefits. 1. Lower risk of contamination Roasting or toasting the nuts can reduce the risk of contamination. Processing any food item at high temperatures, such as cooking, baking and roasting, helps to eliminate germs and miscreants that can appear in the produce. Roasted nuts are then more purified and safer to eat. 2. Easy digestion Roasted nuts are better for your digestive system. Cooked food is always easier to digest compared to raw food. When food is cooked or roasted, it will be more likely easier to break down in your stomach. 3. Better flavour Roasting or toasting makes nuts taste better. Roasting enhances the taste and texture of the nuts. Thanks to roasting, nuts are more crispy and crunchy and, therefore, more enjoyable to eat. 4. Roasted nuts nutrition Roasted nuts are good for you and provide great health benefits for your body and mind. They contain similar amounts (if no salt, oil or sugar was added) of protein, fibre and carbohydrates and calories as raw nuts however you must remember that roasting nuts may damage their healthy fat content and can slightly reduce their nutrients. Are there any risks of eating roasted nuts? Roasting some type of nuts in high temperatures can the lead to the formation of a harmful substance called acrylamide. Acrylamide is a chemical compound that can form in some foods during high-temperature cooking processes, such as frying, grilling, roasting, and baking. It is often found in cookies, cakes, bread, cereals, potato products such as crisps and chips, and roasted coffee. Although acrylamide was detected in roasted almonds and pistachios it was not found in macadamia nuts, walnuts or hazelnuts. Consuming roasted nuts in moderation should not be dangerous. 5. How to roast nuts at home? Heat up the oven up to 180 degrees C. Spread the nuts on the baking tray and roast them for about 5-10 minutes. All of nuts are great for roasting. The roasting time depends on the type of nuts. Tender nuts like walnuts, pecans, cashews or pistachios need a gentle treatment: from 5 to 8 minutes of roasting. Harder nuts like hazelnuts, peanuts, almonds and macadamias need a bit more time - from 8 to 10 minutes to get beautifully toasted. Nuts are ready when they start looking a bit darker (not too dark!) and have a lovely toasty smell. Roasting temperature has much greater impact on acrylamide formation than the roasting time. Roasting almonds at a temperature below 130°C will reduce acrylamide formation.

We know that almonds offer incredible benefits for human health, but now researchers have found more evidence that almonds are particularly great for our gut health. A healthy gut promotes immunity According to a recent study published in the American Journal of Clinical Nutrition, eating a handful of almonds every day increases butyrate production. Butyrate is a short-chain fatty acid that improves gut health. In the gut, there are thousands of microorganisms that play an essential role in digesting nutrients. They can positively or negatively influence our health, including our digestive and immune systems. It all depends on the food we consume. Results of previous studies suggest that eating healthy foods can be great for the good bacteria in our gut. Almonds promote gut health & boost immunity A team of scientists from King's College London researched the influence of whole and ground almonds on the structure of gut microbes. The researchers recruited 87 healthy adults with some unhealthy habits to take part in the study. These were people eating unhealthy snacks like crisps, chocolate and sweets and already consuming less than the recommended amount of dietary fibre. Almonds as a healthy snack The researchers divided the participants into three groups and recommended snack change for a trial of four weeks. Group one - the participants replaced their unhealthy snacks with 56 g of whole almonds a day. Group two - the participants changed their snacks to 56 g of ground almonds daily. Group three - the control group where participants just ate energy-matched muffins once a day. Almonds increase the production of butyrate The study results show that butyrate was significantly higher among participants who ate almonds when compared to those who consumed the muffins. Butyrate is the primary source of fuel for the cells lining the large intestine (colon). When these cells are healthy and effective, the gut microbes flourish, creating a strong gut wall and all the essential nutrients to be absorbed. When the gut wall is weak, it quickly leads to inflammation, and the body cannot absorb all the nutrients it needs. Almonds can help improve constipation problems The researchers observed that eating more almonds can benefit those with constipation problems. Although no difference was observed in gut transit time (the time food moves through the gut), the whole-almond eaters experienced an extra 1.5 bowel movements per week compared to other participants. Commenting on the study results, Professor Kevin Whelan, Head of the Department of Nutritional Sciences at King's College London, said: "Part of the way in which the gut microbiota impact human health is through the production of short-chain fatty acids, such as butyrate. These molecules act as a fuel source for cells in the colon, they regulate the absorption of other nutrients in the gut, and help balance the immune system. We think these findings suggest almond consumption may benefit bacterial metabolism in a way that has the potential to influence human health." Almonds are a great source of fibre The study results also show that consuming more almonds can improve people's diet, providing them with fibre, healthy monosaturated fatty acids, potassium and other important nutrients when compared to the control group who ate muffins as their daily snack. What can you do to increase butyrate levels? The best way to improve your gut microbiome and make it produce butyrate is to eat more plant-based products that are high in fibre, starch and pectin, including whole grains, nuts, seeds, legumes, fresh vegetables and fruits. Replace your bad snacking habits with natural healthy snacks. Buy almonds online at Wholefood Earth and boost your immunity before the cold season.

