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Jonathan Mj Palmes Andrea Lopez

Darren Zabala
Duacado

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Karen Ganado Jane

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Learning Objectives
At the end of this report, learners are expected to:

2. Explain the benefits of 3. Integrate the wellness

1. know the 10vegatables,
this in our body that it does to ourselves
fruits, nuts , seeds, and
and encourage the class to
herbs .
eat them .

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HERBS
1. Basil  3. DILL
2.  Cilantro
Commonly used in Italian it has such a unique taste, a
dishes, basil is great for Cilantro is most
small amount of dill can go a
adding flavor to soups and common in Mexican
long way, which is why dill is
sauces. When cooking, add and Asian dishes.
so good to use as a garnish.
it towards the end to The flavor is strong,
The feathery texture of dill
maintain flavor. so use sparingly, and
leaves looks beautiful and a
add more to taste.
small sprig of dill can add a
noticeable aroma to a dish.

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HERBS
5.Oregano 6. Parsley (Italian)
4. Mint
 Fresh oregano is a great Italian Parsley is commonly
Peppermint has antibacterial agent. It has used in soups, sauces and
shown health phytonutrients (thymol and salads, and reduces the need
carvacrol), which fight infections for salt. It’s generally used to
benefits for 
such as staph. It's loaded with add flavor to dishes, rather
irritable bowel syndro antioxidants that help prevent cell
me than a garnish. Parsley has
damage, and it's an excellent many vitamins, minerals, and
 (IBS), nausea, skin source of fiber, vitamin K, antioxidants that can provide
conditions,  manganese, iron, vitamin E, important health benefits.
headaches, cold, tryptophan and calcium.
and flu.

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HERBS
7. Parsley (Curly)
8. Rosemary
Parsley contains a large amount
of the flavone apigenin. While Used for poultry, lamb and
cooking and/or drying may soups. Rosemary is a rich
reduce some of parsley’s other source of antioxidants and
health benefits, it increases the anti-inflammatory
apigenin available in parsley. In compounds, which are
fact, dried parsley is the best thought to help boost the
natural source of apigenin. immune system and
improve blood circulation.
 
 9. Sage
Popular in poultry and meat
seasoning, sage is great in
many culinary dishes. It’s a
staple in stuffing. Sage
might help with chemical
imbalances in the brain that
cause symptoms of
Alzheimer disease. It might
also improve how the body
uses insulin and sugar.

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HERBS
10. Thyme

Thyme can be used in almost any dish, but especially

marinades, vegetables, pasta, potatoes, and pizza.
Thyme also contains a variety of minerals and vitamins
that promote good health. Thyme is full of vitamin C for
immune support, potassium for healthy cells, and
manganese for bone development and blood clotting.

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VEGETABLES

1. Spinach 3. Sweet Potatoes

A leafy green vegetable
high in vitamins, calcium,
iron, and antioxidants. It
may have health benefits
such as preventing cancer
and asthma, lowering
blood pressure.
₱ 139 5.0
2. Broccoli
Broccoli contains a high
amount of vitamins,
minerals, fiber, and bioactive
compounds. This might have
health benefits by reducing
inflammation, encouraging
healthy digestion, and
reducing constipation.
₱ 139 5.0
Sweet potatoes are immensely
nutrient-dense. Might have
health benefits including such
promoting gut health, fighting
cancer, supporting healthy
vision, improving brain
4. Onions
function, and supporting your
Onions are allium vegetables
immune system.
that are high in nutrients. It
may have health benefits
such as aiding in blood sugar
control, increasing bone
density and digestive health,
and having antibacterial
properties.
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VEGETABLES

5. Carrots
Carrots are high in vitamins,
fiber, and calcium. That may
have health benefits such as
controlling blood sugar
levels, lowering your risk of
diabetes, and strengthening
your bones.
7. Cauliflower
6. Bell Peppers
Bell peppers are rich in
many vitamins and
antioxidants. They may
have several health benefits
like reducing the risk of
chronic diseases and it can
improve eye health.
A heart-friendly vegetable
that is high in choline. It
may have health benefits
such as hormonal balance
and immune system
support.
8. Garlic
Garlic is a natural antibiotic.
It may have health benefits
like it may help lower the
blood sugar and cholesterol,
reduces blood clotting,
supports immune function,
and it provides a wide range
of antioxidants.

