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
THE COLLECTION
Health Benefit: Weight Gain
Every entry in this collection — sourced, checked and written to be read.
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
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
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
Oats
Oats are the signature source of beta-glucan, the soluble fibre with an FDA-approved cholesterol-lowering claim.
12 June 2026
Almonds
A handful of almonds covers nearly half your daily vitamin E, with magnesium and monounsaturated fat supporting heart and skin health.
12 June 2026
Walnuts
Walnuts are the only common nut with meaningful plant omega-3 ALA, and feature in nearly every major heart-health trial.
12 June 2026
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
Avocado
Avocado is high in monounsaturated fat, fibre, potassium and lutein — a nutrient-dense fat source with genuine heart and eye health benefits.
12 June 2026