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Why should you include seeds in your diet? 

Here are just a few good reasons, and don’t forget to experiment by adding in your meals or snacks. 
You may just replace that bag of crisps with a handful of seeds! 

Pumpkin Seeds 

This food is very low in Cholesterol and Sodium. It is also a good source of Protein, Vitamin K, Iron and Copper, and a very good source of Magnesium, Phosphorus and Manganese. 

Sunflower Kernels 

This food is very low in Cholesterol and Sodium. It is also a good source of Pantothenic Acid, Phosphorus, Copper, Manganese and Selenium, and a very good source of Vitamin E (Alpha Tocopherol). 

Pine Nuts 

This food is very low in Cholesterol and Sodium. It is also a very good source of Manganese. 

Manganese What can high-manganese foods do for you? 

- Help your body utilize several key nutrients such as biotin, thiamin, ascorbic acid, and choline 
- Keep your bones strong and healthy 
- Help your body synthesize fatty acids and cholestorol 
- Maintain normal blood sugar levels 
- Promote optimal function of your thyroid gland 
- Maintain the health of your nerves 
- Protect your cells from free-radical damage 
- Pantothenic acid – B5 

High-B5 Foods What high-B5 foods can do for you? 

Help turn carbohydrates and fats into usable energy 
Improve your ability to respond to stress by supporting your adrenal glands 
Assure adequate production of healthy fats in your cells 

What events can indicate a need for more high-B5 foods? 

Sensations of weakness 
Numbness, tingling, and burning/shooting pain in the feet 
Mushrooms are an excellent food source of vitamin B5 while cauliflower is a very good source. 
Good sources of vitamin B5 include broccoli, turnip greens and sunflower seeds. 

Selenium What can high-selenium foods do for you? 

- Protect cells from free-radical damage 
- Enable your thyroid to produce thyroid hormone 
- Help lower your risk of joint inflammation 
- What events can indicate a need for more high-selenium foods? 
- Weakness or pain in the muscles 
- Discoloration of the hair or skin 
- Whitening of the fingernail beds 
Excellent sources of selenium include button mushrooms, shiitake mushrooms, cod, shrimp,snapper, tuna, halibut,calf’s liver, and salmon. 
In addition, Brazil nuts are one of the most concentrated food sources of selenium, featuring about 70-90 micrograms per nut. Despite their reputation of being selenium rich, macadamia nuts are not an especially concentrated source of this mineral. Each nut only has about 0.3 mcg. 

Copper What can foods high in copper do for you? 

- Help your body utilize iron 
- Reduce tissue damage caused by free radicals 
- Maintain the health of your bones and connective tissues 
- Help your body produce the pigment called melanin 
- Keep your thyroid gland functioning normally 
- Preserve the myelin sheath that surrounds and protects your nerves 

What events can indicate a need for more high-copper foods? 

- Iron deficiency anemia 
- Blood vessels that rupture easily 
- Bone and joint problems 
- Elevated LDL cholesterol and reduced HDL cholesterol levels 
- Frequent infections 
- Loss of hair or skin color 
- Fatigue and weakness 
- Difficulty breathing and irregular heart beat 
- Skin sores 
Excellent food sources of copper include calf’s liver, crimini mushrooms, turnip greens and blackstrap molasses. 
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