Runivore Bars

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Runivore Bars by Mind Map: Runivore Bars

1. Chia seeds

1.1. Benefits • Lower Blood Sugar Level • Lower Cholesterol & Triglycerides Level • Lower High Blood Pressure • Brain Health • Immune System Health • Promote Bone Health • Lessen Asthma attacks • Cleanse the Colon • Reduce Menstrual Cramps • Help build Musles & Tissues • Promote Healthy Breast Tissues • Reduce the risk of getting Prostate Cancer • Enhance Mental Health • Balance & Enhance HRT • Reduce Fatigue & Stress • Improve Sleep • Loss weight • Help treat Chronic Constipation • Improve Endurance • Healthy Pregnancy • Promote Healthy Hair & Nails • Prevent aging

1.1.1. Nutrition Profile • Dietary fiber (11g – 42% recommended daily value) • Protein (4.4g – 9% RDV) • Omega-3 fatty acids (4915 mg) • Omega-6 fatty acids (1620 mg) • Calcium (77 mg – 18% RDV) • Copper (0.1 mg – 3% RDV) • Phosphorus (265 mg – 27% RDV) • Potassium (44.8 mg – 1% RDV) • Zinc (1.0 mg – 7% RDV)

1.1.2. Why Chia ? 15 Times More Magnesium Than Broccoli 8 Times More Omega 3 Than Salmon 5 Times More Calcium Than Milk 3 Times More Anti-Oxidants than Blueberries 3 Times More Iron than Spinach More Protein Than  - Oats                                 - Wheat                                 - Barley Natural source of Vitamins & Minerals Vegetarian & Vagan Benefit Gluten Free

2. Cranberry

2.1. 10 Health Benefits Of Cranberries Treats Urinary Tract Infections Fights Cancers Fights Heart Disease Helps Kidney and Bladder Problems Prevents Dental Problems Promotes Weight Loss Anti-Ageing Properties Improves Mental Health Strengthens the Immune System Relieves Skin Conditios

2.1.1. Nutrition Facts Cranberries Amount Per 100 grams Calories 46 % Daily Value* Total Fat 0.1 g 0% Saturated fat 0 g 0% Polyunsaturated fat 0.1 g Monounsaturated fat 0 g Cholesterol 0 mg 0% Sodium 2 mg 0% Potassium 85 mg 2% Total Carbohydrate 12 g 4% Dietary fiber 4.6 g 18% Sugar 4 g Protein 0.4 g 0% Vitamin A 1% Vitamin C 22% Calcium 0% Iron 1% Vitamin D 0% Vitamin B-6 5% Vitamin B-12 0% Magnesium 1% *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

2.1.1.1. https://en.wikipedia.org/wiki/Cranberry

3. Oat

3.1. 10 Benefits 1. Helps control weight. 2. Reduces blood pressure. 3. Reduces cholesterol. 4. Shields your skin. 5. Lowers risk of colon cancer. 6. Stabilizes blood sugar. 7. Athletic performance. 8. Enhances immune response to disease.  9. Helps you sleep. 10. Promotes antioxidant activity.

3.1.1. Nutrition Facts Oats Amount Per 100 grams Calories 389 % Daily Value* Total Fat 7 g 10% Saturated fat 1.2 g 6% Polyunsaturated fat 2.5 g Monounsaturated fat 2.2 g Cholesterol 0 mg 0% Sodium 2 mg 0% Potassium 429 mg 12% Total Carbohydrate 66 g 22% Dietary fiber 11 g 44% Protein 17 g 34% Vitamin A 0% Vitamin C 0% Calcium 5% Iron 26% Vitamin D 0% Vitamin B-6 5% Vitamin B-12 0% Magnesium 44% *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

3.1.1.1. http://www.lifehack.org/articles/lifestyle/10-benefits-oatmeal-you-probably-never-knew.html

4. Pumpkin seeds

4.1. 9 Top Health Benefits of Pumpkin Seeds 1.  Heart Healthy Magnesium 2.  Zinc for Immune Support 3.  Plant-Based Omega-3 Fats 4.  Prostate Health 5.  Anti-Diabetic Effects 6.  Benefits for Postmenopausal Women 7.  Heart and Liver Health 8.  Tryptophan for Restful Sleep 9.  Anti-Inflammatory Benefits

