TROPICAL SPICE

CASHEW NUT EATING CASHEWS MAY HELP INCREASE YOUR IRON

LEVELS WHICH COULD BENEFIT YOUR IMMUNE SYSTEM

Did you know that including cashew

nuts into our diet may help us? Cashews are
high in iron which contributes to the normal
function of the immune system. Your
immune system defends your body against
infectious organisms and other invaders such
as viruses and bacteria which can damage
your health. In addition, their high vitamin
K content may also contribute to normal
blood clotting and healthy bones.

Not only that but cashews are also high

in minerals such as magnesium, phosphorus,
zinc, manganese and copper. Also, they are a
source of fiber, thiamin, pantothenic acid
Nutrie nt Units Value pe r Value pe r 28 g , 1 oz
and minerals like potassium and 100 g (1 handful)
selenium. As you can see, cashews have a Proximate s
very interesting nutritional profile! Wate r g 1.7 0.48
Ene rgy kJ 2402 681
Ene rgy kcal 574 163
 BRAZIL NUT BRAZIL NUTS ARE HIGH IN SELENIUM WHICH MAY HELP
PROTECT AGAINST AGING

Brazil nuts are full of goodness. They are a

high in fiber, vitamin E, thiamin and
minerals such as selenium, potassium, zinc,
magnesium, phosphorus, copper and
manganese. Brazil nuts are also a source of
calcium and iron.
Due to their high selenium and vitamin E
content they may help protect cell oxidation,
a factor which causes many age-related
diseases.

In fact, Brazil nuts have got more selenium

than any other food on the planet! Just one
Brazil nut contains around 96 micrograms of
selenium, that’s more than the recommended Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
daily amount of 55 micrograms per day. 100 g (1 handful)
Proximate s
Water g 3.42 0.97
Energy kcal 659 187
Energy kJ 2757 782
 ALMOND ADD ALMONDS INTO YOUR DIET. THEY MAY
HELP YOUR HEART HEALTH AND EVEN REDUCE
WRINKLES
Almonds are high in monounsaturated fat, or
otherwise known as good fat, so when eaten
as part of a healthy diet, almonds may help
you to maintain healthy cholesterol levels
reducing your risk of heart disease.

Also, there is research that suggests that

adding almonds into your daily diet could
help reduce wrinkles! This is because
almonds are high in vitamin E which may
aid in the protection of cells from oxidative
stress, put more simply, aging.

Almonds contain many other essential

nutrients that your body needs every
day. They are high in fiber, riboflavin and Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
100 g (1 handful)
minerals: calcium, magnesium, phosphorus, Pro ximate s
potassium, zinc, copper and manganese. Water g 4.41 1.25
Almonds are also a source of protein, Ene rgy kcal 579 164
thiamin, niacin and iron. Ene rgy kJ 2423 687
 HAZELNUT ADDING HAZELNUTS TO YOUR DIET MAY HELP
REDUCE THE RISK OF HEART DISEASE

Hazelnuts may help to keep your heart

healthy! They are high in monounsaturated
fat, which may help lower bad cholesterol
levels and reduce your risk of heart disease.
Hazelnuts are great for cooking with. Not
only are they delicious just plain roasted, but
they are also a great ingredient to for many
sauces such as Romesco, nut spreads and
baked goods. Have a look at some of our
hazelnut recipes.
In addition, eating hazelnuts may help
improve vitamin E status in older adults,
according to a 2019 study.
Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
100 g (1 handful)
Pro ximate s
Water g 5.31 1.51
Ene rgy kcal 628 178
Ene rgy kJ 2629 745
 PISTACHIO PISTACHIOS MAY HELP REDUCE BLOOD SUGAR
LEVELS

The pistachio has a delicious flavor and a high

nutritious value, being high in
monounsaturated fat, fiber, thiamin and
vitamin B6, and minerals such as phosphorus,
potassium, copper and manganese. They are
also a source of protein, riboflavin, vitamins A,
E and K, as well as other minerals as iron,
magnesium, zinc and selenium.

Pistachios have a glucose- and insulin-

lowering effect, so they may help you lower
blood sugar levels (3). Eating pistachios every
day may also improve some cardiometabolic
risk factors in adults with well-controlled type
2 diabetes.
Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
In addition, a scientific study observed that a 100 g (1 handful)
Pro ximate s
daily intake of pistachios of 44 g may help Water g 1.85 0.52
improve nutrient intake without affecting body Ene rgy kcal 572 162
weight or body composition. Ene rgy kJ 2392 678
 PEANUT ADDING PEANUTS INTO YOUR DIET MAY HELP
REDUCE TIREDNESS AND FATIGUE

Peanuts are high in vitamin B3, B6 and

magnesium and a source vitamin B5 which as part
of your diet, contribute to the reduction of
tiredness and fatigue. They are also high in
monounsaturated fat, fiber, vitamin E,
phosphorus, potassium, copper, manganese and a
source of protein, zinc and selenium.

Peanuts also contain bioactive nutrients beneficial

for vascular function. High-oleic peanut
supplementation has the potential to optimize
circulatory function in the brain and to enhance
cognitive function, according to a 2016 study.

Moreover, the U.S. Food and Drug Administration

approved the first treatment for peanut allergy, Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
named Palforzia. The drug is an oral 100 g (1 handful)
Pro ximate s
immunotherapy indicated for the mitigation of Water g 1.81 0.51
allergic reactions, that may occur with accidental Ene rgy kcal 587 166
exposure to peanut. Ene rgy kJ 2455 696
 WALNUT WONDERFUL WALNUTS AND THEIR HEALTH
BENEFITS

Walnuts are high in polyunsaturated fat, fiber,

thiamin, vitamin B6, and minerals such as
phosphorus, magnesium, zinc, copper and
manganese. In addition, walnuts are a source of
iron and potassium.

