Benefit: blood sugar regulation

Onion

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Onion is a good source of fibers called fructans which act as prebiotic, feeding the good bacteria in the guts. Therefore it is beneficial for gut flora and reduces the risk of colon cancer. Onion is rich in sulfur compounds and flavonoid antioxidants, especially quercetin. Quercetin reduces symptoms of bladder infections, is good for prostate health and lowers blood pressure and risk of cancer. The main benefits of onion include blood sugar regulation and fighting diabetes, increasing bone density for osteoporosis prevention and anti-inflammatory and antimicrobial effects.

Kidney bean

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Kidney bean is an excellent plant based source of protein and fiber. It is also high in starch, but since this type is a slow-release carb and bean has low glycemic index, it is beneficial for diabetics, not causing fast and high rises in blood sugar. Kidney bean is rich in phosphorus and manganese, reduces cholesterol and improves heart health, lowers risk of heart disease, boosts digestion and prevents colon cancer. Although rich in iron, it might not be very accessible due to phytate content in beans that reduces iron absorption. Bean is very rich in folate, benefiting red blood cells formation and development during pregnancy. It is favorite among athletes due to its combination of energy boosting carbohydrates, muscle building protein and low fat content. Finally, it promotes fullness and is a great choice for weight management.

Hazelnut

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Hazelnut is full of antioxidants, especially present in its skin. These, together with healthy fats, more specifically omega-3, support heart health and lower cholesterol levels. Thanks to extremely high vitamin E and manganese content, hazelnut can have anti-cancer properties and like other nuts reduces blood sugar levels. Thanks to vitamin E, it is beneficial for skin and hair health and it is also a good source of fiber, magnesium and folate. Combination of compounds in hazelnut helps decrease the risk of diabetes as well as maintain brain and cognitive functions and prevent neurodegenerative diseases.

Coconut

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Coconut has a high percentage of insoluble fiber as well as medium-chain, quickly metabolized saturated fats. The main component of these fatty acids in coconut is lauric acid. Coconut oil can improve heart health and reduce cholesterol levels. It also helps with yeast infections, caused by for example Candida or Staphylococcus and has antiviral and antifungal effect. Thanks to its antimicrobial properties, it can boost oral health and help with teeth issues. Bones and skin can also benefit from coconut and since it promotes fullness and fat burning, it helps efficient weight loss when consumed in moderation. It is beneficial for gut bacteria and aids blood sugar control. Coconut is a good snack for gaining energy quickly and improving physical performance. It promotes thyroid function and coconut water can be used to treat bladder infections.

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