Heart and blood health:
Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Magnesium also regulates blood pressure. Vitamin B6 strengthens blood. Vitamin B6 deficiency is found in people with heart disease, premenstrual syndrome, atherosclerosis, and carpal tunnel syndrome.
Energy:
Copper and magnesium play a key role in energy production.
Healthy skin:
Manganese and fatty acids promote healthy skin.
Enhanced brain function and mood:
Omega-3 and omega-6 enhance brain function and are believed to aid memory. Vitamin B6 plays an integral part in brain function and helps stabilize mood.
Strong bones and muscles:
Phosphorus and magnesium maintain healthy bones. Potassium helps build strong muscle.
Joint health:
Omega-6 and magnesium reduce joint inflammation.
Glycemic load: 11
Inflammatory index: Mildly anti-inflammatory
Recommended For Help With:
• Digestive health
• Easing constipation
• Reduced cholesterol
• Heart health
• Strong bones and muscles
• Energy
• Joint health
• Healthy skin
• Mood stabilizer
Elderberries, Black
Elderberries grow in both hemispheres, though more common in the Northern. The berries are dark purple or red and are made into drinks, preserves, syrups, and teas. Elderberries have a long history as a traditional remedy. Today, they are used to boost immunity, and research is being carried out on their potential as a flu treatment. They may also help weight loss and cholesterol. Always cook elderberries before eating.
Nutrients in 1 oz (28 g)* of black elderberries, raw:
Calories, 20
Calcium, 10.6 mg
Carbohydrate, 5 g
Dietary fibre, 2 g
Iron, 0.4 mg
Omega-3 fatty acids, 23.8 mg
Omega-6 fatty acids, 45.4 mg
Potassium, 78.4 mg
Vitamin A, 168 IU
Vitamin B6, 0.1 mg
Vitamin C, 10.1 mg
*1 cup of elderberries is roughly 145 g
Health and healing benefits:
Heart and blood health:
Omegas-3 and -6 protect against stroke, heart disease, and diabetes and lower blood pressure and cholesterol. Iron maintains and oxygenates healthy red blood cells.
Strong bones:
Calcium builds strong bones.
Eye health:
Vitamin A promotes eye health, protecting against cataracts and macular degeneration.
Immunity:
Vitamin C and iron boost immunity and may protect against flu.
Good internal health:
Potassium maintains organs.
Enhanced brain function and mood:
Omegas-3 and -6 and vitamin B6 enhance brain function, aid memory, and help stabilize mood.
Digestive health:
The dietary fibre, carbohydrates, and potassium aid digestive health and reduce cholesterol, helping you feel fuller faster and aiding in weight loss.
Gout:
The antioxidants reduce the pain of gout.
Healthy skin:
Vitamin A and fatty acids promote healthy skin.
Glycemic load: 1
Inflammatory index: Anti-inflammatory
Recommended For Help With:
• Heart health
• Reduced cholesterol
• Strong bones
• Eye health
• Healthy skin
• Immunity, which may include flu
• Mood stabilizer
• Weight loss
• Gout
Figs, Raw
Figs are delicious, sweet-tart fruit that are grown in warm climates. Figs are rich in antioxidants and eaten both fresh and dried. Figs provide a healthy amount of dietary fibre and carbohydrates, making them great for digestive health and bowel regularity, and good in moderation for weight management. Fresh figs can be eaten whole as a snack or added to salads and other dishes. Because of fresh figs’ seasonability, dried figs are a good year-round alternative and provide nearly the same amount of vitamins and minerals as fresh.
Nutrients in 1 oz (28 g)* of figs, raw:
Calories, 21
Calcium, 9.8 mg
Carbohydrate, 5 g
Dietary fibre, 1 g
Magnesium, 4.8 mg
Omega-6 fatty acids, 40.3 mg
Potassium, 65.9 mg
Sugars, 5 g
Vitamin A, 39.8 IU
Vitamin K, 1.3 mg
*1 medium fig is roughly 50 g
Health and healing benefits:
Digestive health:
Fibre, carbohydrates, and potassium aid digestion and reduce cholesterol, also easing constipation. Magnesium assists healthy metabolism.
Good internal health:
Potassium maintains organs.
Strong bones:
Vitamin K and magnesium support calcium in maintaining strong bones.
Heart and blood health:
Omega-6 regulates blood pressure, and vitamin A helps prevent cardiovascular disease. Vitamin K is important in matters related to the blood, such as regulating clotting, and menstrual flow and pain.
Healthy skin:
Vitamin A and fatty acids promote healthy skin.
Enhanced brain function:
Omega-6 enhances brain function and may aid memory.
Glycemic load: 2
Inflammatory index: Mildly anti-inflammatory
Recommended For Help With:
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