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Chia seeds are a superfood, and though widely known, its energy boosting effects is just one reason why. It is high on fiber, making it ideal for treating digestive issues and controlling weight. It is a rich source of multiple nutrients such as proteins, omega-3 fatty acids, vitamins, and minerals, making it the ideal addition toyour daily diet. Its properties make it ideal for controlling and treating diabetes, controlling hypertension, preventing heart disease, preventing arthritis, combatting certain types of cancer, boosting dental hygiene, and preventing fatigue. Additionally, it is extremely healthy for expectant mothers. Extracted from the Chia plant, Chia seeds are native to Mexico and Guatemala. The tropical climate of these countries is highly conducive for Chia production. They have high medicinal as well as nutritional value, and are one of the most popular superfoods today. Although the consumption of Chia was widespread in the 18th and 19th centuries, it saw a massive dip in the 20th century. However, it has seen a resurgence in popularity in the last 10 years. In the Mayan language, chia means strength, and undoubtedly, that is the source of its popularity. It is widely known that Chia seeds pack a great punch and can pump a lot of energy into the body. Research indicates that Chia seeds are high in antioxidants, minerals, and vitamins such as vitamin C, vitamin E, thiamin, riboflavin, and niacin. The value of adding Chia seeds to one’s diet can be seen in the fact that it has great short-term benefits, such as giving energy to the body for every day work, as well as long-term benefits that include keeping the body healthy and young. 100 gms of Chia seeds contain 486 kcal of energy, 42 gms of carbohydrates, 34 gms of fiber, 30 gms of fat, and 16 gms of protein. It is also a rich source of minerals with 860 mg of phosphorus, 630 mg of calcium, 407 mg of potassium, and 335 mg of magnesium. Chia seeds do not contain any cholesterol and are instead a great source of antioxidants such as flavonol glycosides, quercetin, myricetin,caffeic acid, chlorogenic acid, kaempferol, and linolenic acid, which help in curbing the levels of free radicals in the body. Chia seeds are known to have high concentrations of omega-3 fatty acids which benefits the body in terms of healthy aging. Apart from certain varieties of fish, Chia seeds are a great source of omega-3 fatty acids. This component is essential to the body as it enables many bodily functions. Studies also show that the consumption of Chia seeds enhances workout performance. Therefore, it is a great substitute for energy drinks. It culls out an excess of sugar in the diet. It boosts the body’s metabolism, which produces more energy in the body and consequently reduces and prevents fatigue. There are many ways in which Chia seeds can benefit your digestive health. Its high fiber content regulates bowel movement and its ability to absorb high amounts of water makes you feel full for a longer period of time, thus minimizing the risk of overeating. The high amount of dietary fiber along with its carbohydrate andfat content, and lack of cholesterol, all combine to make Chia seeds a great food product that effectively reduces and controls weight. It is also one of the best plant-based sources of protein. Studies show that adding a serving of Chia seeds in your diet can help burn belly fat. It does so by reducing the visceral adipose tissue, a belly fat tissue that lowers the metabolism of the body. One of the reasons why Chia seeds are known as a superfood is because they can absorb water up to 10 times their own weight. This characteristic improves the nutrient absorption of electrolytes, and keeps the body hydrated for a longer period of time. Additionally, it slows digestion, thus keeping you full for a longer period of time. One of the biggest issues in diabetes is the sudden spike in sugar levels after each meal. Chia seeds combat this problem quite effectively. The carbohydrates and starch present in them are released into the body slowly, in comparison to conventional meals. Slower release means optimum absorption by each cell of the body. This reduces the reliance on insulin to control the body’s sugar levels. Some studies also suggest that Chia seeds can reverse diabetes over time. Foods rich in omega-3 fatty acids, such as Chia seeds, are heart-friendly. These are good fats that prevent the onset of heart disease by minimizing the levels of omega-6 fatty acids in the blood. This, therefore, minimizes the stress on the cardiovascular system. Chia seeds are a rich source of an omega-3 acid known as alpha lipoic acid or ALA. Studies show that ALA minimizes the growth of cancer cells in cases of cervical and breast cancer. The benefits of ALA go