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Flaxseed (also called linseed) is one of the richest plant sources of omega-3 ALA, fibre and lignans. A 10g spoonful of ground seed gives about 2.3g of ALA and 2.7g of fibre for 53 calories.
Spirulina is a dried blue-green alga (a cyanobacterium) that is more than half protein.
Chia seeds are a rich plant source of fibre and omega-3. One tablespoon (15g) gives about 5g of fibre, a sixth of the NHS 30g daily target, plus 2.7g of the plant omega-3 ALA, calcium and magnesium.
Cinnamon’s best-researched benefit is a modest drop in fasting blood sugar in people with type 2 diabetes, mostly from supplement trials, with smaller hints for cholesterol and blood pressure. It isn’t a treatment for anything.
A banana before bed is a good light snack if you’re hungry, but it isn’t a proven sleep aid.
Pumpkin seeds are one of the richest everyday food sources of magnesium: a 30g handful gives about 178mg, nearly half the daily reference intake, plus zinc, iron, 9g of protein and unsaturated fats.
Dark chocolate’s best-supported benefit is a small drop in blood pressure from cocoa flavanols, about 2mmHg in short trials. Links with lower type 2 diabetes risk and better mood come mainly from observational studies.
Garlic’s best-researched benefits are a modest drop in blood pressure in people with high blood pressure and a small fall in cholesterol when it’s raised, mostly from supplement trials.
Beetroot juice is rich in nitrate, which your body turns into nitric oxide, a molecule that relaxes blood vessels.
Manuka honey comes from bees feeding on New Zealand’s mānuka bush. What makes it different is methylglyoxal (MGO), an antibacterial compound found at up to 100 times the level of ordinary honey.
Ginger’s best-researched benefit is easing nausea, especially morning sickness in pregnancy, which the NHS mentions. Smaller trials suggest it may also take the edge off period pain, muscle soreness after exercise and osteoarthritis pain.
Ginseng is a root used in East Asian medicine for thousands of years, traditionally for tiredness and weakness. True ginseng means Korean (Asian) or American ginseng; Siberian ginseng is a different plant.