Adding more whole grains and nuts to your diet can have an amazing impact on your brain health! If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease. Replace bad carbs with good carbs When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way. Stock your pantry with healthy whole grains Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention. Add nuts to your diet Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia. Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging. Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s. Plus, nuts are also packed with magnesium! Tips and swaps for a healthy brain Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates: swap instant oat meal or ready-to-eat cereal mixes with whole oats choose buckwheat instead of potatoes or white rice go for bulgur and barley regularly replace white rice with brown rice eat more quinoa always have nuts & seeds near you for a healthy snack replace white bread and past with whole grain brad and pasta Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!

Dietary Fibre is an essential component of your diet. It helps keep your digestive system healthy, increases the good bacteria in your gut, and can even reduce the risk of certain diseases. The recommended daily fibre intake for adults is approximately 25 grams for women, and 38 grams for men, per day. For a more in depth look at the reasons you need to be getting enough fibre in your diet, why not take a gander at our previous article Why is Fibre Important? To make life easier, and make sure you’re hitting your RDA for fibre, we’ve compiled a handy list of some high fibre foods. They’re not just great sources of fibre, but also healthy, tasty, and satisfying – so without further ado, let’s get on with the list! Nuts First up on the list, is the small but mighty nut! Not only are nuts nutritional powerhouses, they’re an excellent supply of fibre too. Pine nuts, pistachios, hazelnuts, and pecans are all great choices when it comes to upping your daily fibre. However, almonds are the clear winner when it comes to the highest fibre content. Fibre content: Almonds – Approx. 13.3 grams per 100 grams Popcorn If you’re looking to increase your fibre intake, then popcorn just might be one of the best snacks you can choose to munch on. Plain, air-popped popcorn is extremely high in fibre, calorie for calorie. Just remember, if you add a lot of sugar, or fat, such as oil, to your popcorn, the fibre-to-calorie ratio will be considerably lower. Fibre content: Approx. 14 grams per 100 grams Chia Seeds If you haven’t heard about chia seeds yet – let us introduce you! Chia seeds are tiny black seeds that are becoming increasingly popular and may just be one of the best fibre sources on the planet. They are often referred to as a superfood due to their exceptionally high nutritional value, containing high amounts of magnesium, phosphorus, and calcium. Head over to our recipe page to find a wide range of Chia seed recipes from Blueberry Jam to Banana Muffins – delicious! Fibre content: Approx. 34.4 grams per 100 grams Beans Not only are beans a great source of plant protein, making them a great meat alternative, they are also an excellent way to get more fibre in your diet. Black beans, pinto beans, mung beans and aduki beans are all great choices for upping your fibre intake. However, haricot beans take the crown as the highest fibre bean in town. Fibre content: Haricot Beans - Approx. 8 grams per 100 grams Apples You’ve probably heard the saying ‘An apple a day, keeps the doctor away’. Turns out, there could be a lot of truth to that. Many fruits are filled with fibre, but apples, especially with the skin on, are the perfect pick for increasing your fibre intake. Plus, they count as one of your five a day! Fibre content: Approx. 2.4 grams per 100 grams, or 4.4 grams in a medium-sized apple. Lentils Looking for a cheap, simple, and nutritious food source? Well, look no further than lentils! Along with being high in fibre, they’re also as high in protein and loaded with many important nutrients. Lentils are an easy addition to your diet, add them to soups, stews, curries, salads and even desserts! Fibre content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams Sweet Potatoes Are you a sweet potato lover? If so, we have good news for you! Sweet potatoes are bountiful in vitamins, minerals, antioxidants, and of course, fibre. Not to mention, they provide a wide range of health benefits and are a simple, and delicious, addition to your diet. Fibre content: Approx. 2.5 grams per 100 grams or 3.8 grams for a medium-sized boiled sweet Chickpeas Another type of legume that’s loaded with not just healthy fibre, but also vitamins, minerals, and plant protein is chickpeas. Easily included in your diet, they can be used in many different recipes. Chickpeas are also the main ingredient of hummus, which is a simple spread you can make yourself. Fibre content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams Berries Berries get a lot of attention for their antioxidants, but they’re filled with healthy fibre too. Raspberries are a particularly rich source, but blackberries, strawberries, and blueberries are also a great choice for increasing your fibre intake. Another one of the biggest benefits of eating berries is that they’re also naturally low in calories. Sounds like a win-win to us! Fibre content: Raspberries - Approx. 7 grams per 100 grams Quinoa Quinoa is a pseudo-cereal that is an excellent source of plant protein, along with being high in fibre. It has many other health benefits and is packed full of other nutrients including, zinc, iron, magnesium, potassium, and antioxidants. Fibre content: Approx. 3 grams per 100 grams