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VEGETABLES

9. Peas
A starchy vegetable that is a
great source of vitamins,
fiber, and protein. Might
have health benefits such as
strengthening your immune
system, help reduce
inflammation, and lower
your risk of chronic diseases.
10. Kale
A very popular leafy
green vegetable with
several health benefits
like it can help to lower
cholesterol which may
reduce the risk of heart
disease.

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1. Avocado - Avocados are a fabulous source of monounsaturated
fat and vitamin E, and are a great source of folate.
They moreover supply more solvent fiber than other natural
product and contain a number
of valuable minerals counting press, copper and potassium that
can help our body to maintain the healthiness.

2. Mango - It called the king of fruit it has a good taste and has
many benefits that can help or body. Further, it also boosts
immunity and supports heart health. It can also improve digestive
health and support eye health.

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3. Apple – Apple can help our body to

lower chance of numerous major maladies, counting diabetes and
cancer. What's more,
its solvent fiber substance may advance weight misfortune and int
estine health. Pre-Order - 1 +

4. Papaya – People who have a diabetes it can help them to improve

wound healing and decreased chance of heart illness, diabetes,
cancer, supporting in assimilation, moving forward blood glucose
control in individuals with diabetes.

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5. Watermelon – Watermelon helps us to be stay hydrated and
may improve your heart health including if you need to diet. It also
a big help to you also blood pressure.

6. Banana - Eating banana will give you exceptionally less sum of

calories which you would like to entirely assess whereas you're in a
weight misfortune stage. For a weight misfortune count
calories banana is the ideal form of natural product which gives you
all of the essential supplements. Specially can help if you are working
out.
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7. Pineapple – Pineapple can help our body to have a good heart and for
diabetic people it can be the soft drinks to them. Because it has a fiber
and water content, help to prevent constipation and healthy digestive
tract. Pre-Order
- 1 +

8. Orange – It helps our contains vitamin C and vitamin D, which keeps

us our body fresh. In our situation now if you have covid it can help you
to bring back the taste you need.

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9. Kiwi – it called dragon fruit this fruit can help our body to contains
prebiotic fiber that promotes the growth of beneficial bacteria in your
gut potentially improving metabolic health.

10. Grapes - It contains a lot of fiber, minerals,

and vitamins, which make it nutritious. That can
help our body to have more beautiful body and
skin.

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CASHEWS- Cashews are rich in magnesium and potassium, thus

contributing to the normal functioning of muscles and represent a Pay Now
great plant source of proteins. that contribute to the growth and
maintenance of the muscle mass.

PEANUTS- Peanuts are rich in fibers and vitamins of the B group, in particular niacin and
B6 Vitamin. This contributes to the regulation of hormonal activity, in which
pantothenic acid, contained in peanuts, is also involved, acting mainly in the
metabolism of steroid hormones.

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ALMONDS - Almonds are rich in iron which contributes to various functions in the body including the
formation of red blood cells and, consequently it also use to reduce tiredness and fatigue. Almonds
are also rich in copper and zinc, two minerals which contribute to the maintenance and pigmentation
of healthy hair, skin and nails.
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HAZELNUTS- Hazelnuts are rich in Vitamin E, that has antioxidant properties and whose ingestion
contributes to the protection of cells from oxidative stress. Hazelnuts are also a source of phosphor,
calcium and zinc that contribute to the wellbeing of bones and teeth .
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WALLNUTS- walnuts are the type with the highest content of omega-3 fatty acids, in particular alpha-linoleic
acid, which is the parent of the entire omega-3 class. It is an essential fatty acid, which means that our
body is not able to produce it on its own. which is why the consumption of nuts is recommended for those
who tend to have high cholesterol levels
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BRAZIL NUTS- The nut is, in fact, very rich in protein, contain no cholesterol, is a
source of essential amino acids and vitamins and has a high concentration of
selenium. Selenium, together with zinc and copper, helps keeping skin, hair
and nails healthy and helps protecting cells from oxidative stress.

