Chia Seeds – Mineral Content & Benefits
✔️ Supports heart and muscle function
✔️ Strengthens bones and teeth
✔️ Improves digestion and energy production
✔️ Enhances brain function and nerve health
✔️ Aids metabolism and antioxidant functions
✔️ Supports nerve function and red blood cell formation
✔️ Boosts immunity and supports healing
The most important benefit of chia seeds is supporting heart health and digestion due to their high omega-3 fatty acids, fiber, and antioxidants.
✔️ Heart Health – The omega-3s in chia seeds help lower bad cholesterol (LDL) and reduce inflammation, reducing the risk of heart disease.
✔️ Digestion & Gut Health – Chia seeds are rich in fiber, which promotes regular bowel movements, prevents constipation, and supports healthy gut bacteria.
Almonds
Mineral Content
✔️ Calcium (≈ 269 mg per 100g)
✔️ Magnesium (≈ 270 mg per 100g)
✔️ Vitamin E (≈ 25.6 mg per 100g)
Benefits
✔️ Strengthens bones and teeth (Calcium)
✔️ Supports heart and muscle function (Magnesium)
✔️ Enhances skin health and fights aging (Vitamin E)
Most Important Benefit
✔️ Boosts Brain Health & Heart Health – Almonds contain vitamin E and healthy fats that improve cognitive function, memory, and cardiovascular health.
Pumpkin Seeds
Mineral Content
✔️ Zinc (≈ 7.5 mg per 100g)
✔️ Magnesium (≈ 262 mg per 100g)
✔️ Iron (≈ 8.8 mg per 100g)
Benefits
✔️ Boosts immunity and aids wound healing (Zinc)
✔️ Supports muscle relaxation and reduces stress (Magnesium)
✔️ Improves oxygen transport in the body (Iron)
Most Important Benefit
✔️ Supports Prostate Health & Improves Sleep – Pumpkin seeds are rich in zinc, which supports prostate health in men, and magnesium, which promotes better sleep and relaxation.
Sunflower Seeds
Mineral Content
✔️ Magnesium (≈ 325 mg per 100g)
✔️ Selenium (≈ 53 mcg per 100g)
✔️ Vitamin E (≈ 35 mg per 100g)
Benefits
✔️ Supports heart and muscle function (Magnesium)
✔️ Boosts immunity and protects cells from damage (Selenium)
✔️ Enhances skin health and reduces inflammation (Vitamin E)
Most Important Benefit
✔️ Rich in Antioxidants & Heart Health – Sunflower seeds are packed with vitamin E and selenium, which fight oxidative stress and reduce the risk of heart disease.
Flaxseeds
Mineral Content
✔️ Omega-3 Fatty Acids (≈ 22.8g per 100g)
✔️ Magnesium (≈ 392 mg per 100g)
✔️ Fiber (≈ 27g per 100g)
Benefits
✔️ Improves heart health by reducing bad cholesterol (Omega-3)
✔️ Supports muscle function and stress reduction (Magnesium)
✔️ Aids digestion and gut health (Fiber)
Most Important Benefit
✔️ Best Plant-Based Omega-3 Source – Helps lower inflammation, supports brain function, and improves heart health.
Cashew Nuts
Mineral Content
✔️ Copper (≈ 2.2 mg per 100g)
✔️ Magnesium (≈ 292 mg per 100g)
✔️ Iron (≈ 6.7 mg per 100g)
Benefits
✔️ Supports nerve function and red blood cell formation (Copper)
✔️ Reduces stress and supports muscle health (Magnesium)
✔️ Prevents anemia and boosts energy (Iron)
Most Important Benefit
✔️ Supports Brain Function & Immunity – Cashews are rich in copper and magnesium, essential for neurotransmitter function and a strong immune system.
Ragi (Finger Millet) Benefits
Mineral Content (Per 100g)
✔️ Calcium – ≈ 344 mg
✔️ Iron – ≈ 3.9 mg
✔️ Magnesium – ≈ 137 mg
✔️ Phosphorus – ≈ 283 mg
✔️ Potassium – ≈ 408 mg
Benefits
✔️ Strengthens bones and teeth (High calcium content)
✔️ Boosts hemoglobin and prevents anemia (Rich in iron)
✔️ Supports heart health and muscle relaxation (Magnesium)
✔️ Enhances energy production and metabolism (Phosphorus)
✔️ Regulates blood pressure and fluid balance (Potassium)
Most Important Benefit
✔️ Best Plant-Based Calcium Source – Ragi contains more calcium than milk, making it excellent for bone health, preventing osteoporosis, and supporting children’s growth.