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Dry foods

Sunflower seed


In a 100-gram serving, dried whole sunflower seeds provide 584 calories and are composed of
  • 5% water
  • 20% carbohydrates
  • 51% total fat
  • 21% protein (table)

The seeds are a rich source (20% or higher of the Daily Value, DV) of protein (42% DV), dietary fiber (36% DV), many B vitamins (23–129% DV) and vitamin E (234% DV). The seeds also contain high levels of dietary minerals, including magnesium, manganese, phosphorus, iron and zinc (40–94% DV).

Half of a 100-gram serving is fat, mainly monounsaturated and polyunsaturated fats, principally linoleic acid. Additionally, the seeds contain phytosterols which may contribute toward lower levels of blood cholesterol. (src)


Goji Berry dried

Are native to Asia and have been long used in traditional Asian cuisine. Have antioxidant properties,  supposedly boost your immune system, improve your brain function, increase your life expectancy and reduce your risk of heart disease and cancer, although high-quality studies are lacking. Full of nutrients, goji berries are a good source of vitamin A, vitamin C, iron and dietary fiber.

A 1/4 cup serving of goji berries contains:
  • 90 calories and 4 grams of protein per serving, where women need 46 grams and adult men 56 grams of protein per day
  • 4 grams of dietary fiber, which provides between 10.5 and 19 percent of the dietary reference intake for dietary fiber for adult men and women.
  • 180 percent of your daily value of vitamin A.
  • 30 percent of the daily value of vitamin C.
  • 15 percent of the daily value of iron.

(src)


Increased testosterone, have a long history tied to sexual fertility

  • increased sperm quantity and movement
  • shortened erection, capture, and ejaculation response
  • improved sexual ability
  • improved recovery of testosterone levels

Research suggests that goji berries may be an alternative to prescription for erectile dysfunction like Viagra.


A recent study compared the results of participants who consumed goji berry juice daily for 14 days to those who didn’t. People who drank goji berry juice reported an increase in:

  • energy
  • athletic performance
  • quality of sleep
  • ability to focus
  • calmness
  • overall well-being

Some health claims also state that goji berries can:

  • increase life expectancy
  • lower heart risks
  • lower blood pressure
  • reduce arthritis pain

One popular Chinese study also claims that goji berries can treat cancer tumors. Goji berries contain a chemical component called beta-sitosterol. This can help decrease the size of overgrown cells and can cause apoptosis, or “cell suicide” in tumor cells.


Eating two or more servings of fruit a day is usually recommended for optimum health benefits.

Be sure to buy your goji berries from a reputable source, even though they tend to be expensive. Cheaper or imported brands have been known to contain sulfites. Sulfites can cause an allergic reaction in some people. Generally considered safe for most people. Although some people report mild digestive issues when they first starting eating them. (src)

wikipedia


Linseed (aka Flax / Λιναρόσπορος)

The power of Linseeds

  • Protein found in Linseeds are packed with essential amino acids which are needed to grow muscle mass and maintain normal bones.
  • Iron helps contribute to the normal formation of red blood cells & haemoglobin and aids in the reduction of tiredness & fatigue. Iron also contributes to normal cognitive function and to the normal function of the immune system. A 50g serving of linseed contains 20% of your daily RI for Iron.
  • Fibre rich foods will help you feel fuller for much longer and help to reduce snacking on unhealthy foods throughout the day. 50g serving contains approximately 13.7g.
  • Zinc contributes to normal fertility and reproduction and contributes to the maintenance of hair, nails, skin, bones and vision. Zinc also contributes to normal cognitive function and to the normal function of the immune system. A 50g serving of linseed contains 22% of your daily RI for Zinc.
  • Calcium is needed for the maintenance of normal bones and teeth. Calcium also contributes to normal muscle function. A 50g serving of linseed contains 16% of your daily RI for Calcium.
  • Vitamin B1 (Thiamin) contributes to the normal function of the heart. It also contributes to normal energy-yielding metabolism. A 50g serving of linseed contains 75% of your daily RI for Thiamin.
  • Vitamin B6 contributes to normal red blood cell formation and to the reduction of tiredness and fatigue. A 50g serving of linseed contains 17% of your daily RI for Vitamin B6.
  • Phosphorus contributes to the maintenance of normal bones and teeth. A 50g serving of linseed contains 46% of your daily RI for Phosphorus.
  • Magnesium is needed for normal muscle function and normal protein synthesis. Magnesium also contributes to a reduction of tiredness & fatigue and contributes to the maintenance of normal bones & teeth. A 50g serving of linseed contains 52% of your daily RI for Magnesium.
  • Potassium contributes to the maintenance of normal blood pressure. Potassium also contributes to normal muscle function. A 50g serving of linseed contains 20% of your daily RI for Potassium.

*RI is the % reference intake (src)


Pumpkin seed

In a 100 gram serving, the seeds are calorie-dense (574 kcal) and an excellent source (20% of the Daily Value, DV, and higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium and phosphorus. The seeds are a good source (10–19% DV) of riboflavin, folate, pantothenic acid, sodium and potassium (src).

almonds (23 nuts; 6 grams protein, 14 grams fat)
cashews (16 to 18 nuts; 5 grams protein, 13 grams fat)
pistachios (49 nuts; 6 grams protein, 13 grams fat).