Fibre, we’re sure you’ve heard of it, and you might’ve also heard that you’re probably not getting enough of it, tut, tut. Luckily, it’s relatively easy to increase your daily fibre intake – simply add more high fibre foods to your diet. But what exactly is fibre? And why is it so imperative to make sure we’re getting a sufficient amount in our diets? Well, carry on reading to find out 😊 Plus, discover all the nutritional benefits of boosting your fibre intake - we promise it'll be a worthy cause! What is Fibre? Dietary fibre, which can also be referred to as bulk or roughage, is naturally found in plant foods such as fruits, vegetables, wholegrains, nuts and legumes. Fibre is actually a complex carbohydrate found in plant cells that cannot be digested or absorbed by the small intestine. Due to this, it is instead broken down inside the large intestine by bacteria for food. These non-digestible carbohydrates are collectively known as fibre. There are many different types of fibre, and they have various health effects on our bodies. They are most often categorized as the following - Soluble – Soluble types of fibre dissolve in your digestive system to form a gel-like substance, which is digested by friendly bacteria in the large intestine. Soluble fibre helps by softening stools, so they’re easier to pass. Insoluble - By contrast, insoluble fibre doesn’t dissolve in the gut and therefore cannot be digested. This means it adds bulk to your stools, making it easier for food to be steered through your digestive system. Resistant Starch - This type of starch is considered a fibre because it isn’t digested in your stomach or small intestine. It instead is developed into food for the friendly bacteria in your colon, improving gut health. It is said to bulk up stools, whilst speeding their passage through the colon. Why Do We Need Fibre? Fibre is considered a fundamental part of your diet, and for good reason! It can influence how fast food moves through our gut and helps ‘keep you regular’ by increasing the bulk in stools. Other important functions it includes is affecting blood cholesterol and how quickly we absorb sugar from foods and drinks, along with impacting the number and types of bacteria in our gut. So how much fibre should you be having a day? Well, according to government guidelines the recommended daily fibre intake for adults is approximately 25 grams for women and 38 grams for men, per day. However, most people generally don’t hit this. If you are looking to increase your fibre intake, it’s probably best to do it gradually which many help to avoid gut issues such as flatulence and bloating. For prime gut health, it is also imperative to stay physically active, as well as making sure you’re getting plenty of fluids. Just like most things in life, fibre isn’t great in extremely high quantities. Too much can cause excess gas, abdominal pain, constipation and diarrhoea - so make sure not to go overboard! Health Benefits of Fibre Making sure you get enough fibre isn’t just about keeping our digestive systems healthy and encouraging regular bowel movements. There are a wide range of health benefits to be had by increasing your daily fibre intake. A study discovered that the importance of fibre is closely linked with the significance of our gut microbes. A diet rich in fibre literally feeds “good” gut bacteria, making them thrive. In turn, they increase in amounts, kind and produce substances that can have valuable effects on our health. Fibre can also reduce blood sugar spikes after a high carb meal. Soluble fibre can decrease the rate at which sugar is absorbed into your blood, which aids in lowering blood sugar levels. The reason for this is said to be due to delaying the rate at which your stomach empties food. A high fibre diet can support heart health by lowering cholesterol levels which may help to reduce our risk of heart disease and stroke. There is also evidence to suggest eating enough fibre can decrease the chances of developing type 2 diabetes, as well as bowel cancer. There are even some types of fibre that may contribute to weight loss by increasing feelings of fullness and satisfying your appetite. This in turn, can lead to a reduced calorie intake by being less likely to overeat. As we hope you can now agree, fibre is definitely a friend, not a foe, when it comes to your health and your diet. So go, get some fibre in you!