so far as to the cell death of cancer cells, without any negative effect on healthy cells. The most obvious reason why Chia seeds are great for your teeth is because it is rich in calcium. However, phosphorus and vitamin A, which are predominant in Chia seeds,also play a huge role in strengthening teeth. Together they keep the mouth healthy. Additionally, the Chia seed is also rich in zinc, which prevents plaque from accumulating around your teeth. This, in turn, prevents tartar and has an antibacterial effect which keeps bad breath and germs at bay. Chia seeds have been known to control blood pressure. High blood pressure is one of the biggest causes of hypertension. In fact, studies have found that including Chia seeds in your diet regularly has the same impact on your body as regular consumption of hypertension medication. Omega-3 fatty acids, which are found in abundance in Chia seeds, act as an anti-inflammatory agent. The specific element that contributes to this benefit is known as alpha lenolic acid, or ALA, which controls the inflammation of the arteries and joints. Studies estimate that as little as 4 gms of Chia seeds a day is enough to control and prevent arthritis. Chia seeds, with all their goodness, are a great dietary additive for pregnant women. Pregnancy can cause many issues such as vitamin and mineral deficiency, fatigue, and high-blood sugar. As Chia seeds are high on many essential vitamins and minerals, a small serving each day can help prevent and combat deficiencies in calcium, phosphorus, and magnesium, among others. It also provides a sustained boost of energy, as it slows down the process of converting carbohydrates and sugars. Moreover, consumption of Chia seeds creates a gelatin-like substance inside the stomach which slows down digestion. This ensures that blood-sugar levels are more stable, and do not fluctuate. If this wasn’t enough, Chia seeds, rich as they are in omega-3 fatty acids, enable cerebral growth in the fetus. While fish is also a great source of omega-3, the mercury content in fish could have a negative impact on the fetus, which is why Chia seeds are a great substitute. Chia seeds are edible even when they are raw. They have a mildly nutty flavor, andcan be popped into the mouth in its natural form, with a simple wash to cleanse out the extraneous grit. However, it is best to soak them to extract maximum amount of nutrition from them. Soaking them overnight makes it easier for the stomach to digest them, and it gives you access to the denser nutrients inside the seeds. The ideal way to soak them is to maintain a 1:10 ratio of Chia seeds to water. Chia seeds also make for a great garnish and can be incorporated into any recipe easily. They are easy to prepare, as they can also be ground instead of soaked. Grinding is also a great way to extract nutrition from the seeds. As with any superfood, the side effects of consuming Chia seeds are minimal. Studies record experiences of discomfort in the stomach, especially when the seeds were consumed in large amounts. This is due to the fact that Chia seeds have high fiber content. However, the risk of this discomfort can be minimized by consuming these seeds in moderate amounts, as is the case with all food, and drinking plenty of water. A member of the mint family, Chia seeds are steeped in Mayan and Aztec cultures, who cultivated them for their supernatural powers. They are predominantly cultivated in Mexico, Guatemala, and certain countries in South America, and are therefore, an important part of their cuisine. For instance, the Chia seed is a vital ingredient in a Mexican and Central American favorite, the Chia fresca. It is a simple lemon juice concoction with added sweetener. Inflammation or soojan in the body can make it difficult for you to follow your daily routine. According to Ayurveda, this is caused by an imbalance of the pitta dosha. As the pitta dosha increases, the heat in the body also increases leading to inflammation and other issues. To reduce the pitta dosha, one must consume foods that are not hot or warm in nature and increase the consumption of foods that have a cooling effect. 