Healthy Snacks Part IV

13. Pumpkin Seeds

Why Eat Them?
* Good source of zinc
* High source of phosphorus and rich source of magnesium, important for bone health which, together with B vitamins in the seeds, helps turn food into energy
* Rich in iron, needed to form red blood cells

How To Eat/Use Them
* Great for snacking on
* Mix with sunflower seeds for a healthy blend of beneficial omega 3 & 6 fats
* Sprinkle on cereal salads, rice dishes or enjoy them on their own as a snack
* Add to baked recipes eg breads, cakes, flapjacks


14. Raisins

Why Eat Them?
* A high energy low fat snack
* Contains natural antioxidants
* Good source of insoluble and soluble fibre
* Full of natural sugars which may help sustain energy

How To Eat/Use Them
* Great for snacking on when exercising outdoors or gardening
* Sprinkle over cereals, porridge, muesli or yoghurt
* Mix with other dried fruit, nuts and seeds to create a healthy snack


15. Sunflower Seeds

Why Eat Them?
* Contain beneficial antioxidants, vitamin E and selenium which may help protect cell membranes from damage by free radicals
* Full of magnesium, required for normal nerve and muscle function
* Contains phosphorus, which when combined with magnesium, may also support bone health
* These two minerals, together with B vitamins, are essential for energy release in the body
* High in protein and low in carbohydrates

How To Eat/Use Them
* Great for snacking on
* Mix with pumpkin seeds for a healthy blend of beneficial omega 3 & 6 fats
* Sprinkle over cereal, yoghurts, salads, rice dishes or enjoy them on their own as a snack


16. Walnuts

Why Eat Them?
* Rich in omega 3 fatty acids with research shows, may help reduce cholesterol levels
* Have one of the highest ratios of polyunsaturated (good) to saturated (bad) fats (7:1) of any natural food
* Good source of fibre, protein, folic acid, vitamin B6, magnesium and phosphorus
* Natural source of melatonin, a hormone which regulates sleep-wake cycles

How To Eat/Use Them
* Great for snacking on
* Use in baking recipes
* Mix with other nuts, dried nuts and seeds to create a healthy snack
* Add chopped pieces to salads, muesli or yoghurts