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ProteinWhen it comes to plant protein, broccoli contains a decent amount, with around 29% of its dry weight made up of protein. However, due to the high water content, you obtain around 3 grams of plant protein from a 1 cup of broccoli. Vitamin CVitamin C is a powerful immune system booster and antioxidant. A ½ cup (45 gram) serving of raw broccoli gives you near 70% of the daily value of vitamin C. [4] [5]Vitamin K1Vitamin K1 isn’t as widely talked about as other vitamins, but it’s important for blood clotting and could foster bone health. [6] [7]FolateFolate is especially important for pregnant women, as it supports the baby’s development and growth. Folate is necessary for proper cell function and tissue growth. People with the MTHFR gene mutation might need to focus their diet on obtaining more of this natural folate from healthy foods like broccoli rather than from folic acid–the synthetic version of folate added to many fortified foods like cereal. Beneficial Plant CompoundsNaturopathic practitioners often recommend quercetin to help treat various ailments. Quercetin is a beneficial antioxidant you can find as a supplement in pills or powdered form or in foods like broccoli. Quercetin has been shown to lower blood pressure in people with high levels.
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[12]The lower risk of autoimmune disease could be due to the omega-3 fatty acids and vitamin D found in fish and fish oils. 6. Reduced Risk of Autoimmune DiseaseAutoimmune diseases happen when your immune system mistakenly attacks and destroys healthy tissues in your body. Autoimmune diseases often involve inflammation, pain, and other symptoms that can diminish quality of life. Studies have associated fish oil or omega-3 intake with a lower risk of autoimmune diabetes in adults and type 1 diabetes in children. [13]Fish oil has omega-3 fatty acids7. Better SleepIf you’re not sleeping properly, it can throw everything off balance and trigger a domino effect of health issues. Sleep is critical to your body’s ability to rest and restore so you feel energized the next day. Vitamin D deficiency could be one of the obstacles between you and a good night’s sleep! [14]For example, a 6-month study examined 95 middle-aged men who ate a meal with salmon three times weekly. The results were improved sleep and daily functioning. Researchers believe this could be due to the vitamin D content.
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They’re also rich in fiber, which can help you feel fuller for longer. Good Quality Plant ProteinMacadamias also provide a good keto protein source and are rich in vitamins and minerals like manganese and thiamin. One ounce of nuts is the equivalent of two servings of protein. [2]Benefits of MacadamiasThe health
benefits of macadamias come from their antioxidants, monounsaturated fat (MUFA), and vitamins. Some of the benefits include:Lowers InflammationMacadamias contain flavonoids, a type of antioxidant that can decrease inflammation. Inflammation is a key player in a plethora of chronic diseases. Better Glycemic ControlSeveral studies on tree nuts showed that higher consumption of all kinds of tree nuts, including macadamias, could improve blood sugar control for people with type 2 diabetes. Other
research shows better glycemic control and improved body weight in participants with type 2 diabetes eating a diet high in MUFAs. [3]Supports the Gut MicrobiomeThe gut microbiome refers to the fascinating microbial ecosystem of the human gut. Nuts like macadamias provide dietary fiber and plant compounds like polyphenols that are advantageous to the friendly bacteria in the gut. Supporting this friendly bacterium supports overall digestive health.