7 amazing foods that can really help: In case you have a concern or query you can always consult an expert & get answers to your questions! Ragi: Known as finger millet, this is a fiber-rich, gluten-free superfood that’s perfect for vegetarians. The generous amounts of protein and calcium with its abundance of other vitamins and minerals, this super cereal can also reduce your risk of stroke and regulate blood sugar levels, weight watchers and diabetics can truly enjoy this grain because of its low glycemic index. Walnuts: These nuts don’t just add crunch and flavor to your meals. Walnuts also have a wide array of nutrients and polyunsaturated fats to offer you. From tryptophan to omega-3 fatty acids to antioxidants, a lot of benefits make it special. Chia seeds: A classic superfood, even just a tablespoon of chia seeds is full of calcium, protein, and micronutrients. Your heart, joints, and digestive system will appreciate you for making chia seeds a part of your daily diet. Ghee: Once considered a cause of obesity, clarified butter has made a comeback as a global superfood. Though dense with calories and saturated fats, ghee is also free of sugar, protein, and carbohydrates. A healthy drizzling of ghee over your meals will allow you to enjoy its many vitamins, including conjugated linoleic acid, an antioxidant containing anti-viral properties. Figs: The high amounts of fiber in figs have made them a treatment for constipation and skin infections. Figs are also known to be more nutritious than raisins, dates, and even apples. The proteins, calcium, iron, and potassium in this super fruit make it a healthy addition to salads and desserts. Apricots: A fruit that’s delicious and healthy both dried and fresh. The nutrient-dense apricot has been known to aid in digestive health and lift up energy levels. Whether you choose to have it fresh or dried, you can enjoy your apricot knowing it’s packed with good stuff like vitamin phosphorous, and fiber. Black rice: A nutty and fragrant must-try for rice lovers. This grain is high in fiber, iron, thiamine, and antioxidants, especially anthocyanin, which reduces cholesterol and improve liver function. If you’ve grown tired of quinoa or brown rice, then consider giving black rice a try. Alphonso mango: A cup of this seasonal fruit will give you 76 percent of your daily vitamin c requirement. The potassium and vitamin c in this tropical treat can also lower cholesterol levels and blood pressure. Eating this when you can will help you feel full longer while also boosting your digestive system’s ability to burn calories. From the time we’re children, we’re told to eat a balanced meal and shun fast food. However, some foods are healthier than others. Here are 20 such types of food in alphabetical order that you should include in your diet. Are you looking for techniques to detoxify your body? Among the various detoxifying techniques you can opt for, maintaining a detox diet is very important. Consuming food items which are detoxifying in nature is a great way to cleanse the body. Here is a list of foods which should be a part of the detox diet for your body: You should also consume Omega-3 oils such as avocado, hemp and flax seed oil during detoxification. These lubricate the walls of the intestine and allow the toxins to get absorbed by the oil, getting eliminated from the body. If you wish to discuss about any specific problem, you can consult an Ayurveda. 6 foods to have for a healthy eyesight - We’re constantly making efforts to stay physically fit. However, we take for granted our eyes and their health. Our eyes, just like any other part/ organ of our body, require adequate nutrition to perform their functions and remain healthy. Eyes require nutrients such as vitamin a, c and e, lutein, zeaxanthin, omega-3, zinc, etc, to stay healthy. Deficiencies of any of these nutrients can be a cause of various eye-disorders. A well-balanced diet can help provide these essential nutrients and thus help boost eye sight, maintain eye health and even prevent a plethora of eye conditions such as glaucoma, dry eyes, poor night vision, cataracts and age-related macular degeneration (amd). While you can opt for food supplements to keep your eyes healthy, incorporating the following foods in your diet is a better way to keep your eyes in check: Fish Omega-3 and omega-6 are essential fatty acids (efas) that are necessary for our body and its functions. As our body does not produce these efas by itself, we must derive these from the food we eat. Fatty fish such as salmon, tuna, sardines and mackerels are rich in omega-3 which is known, in particular, to benefit eye health. Omega-3 strengthens the blood vessels of the eyes and aids the proper flow of intraocular fluid in the eyes, thus warding off dry eye syndrome and glaucoma among other eye sight-threatening conditions. Include 2 servings of these fish in your weekly diet plan to improve visual development and the health of your retina. Greens and leaves Leafy greens such as spinach and kale, broccoli, peas and avocados contain two carotenoids, lutein and zeaxanthin, antioxidants that help boost development of the optical density of the macular pigment in the retina, help reduce cell damage and prevent or reduce the risk of cataracts and age-related macular degeneration, a condition that causes damage to the retina resulting in gradual loss of vision. Lutein and zeaxanthin make up the macular pigment found in the centre of the retina. This pigment protects