4.1.1. Nutrition Facts Pumpkin seed Amount Per 100 grams Calories 446 % Daily Value* Total Fat 19 g 29% Saturated fat 3.7 g 18% Polyunsaturated fat 9 g Monounsaturated fat 6 g Cholesterol 0 mg 0% Sodium 18 mg 0% Potassium 919 mg 26% Total Carbohydrate 54 g 18% Dietary fiber 18 g 72% Protein 19 g 38% Vitamin A 1% Vitamin C 0% Calcium 5% Iron 18% Vitamin D 0% Vitamin B-6 0% Vitamin B-12 0% Magnesium 65% *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

4.1.1.1. http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

5. Date

5.1. A Summary of Dates Health Benefits: Dates are Great for: • Weight loss • Relieving constipation, supporting regular bowel movements • Promoting heart health, reducing heart disease risk • Diarrhea • Iron-deficiency anemia • Reducing blood pressure • Impotence • Promoting respiratory and digestive health • Pregnancy deliveries • Hemorrhoid prevention • Chronic conditions such as arthritis • Reducing colitis risk Preventing colon cancer

5.1.1. a 100g serving of the fruit. Fiber – 6.7 grams. 27% RDA. Potassium – 696 milligrams. 20% RDA. Copper – 0.4 milligrams. 18% RDA. Manganese – 0.3 milligrams. 15% RDA. Magnesium – 54 milligrams. 14% RDA. Vitamin B6 – 0.2 milligrams. 12% RDA.

5.1.1.1. http://naturalsociety.com/health-benefits-of-dates-7-reasons-eat-date-fruit/#ixzz4EerLknnd

6. Almond

6.1. 9 Proven Health Benefits of Almonds 1. Help Prevent Heart Disease and Heart Attacks  2. Support Healthy Brain Function  3. Maintain Skin Health  4. Help Control Blood Sugar Levels and Prevent Diabetes 5. Help With Weight Loss and Prevent Overeating 6. Increase Nutrient Absorption 7. Increase Digestive Health  8. Can Help Fight Cancer and Inflammation  9. Help Maintain Dental and Bone Health

6.1.1. ¼ cup of almonds nutrition provides about:  207 calories 5 grams of protein 5 grams fiber 7 grams of carbohydrates 5 grams of sugar 16 milligrams vitamin E (61 percent DV) 0.4 milligrams riboflavin (44 percent DV) 0.8 milligrams manganese (44 percent DV) 97 milligrams magnesium (36 percent DV) 172 milligrams phosphorus (29 percent DV) 96 milligrams calcium (9.5 percent DV) 33 milligrams iron (4 percent DV)

6.1.1.1. https://draxe.com/almonds-nutrition/

7. Sunflower seeds

7.1. Top Health Benefits of Sunflower Seeds 1. Reduces Risk for Heart Disease 2. Helps to Prevent Cancer Due to High Antioxidant Content 3. Supports Thyroid Function Through Selenium 4. Helps Combat Osteoporosis, Bone Loss, and Muscle Cramps 5. Balances Blood Sugar Levels and Helps Ward off Diabetes 6. Improves Skin Health

7.1.1. Sunflower Seeds Nutrition A ¼ cup serving of sunflower seeds provides (in value recommended values): 190 calories, 16 grams of fat, 6 grams of protein, and 4 grams of fiber 82% of Vitamin E 70% DV of copper 43% Vitamin B1 (thiamine) 34% of manganese 34% of selenium 33% of phosphorus 28% of magnesium 28% of Vitamin B6 20% of folate 18% of Vitamin B3

7.1.1.1. https://draxe.com/sunflower-seeds/

8. Raisin

8.1. Benefit • Promote good cardiac health • Prevent  Cancer • Reduce blood pressure • Cure fever • Treat erectile dysfunction • Protect eyes & teeth • Help in treating anemia • Keep a check on acidosis • Modulate sugar absortion in diabetics • Provide relief from constipation • Help gain weight in a healthy way • Help in bone formation & absorption ** % Daily Value per 100g of Raisins provide 26% of daily requirement of Carbohydrate

8.1.1. Nutrients Carbohydrate 26% Dietary Fiber 15% Calories 15% Protein 6% Fat 1%

8.1.2. Minerals Potassium 21% Copper 16% Manganese 15% Iron 10% Phosphorus 10% Magnesium 8%

8.1.3. Vitamins Vitamins  B6 9% Thiamin 7% Riboflavin 7% Vitamins C 4% Vitamins K 4% Niacin 4%

8.1.4. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-raisins.html