FOOD! Its such a natural way to get what we need.

See recipe below for pumpkin seed banana bread.  I just read that melatonin forms in our bodies if we have adequate proteins.   That helps us sleep well.  The green pumpkin seeds are a delicious snack, too.  Also, try chia seeds and buckwheat as complete proteins. (see info below ).  Chia is supposed to also help folks with thyroid conditions.  Just check blood test for allergies.

Also know that tiny seeds will create more estrogen in the body.  If you have a problem in that direction, go with big nuts and seeds like coconut.

Pumpkin seeds / pepitas – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men’s bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
Pumpkin Seed Protein Powder -grind your pumpkin seeds in a coffee grinder

Pumpkin Seeds:

Rich in phosphorus, magnesium and manganese and is also a good source of other minerals including zinc, iron and copper.
A high source of protein and vitamin K.
A good source of favorable plant sterols.
Also a rich source of omega-6 EFA and omega-9. Pumpkin Seed Protein Powder is already being considered as one of the best products among organic foods.

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber. Trace minerals like magnesium, zinc, selenium and copper are important but may be under-consumed in today’s largely processed Western diet, and even in some plant-based diets. Nuts and seeds are a reliable and delicious source of these essential nutrients. Plus, more than just a way to meet basic nutrient needs, nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.

Omega Pumpkin Seed Protein Powder Banana Bread

Cooking time: 45-60 minutes

Ingredients:In a food processor blend:
1 cup brown sugar
1/2 cup butter (or substitute coconut oil)
1/2 cup Omega Coconut Oil
3 very ripe bananas
2 eggs (or substitute 2 tbsp Omega Hi-lignan Nutri Flax powder with 6 tbsps water)
3/4 cup milk (rice milk or almond milk) (dried buttermilk, or lactose free milk)

In a bowl prepare:
2 cups whole wheat flour (or gluten free flour: combine hazelnut or almond flour with cornstarch or tapioca flour, rice flour, oatmeal flour, grind up buckwheat,)
1 cup Pumpkin Seed Protein Powder (grind up pumpkin seeds)
1 tsp baking soda
1/2 tsp baking powder

Directions:Preheat Oven to 325 degrees F. Combine wet with dry ingredients, stir until mixed. Fold into a bread pan lined with parchment paper. Bread is finished when a toothpick in the center comes out clean.
The world’s healthiest nuts and seeds include:
Almonds – Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Almonds are also concentrated in protein; a quarter-cup contains more protein than the typical egg. Although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat. Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help prevent gallstones. Whole almonds (with skins) provide the most heart-healthy benefits.

Cashews – Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.

Flaxseeds – Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol. Flaxseeds are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. You’ll need to grind them up first (or purchase ground flaxseed) to gain the most nutritional benefits.

Peanuts – Peanuts are a good source of heart-healthy monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects.. Peanuts and peanut butter may also help prevent gallstones and protect against Alzheimer’s disease. It wise to ensure that peanuts, especially raw ones, are stored in a cool, dry, environment (such as a refrigerator or freezer), as an extremely toxic and highly dangerous fungus (aflatoxin) can easily grow on peanuts when the temperature is between 86-96°F (30-36°C) and humidity is high.

Pumpkin seeds / pepitas – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men’s bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.

Sesame seeds – Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. They also contain phytosterols, which block cholesterol production. Sesame contains one lignan unique to it called sesamin. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.

Sunflower seeds – Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid), dietary fiber, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.

Walnuts – Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a good source of manganese, and copper. Walnuts are also an important source of healthy (monounsaturated) fats. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep. A new study published in the Journal of the American College of Cardiology (Oct. 17, 2006) found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Walnuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.