the eyes from the sun’s harmful uv rays that can cause cell damage, thus acting as a natural sunscreen for your eyes. Generous servings of spinach or kale 2-3 times a week is ideal to meet your lutein and zeaxanthin requirements. Eggs, dairy and poultry Eggs are another good source of vitamins and nutrients such as vitamin a, vitamin e, lutein, zeaxanthin and zinc which are essential for eye health. Poultry such as turkey is rich in zinc. While vitamin a protects the cornea, the protective transparent surface of the eye, reducing the possibility of dry eye, zinc boosts the health of the retina and prevents night blindness. Lutein and zeaxanthin reduce the chances of developing cataract and age-related macular degeneration. Eggs are packed with protein and go well with all your meals, be it breakfast, lunch or dinner. Dairy products such as milk and curd also contain vitamin a and zinc. One egg or a serving of turkey and a glass of milk a day will keep you and your eyes fit. Citrus fruits and berries Fruits rich in vitamin c such as oranges, lemons, kiwi fruit, grapefruit, strawberries, blueberries and other berries in combination with other vitamins and nutrients improve the health of eye tissues, helps form and maintain connective tissue including collagen found in the cornea of the eye and fights the development of cataracts and age- related macular degeneration. Eat plenty of citrus fruits and berries, they are refreshing and make for a good snack. Also, since vitamin c is water soluble you don’t have to worry about consuming too much of it. Nuts and seeds Go nuts with almonds, walnuts and pistachios. These are all rich in omega-3 fatty acids and vitamin e, both of which are key to eye health. Vitamin e protects cells from damage caused by unstable molecules that break down healthy eye tissue, reducing the risk of amd. Other nuts and seeds that contain vitamin e are peanuts, hazelnuts and sunflower seeds. Chia seeds, flax seed and black currant seeds are also rich sources of omega-3 fatty acids. Since most nuts are high in calories, consume them in moderation. One serving a day i. E. A handful of nuts will give you the nutrition your eyes require. Other veggies and fruits Look beyond carrots and embrace these colourful fruits and veggies; tomatoes, bell peppers, pumpkin, sweet potatoes, corn, cantaloupe, guava, apricots, mangoes are all sources of vitamin a and c and beta-carotene. Vitamin a protects the surface of the eye and helps prevent infections, reduces the impact of cataracts, retinal problems and other eye conditions. One cup a day of any of these colourful fruits and veggies are sure to help sustain healthy eyesight.
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Tutorijal Ovu hranu biste trebali jesti za ljepšu kosu Zdravim namjernicama do lijepe i zdrave kose … Avokado Osim što je ukusan, avokado je pun hranjivih tvari, koje su neophodne za zdravlje vaše kose. Drugim riječima, avokado je bogat zdravim masnim kiselinama, vitaminima i antioksidansima, koji mogu poboljšati vašu kosu iznutra, od korijena do vrhova. Također, hranjive tvari u avokadu, uključujući vitamin E, pomažu u stimuliranju rasta kose i sprječavanju gubitka kose. Kokos Kokos sadrži vitamin B, C i E, ali i visoku količinu masne kiseline, poznate kao laurinska kiselina, koja je odlična za promicanje rasta kose. Masna riba Losos, sardine, skuša, pune su zdravih omega-3 masnih kiselina, esencijalnih masti koje bi trebali dobiti iz hrane. One ne samo da su korisne za smanjenje rizika od srčanih bolesti, već su dobre i za sjaj i zdravlje vaše kose Chia sjemenke Chia sjemenke sve su popularnije u zdravstvenoj industriji, a brojni ih stručnjaci zovu superhranom. Pune proteina, kalija, kalcija, vlakana, cinka i drugih esencijalnih nutrijenata, Chia sjemenke imaju brojne zdravstvene prednosti, a pomažu vam i u razvijanju sjajne kože, kose i čvrstih noktiju. Slično kao i masna riba, chia sjemenke su biljni izvor omega-3 masnih kiselina, osnovnog sastojka za zdravu i sjajnu kosu. Jagode Šalica jagoda sadrži 84,7 miligrama vitamina C, koji vam pomaže u borbi protiv prehlade, poboljšanju zdravlja srca, ali i postizanju lijepe i zdrave kose. Vitamin C je važan dio proizvodnje kolagena, potrebnog u strukturiranju krvnih žila. Zdravo opskrbljenje krvne žile njeguju folikulu, a jaka kosa počinju u korijenu. Upravo zato, pobrinite se da unosite dovoljno vitamina C u svoj organizam. Jaja Jedan od rijetkih izvora biotina, jaja također sadrže bjelančevine. Biotin je važan nutrijent za razvoj i rast jake kose, a žumanjak sadrži većinu hranjivih tvari u jajima pa ih konzumirajte cijela. Mrkva Mrkve su poznate po očuvanju vida, ali također pomažu održati korijen kose zdravim. Sadrže vitamin A koji će pomoći da kosa bude sjajna održavanjem prirodnih ulja koja se nalaze u kosi. Izvor: index.hr