3. Seeds and nut
Seeds and nuts provide significant amounts of fiber, micronutrients, PUFA, and phytochemicals. Regular consumption of seeds and nuts offers several long-term health benefits. You can include flax seeds, chia seeds, sesame seeds, almonds, walnuts, and macadamia nuts to various recipes and add flavor and texture.
4. Pulses and legumes
Pulses and legumes, such as soybeans, chickpeas, lentils, peanuts, and peas, provide considerable amounts of protein, micronutrients, such as iron and folate, fiber, and PUFA. They can also work as a prebiotic and benefit the gut bacteria. Pulses and legumes can be an essential food group for children and teens on a vegetarian or vegan diet.