The clocks are going forward this weekend and that means one less hour of precious sleep! We’re sure you’ve heard before about how important it is to get a good night’s kip. Sleep is an essential function that allows your mind and body to recharge, as well as keeping yourself healthy and warding off diseases. However, as many of us know, sleeping well isn’t always an easy task. Did you know that certain foods can also aid you in getting a restful night’s sleep? There are a variety of chemicals, enzymes, amino acids and other nutrients that can help in falling and staying asleep, and fortunately, you can find a lot of them in foods and drinks. We want to make sure you’re getting the best sleep possible and have compiled a handy list of sleep inducing foods (plus one drink). So, if you’ve been having trouble falling asleep or staying asleep, why not give these a try? Almonds Almonds are not only a nutritious and healthy snack, but it’s also claimed they may help in boosting sleep quality as well. This is because almonds contain the hormone melatonin, which regulates your internal clock and signals your body to prepare for sleep. Almonds are also a great source of magnesium. Consuming an adequate amount of magnesium may improve sleep quality, especially for anyone suffering with insomnia. Magnesium’s role in promoting sleep is considered to be related to its ability to reduce inflammation. In addition, magnesium can assist in lowering levels of the stress hormone cortisol, which is known to disturb your slumber. For more health benefits of almonds, have a look at our previous article Are Almonds Good For You? Oats You may think of oats as more of a breakfast food, but you might want to try eating a bowl of porridge after dark if you want to catch those precious ZZZZZs. The grains present in oats trigger insulin production much like whole-grain bread, raise your blood sugar naturally which makes you feel drowsy. Oats are also rich in both melatonin and the amino acid tryptophan that helps to produce melatonin, which helps our brain send signals to the rest of our body that it’s time to relax and get some rest. Kiwi Kiwis are a low calorie but extremely nutritious fruit that could also aid you in sleeping better. The sleep-promoting effects of kiwis are sometimes usually attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. It’s been proposed that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partially responsible for their sleep-inducing impact. White Rice White rice is a rich source of carbohydrates. It’s high carb content along with its lack of fibre, both contribute to white rice having a large glycaemic index. It’s been suggested that eating foods with a high GI, like white rice, approximately one hour before bed may help in improving sleep quality. Some researchers seem to believe this is due to the large amount of insulin released after eating a high GI meal. Insulin drives the amino acid, Tryptophan, which helps activate drowsiness, into the brain. Chamomile Tea Okay, so it’s not technically a food but we’re still including it on this list! Chamomile tea is widely known as one of the best drinks to help you get your forty winks. But did you know, it doesn’t even contain any tea? It’s actually more of an herbal infusion made from the dried flowers of the chamomile plant. Chamomile tea also contains antioxidants which binds to receptors in the brain that encourage sleepiness and reduce insomnia. Just make sure to drink your cup of chamomile tea around 45 minutes before going to bed so your body has ample time to metabolise the tea. Soya Soya has a wide range of health benefits, and one of them may be aiding you in a good night’s kip! The products produced from soya, such as soya milk, tofu, and tempeh contain good amounts of tryptophan, the substance which can help our bodies synthesise melatonin and serotonin. Another way soya may also benefit your sleep pattern is due to its isoflavone content. Isoflavones are believed to somewhat mimic the hormone oestrogen. Oestrogen can affect the brain via the same neurotransmitters that are involved in sleep regulation. Why not check our latest soya article Why Soya is a Great Meat Substitute Figs Figs are an excellent source of magnesium, potassium, calcium and iron, making them a powerful aid for sleep. All these minerals can assist with muscle contraction along with blood flow, which are both vital for falling asleep. Figs also contain high amounts of fibre, keeping you full through the night and preventing any hunger pangs or midnight cravings that could disturb your slumber. Walnuts Another nut featuring on this sleep inducing food list is the small yet mighty walnut. Some researchers have claimed that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin. They are made up of many fatty acids that may also contribute to better sleep. Walnuts provide alpha-linolenic acid (ALA), an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase your bodies serotonin production. So, if you’re finding it difficult to nod off, eating a handful of walnuts before bed might just help!