(Amazing info!  See Chia seed info and Buckwheat below)

*According to the George Mateljan Foundation. See the “World’s Healthiest Foods” .
To Soak or Not to Soak... Although eating nuts and seeds, even when roasted, can be very healthy, it may be beneficial to purchase your nuts and seeds raw and then soak them in clean water for a few hours before eating them. Soaking raw nuts and seeds stimulates the process of germination, which increases the vitamin C, B, and carotenes (pre-vitamin A) content. It may also neutralize phytic acid, a substance present in the bran of all grains and seeds that can inhibit some absorption of calcium, magnesium, iron, copper, and zinc. Raw nuts and seeds also contain enzyme inhibitors that are neutralized by germination. If you choose to soak your nuts and seeds, please follow these general guidelines:
Getting ready: Use raw, preferably organic, nuts and seeds. Make enough for three days only. Use a glass or stainless steel bowl or jar (plastics may contain toxins). Rinse your nuts or seeds (purified or distilled water is generally preferred).

Soak them: Place your nuts and seeds in in the bowl or jar and then cover it with something breathable, like a towel or pantyhose. Let them soak according to the following schedule (all times approximate).

Almonds, germination time 8 – 12 hours at room temperature
Cashews, whole, germination time 2 – 2 1/2 hours at room temperature
Sesame seeds, germination time 8 hours at room temperature
Sunflower seeds, germination time 2 hours at room temperature
Walnuts, germination time 4 hours at room temperature
All other nuts, germination time 6-24 hours at room temperature Over the course of the soaking, drain and rinse the nuts or seeds two (2) or three (3). Each time you do this, make sure you rinse them until the water drains clear. This is especially important with nuts and seeds that soak for longer amounts of time.
Afterwards: After you’ve soaked them, you may want to do a final rinse with grapefruit seed extract or organic apple cider vinegar, as these can will clean them of bacteria without being absorbed. You now have germinated nuts and seeds! You’re ready to eat them. You can store the leftovers in the refrigerator for up to three (3) days. If the idea of soaking your nuts and seeds seems too time-consuming an endeavor for you, don’t worry””many nutrients cannot be heated out of foods, like protein, vitamin E, and fiber, which are found in ample quantities inside nuts and seeds of all kinds, both cooked and uncooked.

Chia seeds has all amino acids- full protein:
Chia seeds have many benefits, including bolstering energy and endurance, prolonging hydration, helping to maintain blood sugar balance, and even assisting in weight loss. Chia also contains calcium, phosphorous, copper, iron, manganese, magnesium, molybdenum, niacin, and zinc. All of these are essential for the human body to run efficiently.

Omega 3’s

Chia seeds are packed with omega-3s, and they are a great alternative to eating fish for the fatty acid. It will give you the same results without the risk of mercury poisoning or seafood allergies. Omega-3 fatty acids are excellent for cardiovascular health. They decrease abnormal heart rhythms and lower triglyceride levels. They can also help to prevent coronary heart disease.


Chia seeds also have a large number of antioxidants. They protect your body from free radicals. These antioxidants can help prevent cancer, diabetes, heart disease, and other attacks on the body. Chia seeds have as many or more antioxidants than blueberries, which are considered to be a “superfood.”

The “chia gel” also forms a block:
The “chia gel” also forms a block between carbohydrates and enzymes in the body, so the conversion of carbohydrates takes longer and energy is released steadily, allowing for better endurance.
How Do I Use Chia Seed? The “chia gel” can add a great nutritional punch to porridges, puddings, and liquids of any kind while the chia seeds are great for baked goods including breads, cakes, and biscuits. Chia seeds also tend to “bulk” up food, displace calories, and add “good fat” – all without changing the flavor of the food. Chia seed adds a wealth of nutrients to liquids without excess calories, making it a great easy, healthy meal replacement for those that are also watching their weight. Add chia seed to your favorite protein shake or water bottle before your next workout, and see just how far your body is willing to take you when it’s operating on chia seed.

