Nuts and Seeds p. 3

Filter

Digestion speed:
No matterFast (up to an hour)Average (up to 2 hours)Slow (2-3 hours)Very slow (4 and above)Perfect for keto and LCHF (2 and more)

Suitable for diet:
No matterKetoStrict paleoSemi-paleo

Metabolic indices

Glycemic index: ?The rate of increase in blood sugar level after consuming the product compared to pure glucose. The lower, the better.
No matterLow (<56)Low and medium (<70)High (>69)Strict keto diet (<36)Keto diet (<56)

Glycemic load: ?The lower, the better.
No matterLow (<11)Low and medium (<20)High (>19)Strict keto diet (<6)Keto dietLCHF (<16)

Insulin index (II): ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better.
No matterLow (<30)Low and medium (<61)High (>60)Strict keto diet (<30)Keto diet (<61)

Inflammatory Index (DI): ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases.
No matterStrong anti-inflammatoryAverage anti-inflammatoryNeutral impactModerate anti-inflammatoryStrong anti-inflammatory

Antioxidant (ORAC): ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day.
No matterRecommended minimum is 200g.Recommended minimum of 100 gRecommended minimum is 50 gRecommended minimum of 25 gRecommended minimum of 5 g

Health

Superfood:
No matterAny typeHigh content of antioxidantsA rich source of vitamins and minerals.Anti-inflammatory propertiesHeart health supportImproved digestionHigh protein contentA rich source of omega-3 fatty acidsImmune system supportIncreased energy and enduranceLowering blood sugar levels

Aphrodisiac:
No matterAny typePsychological impact and associationsNutritional propertiesImpact on blood circulation and blood vesselsAromas and sensory stimulation

Nutrients

Rich in vitamins:
No matterAB1B2B3B4B5B6B7B8B9B12CDEKK2

Rich in minerals:
No matterFightIronIodinePotassiumCalciumMagnesiumManganeseCopperSeleniumPhosphorusZinc

Phytoestrogens: ?Imitate the action of the female sex hormone. It is considered undesirable for men to consume large amounts of products with phytoestrogens.
No matterNoThere isIsoflavonesLignansFlavonoidsAnother type

Macros

Amount of fats:
No matterVery low (<2)Low (<5)Moderate (5-15)High (15-30)Very high (>30)Perfect for keto (>14)

Dominant fats:
No matterAny typeSaturated fatsMonounsaturated fatsPolyunsaturated Omega-3 ALAPolyunsaturated Omega-3 DHA and EPAPolyunsaturated Omega-6 LA

Amount of carbohydrates:
No matterVery low (<2)Low (2-6)Moderate (6-11)High (11-20)Very high (>20)For strict keto (<5)For LCHF (<10)

Fiber amount.:
No matterNoLow (<2)Moderate (2-5)High (5-10)Very high (>10)

Amount of protein:
No matterVery low (<5)Low (5-10)Moderate (11-20)High (21-30)Very high (>30)Ideal for keto (20-25)Perfect for LCHF (>20)

Complete protein ?Contains all nine essential amino acids in sufficient quantities to support bodily functions

Caloric content:
No matterVery low (<50)Low (<100)Average (100-200)High (200-400)Very high (>400)Perfect for keto (>200)

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Products found: 35

Natto

Max. per day ≈ 167 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B7	333333833286?
K2	125167273167?
B4 (Choline)	21274626?
And also 7

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Iron	108488632?
Copper	666613459?
Manganese	32414937?
And also 8

More details

Almond

Max. per day ≈ 222 g (158.5 sheet) ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
E	171171366171?
B2	8810319081?
B3	23264520?
And also 7

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Copper	111111226100?
Molybdenum	10410421494?
Manganese	99127152114?
And also 9

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Pumpkin seeds

Max. per day ≈ 500 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B1	23254620?
E	15153115?
B5	15152513?
And also 5

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Manganese	196250300225?
Phosphorus	176176247176?
Magnesium	141185455164?
And also 6

More details

Poppy seeds

Max. per day ≈ 571 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B1	717814261?
B9	21214114?
B6	19194113?
And also 4

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Manganese	296378454341?
Copper	181181370163?
Calcium	144144144144?
And also 7

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Sunflower seeds

Max. per day ≈ 175 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
E	234234502234?
B7	220220550189?
B5	141141235117?
And also 7

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Iron	110498833?
Zinc	71981567116
Magnesium	628220273?
And also 8

More details

Almond pulp

Max. per day ≈ 1000 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B6	15153311?
B2	12142511?
B9	1111227?
And also 4

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Manganese	152194233175?
Copper	111111226100?
Phosphorus	717110071?
And also 8

More details

Superfood

Pine nut

Max. per day ≈ 215 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
E	626213362?
K	45609860?
B1	30336026?
And also 6

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Manganese	400511613460?
Phosphorus	828211582?
Iron	69315520?
And also 8

More details

Superfood

Walnuts

Max. per day ≈ 286 g (63.5 sheet) ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B6	41419028?
B1	28315724?
B9	25254916?
And also 6

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Copper	176176360158?
Manganese	148189227171?
Boron	565611256?
And also 10

More details

Superfood

Hazelnut

Max. per day ≈ 286 g (285.5 sheet) ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
E	100100215100?
B1	545810746?
B6	43439430?
And also 8

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Manganese	200256307230?
Copper	125125256113?
Iron	59264717?
And also 10

More details

Superfood

Flaxseed flour

Max. per day ≈ 1000 g ?Из расчета максимум 20 гр углеводов в день

Vitamins per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
B1	44488737?
B6	36367925?
B5	33335528?
And also 5

Minerals per 100 g

RDA for womenRDA for menRDA for children (4-8 years)Prenatal RDADoctors recommend

Nutrient	% of RDA
Prebiotics	270270540270?
Copper	124124255112?
Manganese	108138165124?
And also 9

More details

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