Almonds are an extremely popular variety of nut, and it’s not very hard to see why! Whether natural, blanched, or ground, they are incredibly tasty and incredibly versatile. Almonds can be eaten as a fun snack as well as an addition to sweet or savoury dishes. They can also be used to make oil, butter, flour and even milk. Is there no end to their talents?! Almonds come from the fruit of the almond tree and although native to Iran, are mainly grown in California. Closely followed by traditional almond growers, Spain and Italy. The fruit, also known as a drupe, resembles a peach until it ripens and the outer covering, or hull, splits open, curls outward and releases the pit. Almonds are often touted as one of the healthiest snacks and healthiest nuts, but how are they good for you? That’s the question we want to answer today, as we take you through the top health benefits of almonds - Let’s go nuts! High in Minerals & Nutrients The first thing you need to know is that almonds are an excellent source of nutrients and minerals. In a 28 gram serving (which is roughly equivalent to a handful) they contain the following - Fibre: 3.5 g of Fibre Protein: 6 g of Protein Fat: 14 g (9g of which are monounsaturated) Vitamin E: 37% of the RDI Manganese: 32% of the RDI Magnesium: 20% of the RDI They also hold a decent amount of copper, calcium, vitamin B2 (riboflavin) and phosphorus. Not bad for such a little nut! May Improve Gut Health Several studies have revealed that almonds may possess powerful probiotic properties, which suggests that consuming them can be beneficial for the gut. Almonds act as prebiotics which are non-digestible plant fibres that feed the good bacteria already existing within the gut. Another study discovered that eating moderate amounts of almonds, or almond butter, not only improved the diet value in both adults and children, but also altered the composition of the gut microbiome. This is possibly, in part, because of their immense fibre content. Loaded With Antioxidants Almonds are a rich source of antioxidants. Antioxidants aid in protecting against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases such as cancer. In fact, almonds are one of the best sources for vitamin E in the world. Vitamin E is a group of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, defending your cells from oxidative damage. Several studies have associated a higher vitamin E absorption with lesser rates of heart disease and even Alzheimer’s disease. Can Help Blood Management There has been some evidence to suggest that including almonds in your diet may help in managing blood sugar levels. Studies found that consuming almonds was associated with lower levels of fasting glucose along with fasting insulin. In addition to this, almonds are high in magnesium, which is known to be important for blood sugar control. Scientists have proposed that there could also be a link between magnesium deficiency and insulin resistance. This means a higher magnesium intake may offer considerable improvements for metabolic syndrome and people with type 2 diabetes. May Aid Weight Loss If you’re looking to lose some weight, then almonds could perhaps help you shift those unwanted pounds. A study done in 2015 found that eating almonds as a mid-morning snack can leave a person feeling satiated for some time. Almonds are low in carbohydrates but high in protein, healthy fats, and fibre. Protein, along with fibre are both well known to increase the feelings of fullness. This in turn can help you eat fewer calories as you will be less tempted to snack or overeat. In conclusion, we’d say it’s a resounding YES - almonds are indeed good for you! No wonder they are so often recommended as a delicious, healthy snack and are an easy addition to your diet. They have many great health benefits, including being packed full of important nutrients, minerals and antioxidants. As with most foods, we still recommend eating them in moderation and to avoid them altogether if you have a nut allergy.