Chia Seeds
Roughly 18 g of omega-3 ALA and 34 g of fibre per 100 g make chia seeds one of the most densely nutritious seeds available.
12 June 2026
THE COLLECTION
Health Benefit: Heart Health
Every entry in this collection — sourced, checked and written to be read.
Spinach
Spinach packs folate, magnesium and dietary nitrates into just 23 calories per 100 g — a leafy green worth eating more of, with a few simple caveats.
12 June 2026
Flaxseed
The richest common plant source of ALA omega-3, flaxseed also provides lignans and fibre for heart health and blood sugar control.
12 June 2026
Broccoli
Broccoli is the best dietary source of glucoraphanin, the precursor to sulforaphane studied in cancer-prevention research.
12 June 2026
Pumpkin Seeds
One of the best natural sources of magnesium per 100 g, pumpkin seeds also supply zinc for immune function and phytosterols for prostate health.
12 June 2026
Beetroot
Beetroot’s dietary nitrates convert to nitric oxide, relaxing blood vessels — the basis for its well-replicated effects on blood pressure and endurance performance.
12 June 2026
Peanut Butter
Natural peanut butter is a budget protein powerhouse. In large cohorts, regular peanut eaters show the same reduced cardiovascular risk as tree-nut eaters.
12 June 2026
Tomato
Tomatoes are the richest common source of lycopene, a carotenoid linked to heart and prostate health — especially when cooked with fat.
12 June 2026
Salmon (Atlantic)
Two servings of salmon a week roughly meets the EPA/DHA intake associated with lower cardiovascular risk, plus rare dietary vitamin D.
12 June 2026
Garlic
Garlic’s active compound allicin forms when you crush or chop the cloves, which is why preparation method matters as much as the bulb itself.
12 June 2026
Sardines
Small, oily fish with omega-3, calcium and B12 packed into an edible-bone package that is also low in mercury.
12 June 2026
Oats
Oats are the signature source of beta-glucan, the soluble fibre with an FDA-approved cholesterol-lowering claim.
12 June 2026