Flax Seeds

Prevents/slows damage to cells. Helps lower risk of infections and some forms of cancer.

Helps lose weight. Reduces risk of heart disease and cancer. Helps with blood sugar control. Reduces inflammation.

Reduces risk of heart disease. Essential for brain function. Omega-3 and Omega-6 fatty acids are types of this.

Reduces hunger helping you eat fewer calories. Helps increase muscle mass and strength. Helps maintain bone mass. Boosts metabolism. Helps lose and regulate weight.

Helps lose and maintain a healthy weight. Helps with digestion. Lowers the risk of type 2 diabetes and heart diseases.

Reduces memory loss. Helps with depression. Boosts brain function and productivity. Helps protect and boosts memory.

Primarily used for energy in the right quantities. Ideal ratio of omega 6 to omega 3 is 4:1 or less. Helps treat symptoms of chronic diseases.

Also known as Vitamin B1. Helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. Involved in the flow of electrolytes into and out of muscle and nerve cells. Helps prevent diseases such as beriberi, which involves disorders of the heart, nerves, and digestive system.

Also known as Vitamin B2. Helps with breakdown of fats, protein and carbohydrates. Gives a boost of energy after consumption.

Also known as Vitamin B3. Helps convert food to energy by aiding enzymes. Helps against memory loss, fatigue, depression, headache, diarrhea, and skin problems.

Improves mood and reduces symptoms of depression. Promotes brain health and reduces risk of Alzheimer’s disease. Helps treat nausea during pregnancy. Prevents atherosclerosis and reduces risk of heart diseases. Helps prevent eye diseases.

Also known as Vitamin B9. Is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy and produce DNA and RNA. Extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence. Intake higher than 1000 mcg per day can promote cancer growth. 1 ounce of almonds contains 14 mcg of folate. The recommended daily allowance is as follows:

• 0 to 6 months: 65 mcg
• 7 to 12 months: 80 mcg
• 1 to 3 years: 150 mcg
• 4 to 8 years: 200 mcg
• 9 to 13 years: 300 mcg
• ver 14 years: 400 mcg
• during pregnancy: 600 mcg
• during lactation: 500 mcg

Antioxidant. Protects cells from damage due to air pollution and exposure to ultraviolet rays from sunlight.

Helps with the clotting of blood. Activates a protein that prevents calcium from depositing in arteries and preventing atherosclerosis. Also helps prevent the development of plaque.

An organic, water-soluble compound, it is needed for many essential functions such as:

• to make fats that support cell structure
• to produce compounds that send messages across cells
• to remove cholesterol from the liver
• to make acetylcholine, an important neurotransmitter

Recommended consumption:

• 0–6 months: 125 mg per day
• 7–12 months: 150 mg per day
• 1–3 years: 200 mg per day
• 4–8 years: 250 mg per day
• 9–13 years: 375 mg per day
• 14–19 years: 400 mg per day for women and 550 mg per day for men
• Adult women: 425 mg per day
• Adult men: 550 mg per day
• Breastfeeding women: 550 mg per day
• Pregnant women: 450 mg per day

Strengthens bones. Needed by heart, muscles and nerves to function properly. Helps with high blood pressure.

Reduces fatigue. Improves muscle strength and boosts immunity. Improves concentration and helps with insomnia. Needed for immune and cardiovascular systems.

Helps absorption of calcium. Reduces risk of type 2 diabetes. Reduces risk of atherosclerosis and high blood pressure. Reduces anxiety.

Helps build strong bones and teeth. Helps filter out waste in the kidneys. Helps to balance and use vitamins such as vitamins B and D, as well as other minerals like iodine, magnesium, and zinc. Assists in muscle contraction. Reduces muscle pain after exercise.

Helps manage fluid balance, nerve signals and muscle contractions. Helps reduce blood pressure. Reduces calcium loss preventing osteoporosis. Helps fight kidney stones.

Helps with the production of red blood cells, regulation of heart rate and blood pressure, and absorption of iron. Also helps prevention of prostatitis, or inflammation of the prostate, development and maintenance of bone, connective tissue, and organs such as the brain and heart, and activation of the immune system.