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MACADAMIA NUTS- Macadamia nuts are a source of iron, magnesium, phosphorus, potassium and
B vitamins, in particular thiamine and Vitamin B6. They are also very rich in manganese, a mineral
with antioxidant action.
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PECAN NUTS- Pecan nuts, like the great majority of dried fruit, are a source of unsaturated
fatty acids, in particular omega-6 linoleic acid.
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PINE NUTS- Pine nuts are also very rich in minerals such as iron, magnesium, phosphorus,
potassium, zinc, copper and manganese. They are also rich in thiamine, Vitamin B6 and
Vitamin E and a source of niacin.
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PISTACHIOS- Pistachios are rich in fiber and vitamin K, which is involved in blood clotting and
helps maintaining healthy bones, but they are also a source of other vitamins such as Vitamin
B6, Vitamin E and biotin.

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10 SEEDS
1. Chia Seeds — Good source of vitamins, minerals and antioxidants like caffeic acid,
chlorogenic acid, kaempferol and quercetin. Its nutrients provide benefits like: lowering high
blood pressure, reducing risk of metabolic syndrome and type 2 diabetes, fights body
inflammation, can help maintain weight and healthier bones.

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2. Sesame Seeds — Tiny oil-rich seeds, good source of healthy fats, antioxidants, fiber, plant protein
and B vitamins. Some of its benefits offers to decrease high cholesterol and triglycerides, lower high
blood pressure, make bones healthier, lessen joint pain, supports thyroid health, and aid hormone
imbalances during menopause.
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10 SEEDS
3. Grape Seeds — Its extract is rich in antioxidants, wherein 10-20 times stronger than in
vegetables and fruits. It improves cardiovascular health, prevents dementia, may improve
bone strength, improve kidney function, protect liver, enhances wound healing and may
also reduce cancer risks

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4.Pumpkin seeds — Highly nutritious and packed with powerful antioxidants. It improves heart
health, blood sugar levels, fertility and sleep quality. May even protect against certain types of cancer.
In may also provide other health benefits, such as improved energy, mood and immune function.
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10 SEEDS
5. Hemp seeds — Very rich in healthy fats, high-quality protein and several minerals. Its
benefits are reducing risk of heart disease, relief for skin diseases, reduce PMS and
menopause symptoms.

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6. Flaxseeds — It's a good source of protein, potassium, fiber and antioxidant. They can be
use to improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of
cancer and may benefit people with diabetes.
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10 SEEDS
7.Sunflower Seeds — High in protein and rich in healthy fats, and antioxidants. Its health
benefits includes, lowering risk of developing diseases like high blood pressure or heart
disease. They also contain nutrients that can support your immune system and boost your
energy levels.

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8. Poppy seeds — rich in fiber, healthy fats, and several micronutrients. An excellent source of
manganese. These may help lower risk of heart disease, support wound healing and help prevent
scaly skin lesions.
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10 SEEDS
9. Pomegranate Seeds — Rich in fiber, antioxidants, and fatty acids that may benefit your
health. A good source of vitamin E, magnesium, antioxidants, insoluble fiber, and punicic
acid. Punicic acid offers anti-inflammatory effects.

10. Cumin — It contains antioxidants and anticancer properties. Some of its benefits are
boosting metabolism, lowering cholesterol level, controlling blood sugar and improving memory.
 “It is health which is real wealth, and not pieces of gold and silver”
- Mahatma Gandhi

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