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Sauerkraut contains probiotics, that help fight against toxins and harmful bacteria. Regular consumption improves digestion, reduce gas, bloating, constipation, diarrhoea and symptoms linked to Crohn's disease and ulcerative colitis. Probiotic rich' foods help strengthens gut lining which leads to better immune system. It also helps with healthy gut flora, which research shows, may help reduce stress and maintain brain health. It has antioxidants (vitamin C) and other beneficial plant compounds that may help reduce the risk of certain cancers and the risk of developing infections such as the common cold and urinary tract ones. Enzymes in sauerkraut also, help the body absorbs nutrients more easily. The high-fibre content helps feeling full for longer and help with lowering cholesterol and vitamin K2 , which has been shown to be extremely beneficial for bone health.

Beans and Legums.

Beans are an excellent and cheap source of vitamins, minerals and proteins. Low price and wide availability make them an amazing addition to diets. Nutrients' dense, beans and legumes, provide plenty of protein-body building blocks like: iron to fight anaemia ,potassium to help maintain healthy blood pressure, selenium to fight inflammation and support the health of the heart , magnesium for energy, good sleep and relaxation, zinc to boost immune system and B vitamins for energy production. High fibre and low GI and GL content have been associated with a reduced risk of developing type 2 diabetes and low cholesterol levels. Folate (B9) in beans helps reduce the risk of heart diseases and active ingredients like saponin, protease inhibitors and phytic acid, lower the risk of cancers.


Oats are a good source of B vitamins,zinc,iron, manganese, magnesium,copper,soluble and insoluble fibre and beta-glucan.Beta-glucan is thought to be responsible for the cholesterol-lowering effects, might help control appetite that can be very helpful in Heart conditions and Diabetes. Antioxidant may help readuce blood pressure and may as well help relieve symptoms of various skin conditions, including eczema.

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