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  • Writer's pictureEmmanuelle Burelli

Daily Dozen - Part 4

Updated: Dec 26, 2021

[Part 4 of our Daily Dozen series]

So far, in the Daily Dozen, we talked about eating beans, berries, other fruits, cruciferous, greens and other veggies.

How are you doing? Hopefully you are enjoying this series and getting some new information every day.

The next 2 items are FLAX SEEDS and NUTS + SEEDS


They are so beneficial that they deserve a category on their own! Flax seeds are full of nutrients. They're a good source of the essential fatty acid omega 3s as well as lignans and fibers. Lignans are tought to help reduce breast cancer and prostate cancer.

How much? One serving per day of one tablespoon of ground flaxseeds (golden or brown) .

How to eat them? Add them to your smoothies, oatmeal, cold cereals, sauces, dressings. They’re also used as a “flax egg” (ground flax seeds + water) to replace eggs in baking.


What to eat? Walnuts, pecans, cashews, almonds, Brazil nuts, chia seeds, hazelnuts, Macadamia nuts, pistachios, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds.

High in fibers and good fats, they may help reduce diabetes and heart disease risk, as well as cholesterol and triglyceride levels. Loaded with anti-oxydants, they may also reduce inflammation.

How much? One serving a day of 1/4 cup of nuts and seeds or 2 tablespoons of nut/seed butter.

How to eat them? You can eat them as a snack or sprinkle them on your desserts, salads or any type of meals.

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