Guide to smart snacking
Use this quick and easy Nutrition Finder to discover the vitamins and minerals that are contained in Whitworths products and cooking ingredients.
Almonds
Just a handful of almonds a day may help you maintain healthy cholesterol levels. In 2003, the U.S. Food and Drug Administration released a health claim recognising that California Almonds can help you maintain a healthy cholesterol level.
Vitamin E, Riboflavin, Niacin, Folacin, Blotin, Calcium, Phosphorus, Magnesium, Zinc, Sodium, Fibre
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Apricots
Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fibre. The high beta-carotene content of apricots makes them important heart health foods. Beta-carotene helps protect LDL cholesterol from oxidation, which may help prevent heart disease.
Vitamin A, Riboflavin, Niacin, B6, Folacin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Brazils
Magnesium, found in brazil nuts, aids the release of energy from foods to assist nerve and muscle function and keep bones healthy. Zinc helps strengthen the immunes system as well and Vitamin E can help prevent heart disease.
Vitamin E, B6, Calcium, Phosphorus, Iron, Magnesium, Zinc
Cashews
In comparison to other tree nuts, cashew nuts have a lower fat content. They are also, like all other tree nuts, cholesterol free. Cashew nuts also contain significant amounts of phytochemicals with antioxidant properties that protects the body from cancer and heart disease.
B6, Folacin, Blotin, Phosphorus, Iron, Magnesium, Zinc
Coconut
Coconut Nutrition has been some how buried for decades. Meanwhile, coconut’s fat has taken on a bad reputation because it contains a large quantity of saturated fats. This has lead people to believe that eating coconuts is bad for your heart. The saturated fats present in coconuts are not harmful and contain medium chain fatty acids which help to prevent various heart problems including high cholesterol levels and high blood pressure.
Phosphorus, Iron, Magnesium
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Currants
The health benefit of currants is that they are an antioxidant. These help keep the blood clean and flowing. They get rid of all unclean impurities in the blood, they can't do the job alone, there are other fruits and juices that act as antioxidants and together they can cleanse the blood and make you healthier.
Vitamin A, Thiamin, Niacin, B6, Folacin, Blotin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Dates
Dates also contain Vitamin A1, B1, B2, B3, B5, C and more than 20 different amino acids, helping us digest and assimilate carbohydrates easier and control blood sugar levels and fatty acids content in our bodies.
Vitamin A, Niacin, B6, Folacin, Blotin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Figs
Figs are high in natural and simple sugars, minerals and fibre. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese. Dried figs contain an impressive 250mg of calcium per 100g, compared to whole milk with only 118mg. They are a good source of potassium, important in helping to regulate blood pressure.
Vitamin A, Vitamin C, Riboflavin, Niacin, B6, Folacin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Hazelnuts
Having special combination of oil (especially oleic acid rich oil structure), proteins, carbohydrate, beta-sitosterol, essential vitamins and minerals, giving hazelnut a special place among other nuts for its unique ability to protect against diseases. It is known that consuming only 25-30 gr of hazelnuts a day, is enough for daily vitamin E needs and a very good way of protecting against heart-vein diseases and cancer.
Vitamin E, Thiamin, B6, Folacin, Blotin, Calcium, Phosphorus, Iron, Magnesium
Raisins
Raisins rank among the top antioxidant foods, according to USDA government tests. Antioxidants may protect cells and their components from oxidative damage - a little like "rust protection" for the body. Early findings suggest that eating plenty of fruits and vegetables high in antioxidants -- such as raisins -- may help slow the process associated with aging in both body and brain
Vitamin A, Vitamin C, Thiamin, Niacin, B6, Folacin, Blotin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Pine nuts
Very high in protein, vitamins A, C, D, E and monounsaturated fat, pine nuts are a healthy and tasty addition to any meal. They are particularly good for children and teens as they contain many beneficial nutrients specific to growing bodies
Vitamin E, Thiamin, Niacin, Phosphorus, Iron, Magnesium, Zinc
Prunes
Prunes are dried plums which are specially grown for this purpose. Prunes are rich in iron and potassium. They are high in fiber and contain modest amounts of vitamin A, vitamin B3 and vitamin B6. Prunes are a valuable food for anyone suffering from high blood pressure and make an ideal laxative.
Vitamin A, Riboflavin, Niacin, B6, Folacin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Pumpkin Seeds
Iron is essential for the generation of new blood cells, zinc is needed for the formation of protein, calcium is vital for strong bones and magnesium is used in nerve and muscle function. However pumpkin seeds don't stop there - the tasty little superstars are also a terrific source of protein and the essential fatty acid omega-3.
Phosphorus, Iron, Magnesium
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Sultanas
Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods such as sultanas supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.
Vitamin A, Vitamin E, Niacin, B6, Folacin, Blotin, Calcium, Phosphorus, Iron, Magnesium, Zinc, Sodium, Fibre
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Sunflower Seeds
Vitamin E is an antioxidant that may protect against heart disease by getting rid of harmful molecules called free radicals that can lead to arterioscleroses. Sunflower seeds are the best whole food source of vitamin E.
Vitamin E, Thiamin, Niacin, Phosphorus, Iron, Magnesium, Zinc
Walnuts
Walnuts are unique as one of the most nutrient-dense whole food sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid in plant foods. Studies have shown that the omega-3 fatty acid in plant foods may help reduce the risk for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression.
Vitamin E, Thiamin, B6, Phosphorus, Magnesium
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