Nutritional Nugget: “Oats are a fantastic wholegrain that offer many health benefits”, Dr Laura Wyness . They are a great source of fibre, zinc, iron and potassium. We need at least 30g of fibre a day. Increasing our dietary fibre will help to lower cholesterol. It is associated with a lower risk of cardiovascular disease and colorectal cancer. Oats can also increase beneficial bacteria in the gut due to their pre-biotic effect. Dried apricots are rich in iron; nuts and seeds are a good protein source and unsaturated fats, B-complex vitamins A, D and E, calcium and magnesium. More specifically walnuts are a great source of Omega 3 and pumpkins seeds are high in protein, magnesium and Vitamin E.