Polyunsaturated Fat of Chia seeds 6.5g
Total Omega-3 fatty acids 4915mg
Total Omega-6 fatty acids1620mg

Protein & Amino Acids
Amounts Per Selected Serving of Chia seeds:
%DV Protein
4.4g 9%   Tryptophane 202 mg  Threonine186mg  Isoleucine 195mg Leucine 352mg
Lysine 257mg Methionine 25.2mg Cystine 101mg  Phenylalanine 288mg  Tyrosine
141mg   Valine 294mg  Arginine 555mg  Histidine 147mg  Alanine 260mg Aspartic acid 457mg  Glutamic acid 691mg   Glycine 254mg  Proline 251mg   Serine 283mg

Buckwheat (a few people are allergic to it) is a complete protein

Seed and withered flower of buckwheat

Despite the common name and the grain-like use of the crop, buckwheat is not a cereal or grass. The grain is called a pseudocereal to emphasize that the plant is not related to wheat.Buckwheat plants grow quickly, beginning to produce seed in about 6 weeks and ripening at 10 to 11 weeks. They grow 30 to 50  inches (75 to 125 cm) tall.
Buckwheat is raised for grain where a short season is available. In Japan, 100% pure Buckwheat Soba is called ‘kiko uchi’.  (Some labels include wheat in making Soba noodles, so read the label). Eden Buckwheat noodles are 100% buckwheat. Buckwheat protein is superior to other cereal grain as it has all essential amino acids and is the best source of the important flavonoid rutin.
For people who struggle with wheat allergies and gluten intolerance, buckwheat is ideal. It has plenty of protein and B vitamins and is rich in phosphorus, potassium, iron, and calcium.

Health-minded eaters are increasingly interested in fiber, the indigestible residue from plant foods. One cup of buckwheat kasha kernels provides over 20% of dietary fiber.Because buckwheat’s outer hull is very hard, and doesn’t soften with long cooking, it must be removed during processing – unlike wheat which has a soft outer hull. Dark buckwheat flour contains some particles of finely milled hulls; excessive amounts of hulls create bitterness.
Shop in the USA: for buckwheat products

71-78% in groats
70-91% in different types of flour
Starch is 25% amylose and 75% amylopectin.
Depending on hydrothermal treatment, buckwheat groats contain 7-37% of resistant starch. Proteins
Crude protein is 18%, with biological values above 90%[16] This can be explained by a high concentration of all essential amino acids,[17] especially lysine, threonine, tryptophan, and the sulphur-containing amino acids.[18] Minerals
Rich in iron (60-100 ppm), zinc (20-30 ppm) and selenium [20] Antioxidants
10-200 ppm of rutin and 0.1-2% of tannins

Medicinal uses

Buckwheat contains a glucoside called rutin, a phytochemical that strengthens capillary walls. One clinical study showed mixed results in the treatment of chronic venous insufficiency.Dried buckwheat leaves for tea were manufactured in Europe under the brand name “Fagorutin”.

Buckwheat contains D-chiro-inositol, a component of the secondary messenger pathway for insulin signal transduction found to be deficient in Type II diabetes and polycystic ovary syndrome. It is being studied for use in treating Type II diabetes.
Research on D-chiro-inositol and PCOS has shown promising results.

A buckwheat protein has been found to bind cholesterol tightly. It is being studied for reducing plasma cholesterol in people with hyperlipidemia.

Note:  Article on reduced colon cancer with buckwheat ingredient: Resources
Back to Basics: Nuts and Seeds” by BBC Food
The New Four Food Group by Physicians Committee for Responsible Medicine (PCRM)
Nuts and Seeds – Nature’s Powerhouses” by Allison Anton
World’s Healthiest Foods List by the George Mateljan Foundation
Vegan Food Pyramid by

Where can I buy healthy vegan alternatives?
Our sister site, Vegan and Vegetarian Products Guide, lists hundreds of tasty alternatives to dairy, eggs, meat, pet food, supplements, and more that can be found in many grocery stores.
This web site is intended for information purposes only and is not intended to be professional medical advice. This site is provided by health-minded volunteers, not professionals. Always confirm the information you read with verified medical journals and articles before using the information. Always seek the advice of your physician, dietician, or other qualified health provider before changing your diet or taking supplements.
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Thanks to Pam Inman for sending this to me.

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