It has been proved that a daily intake of 30 g of

walnuts contributes to the improvement of the
elasticity of blood vessels. Walnuts may also help
to reduce the risk of heart disease and have also
been shown to lower LDL “bad” cholesterol and
blood pressure, two major risk factors for
cardiovascular disease.

Also, evidence from animal and human studies

suggests that dietary consumption of walnuts may Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
help improve cognitive function (brain health) and 100 g (1 handful)
Pro ximate s
may also reduce the risk of other diseases, such as Water g 3.52 1
cardiovascular disease, depression and type 2 Ene rgy kcal 691 196
diabetes, which are risk factors for the Ene rgy kJ 2889 819
development of dementia.
 PRUNE EATING 100 G OF PRUNES A DAY CONTRIBUTES
TO NORMAL BOWEL FUNCTION AND MAY ALSO
HELP OVERALL DIGESTIVE HEALTH
Eating 100 g of prunes a day contributes to
normal bowel function and may also help overall
digestive health. Prunes have also been linked to
the prevention and reversal of bone loss,
especially in postmenopausal women.

They’re also high in fiber, potassium, vitamin A

and vitamin K, which contributes to normal
blood clotting and the maintenance of normal
bones.

Nutrie nt Units Value pe r Value pe r 28g r, 1 o z

100g r (1 handful)
Pro ximate s
Water g 30.92 8.77
Energy kcal 240 68.04
Energy kJ 1006 285.2
RAISIN RAISINS ARE HIGH IN POTASSIUM, WHICH
CONTRIBUTES TO THE MAINTENANCE OF
NORMAL BLOOD PRESSURE
Raisins are high in copper and a source of fiber.
They are also high in potassium, which
contributes to the maintenance of normal blood
pressure. Scientific studies have also seen an
association between eating raisins and lower
blood pressure. Not only that, raisins are a low-
to-moderate-glycemic-index food (an indication
of their effect on blood sugar level), which may
help in the prevention of type 2 diabetes.

Nutrie nt Units Value pe r Value pe r 28 g , 1 o z

100 g (1 handful)
Pro ximate s
Water g 15.46 4.38
Energy kcal 299 85
Energy kJ 1250 354
 DATE DATES ARE HIGH IN FIBER, WHICH MAY HELP
IMPROVE YOUR DIGESTIVE HEALTH

Dates are high in fiber, which may help prevent

constipation and improve your digestive health. Not
only that, dates are also high in potassium and a
source of copper.
 
Unlike other fruits, dates can be consumed at every
stage of maturity: the Kimri stage (the fruit is
young, green and has a hard texture),
the Khalal or Bisr stage (maximum size and weight,
yellow, purplish-pink, red or yellow-scarlet color,
and firm texture), the Rutab stage (soft texture, less
astringent, sweeter and darker color), and the Tamer
stage (highest sweetness and lowest astringency,
dark brown color and soft texture).

Did you know that dates taste great in both sweet or

savory snacks? For the savory option try these Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
100 g (1 handful)
exquisite dates wrapped in bacon while these  Pro ximate s
granola bars with pecans and dates are a great for Water g 20.53 5.75
those with a sweet tooth and also a great source of Energy kcal 282 79
plant-based protein. Energy kJ 1178 330
 DRIED DRIED CRANBERRIES MAY HELP PREVENT
CRANBERRIES URINARY TRACT INFECTIONS THANKS TO THEIR
ANTIOXIDANT CONTENT
Thanks to their antioxidant content, eating dried
cranberries may help prevent recurring urinary tract
infections. Did you know that urinary tract
infections are one of the most common bacterial
infections, affecting nearly 150 million people
every year, especially women?

Dried cranberries are also a source of fiber and

vitamin E .

An easy way to add dried cranberries to your daily

routine is by adding them to your breakfast. From
healthy sugarless jam to a breakfast bowl we've got
you covered with these 
dried cranberry breakfast treats.

Nutrie nt Units Value pe r Value pe r 28 g , 1 o z

100 g (1 handful)
Pro ximate s
Water g 15.79 4.47
Energy kcal 308 87.32
Energy kJ 1288 365.15
 MACADAMIA MACADAMIAS MAY HELP LOWER BAD
CHOLESTEROL WHICH COULD HELP YOUR
HEART HEALTH
Macadamia nuts are valued for their subtle, buttery
flavor, velvety-soft crunch texture and their oil
profile, high in monounsaturated fats. Due to their
versatility, macadamias are great as snacks or as an
ingredient in bakery and confectionery products, or
even for making macadamia spread for a healthy
breakfast recipe.

Macadamias may even help you look after your

heart! Macadamias are a natural source of omega-7, a
type of monounsaturated fat also known as healthy
fat, which may help you reduce LDL “bad”
cholesterol.

In addition, macadamias have an interesting

nutritional composition, they are high in fiber,
magnesium, copper, manganese and thiamin, and are Nutrie nt Units Value pe r Value pe r 28 g , 1 o z
100 g (1 handful)
a source of vitamin B6, niacin and minerals such as Pro ximate s
iron, phosphorus, potassium and selenium. Water g 1.61 0.46
Energy kcal 718 204
Energy kJ 3005 852