Oat protein is of high nutritional quality because it is well absorbed.  Oats are rich in fibre, more than half of which is beta-glucan, which is particularly beneficial to health. Oats also provide B vitamins, iron, magnesium and zinc, among other things.  Sunflower seeds are an excellent source of antioxidants like vitamin E, healthy fats, B vitamins, and copper and other minerals. They contain nutrients that fight cancer, lower your risk of heart disease, balance blood sugar, support thyroid health and lower inflammation.  Flax (Linum usitatissimum) is a food and fiber crop. Flaxseeds are a good source of dietary fiber and omega-3 fatty acids, including alpha-linolenic acid. Flaxseeds also contain phytoestrogens called lignans, which are similar to the hormone estrogen. The fiber in flaxseed is found in the seed coat.  Pumpkin seeds are a suitable source of healthy fats, magnesium, and other nutrients that enhance heart and bone health. They are also rich in polyunsaturated fatty acids and antioxidants such as selenium and beta carotene. Additionally, they are a high source of iron.     *) Beta glucan is a type of fiber that's responsible for many of the health-promoting properties of foods like oats, wheat, and barley. It has been studied extensively for its effects on heart health and cholesterol levels, as well as been shown to boost immunity and stabilize blood sugar levels