Flax seeds are the richest vegetable source of essential higher polyunsaturated fatty acids OMEGA-3 (34.84%), OMEGA-6 (19.21%), OMEGA-9 (22.82%). According to the content of OMEGA-3 and OMEGA-6, flax seeds surpass all other products of the normal human diet. If OMEGA-6 is found in other products, then OMEGA-3 is contained in sufficient quantities only in fish oil and flax seeds. By the content of OMEGA-3, flax seeds are 2 times higher than fish oil. This is especially important for women over 45. Flax seeds also contain vitamins: D, E, B2, B3, B4, B5, B6, B9, tocopherols, beta-carotene, minerals, macro- and microelements: potassium, calcium, magnesium, iron, manganese, copper, chromium , selenium, aluminum, nickel, iodine, boron, zinc.
Pine nuts. Pine nuts contain many macro- and microelements (iron, zinc, iodine, boron, nickel, phosphorus, calcium, copper, silicon, molybdenum, manganese, potassium, tin, magnesium, vanadium), vitamins (E, A, B1, B2 , B3, K) and carbohydrates (sucrose, pentose, glucose, fructose, starch and fiber).
Green buckwheat
Poppy seeds are rich in beneficial monounsaturated fatty acids.
Sunflower seeds are rich in beneficial polyunsaturated fatty acids.
Sesame seeds
Pumpkin seeds are rich in iron and amino acids