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Soaked Chia Seeds Smoothie Cocktail Everyone loves a good smoothie. Here at HealthyWealthy, we strive to deliver to you the best insight from all over the health community, and sometimes that knowledge starts at home. Here is a recipe for one of our favourite treats: Ingredients 1 Chopped Banana 1/2 Cup Strawberries 1/2 Cup Blueberries 1 Flat Teaspoon Moringa 1 Teaspoon Hemp Oil 2 Branches (Only The Leaves) Kale 1/4 Cup Soaked (in water or almond milk) chia seeds Garnish with barries, mint and a small amount of dark chocolate if you’d like. Happy Blending! Bananas Bananas are rich in potassium. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It can also reduce the effect of sodium on blood pressure. While potassium may reduce the risk of kidney stones, healthy kidneys ensure that the right amount of potassium stays in the body. Bananas are composed mostly of water and carbs, and are about 105 calories per medium banana. Bananas are rich in fibre, antioxidants and several other nutrients, some of which moderate blood sugar levels. Some studies have shown that bananas also improve digestive health and help with weight loss. Strawberries Strawberries are an excellent source of vitamin C, which improves immunity, and is a powerful antioxidant. They may also improve eye health, as the antioxidant properties in strawberries may also help prevent cataracts as a result of old age. Our eyes need vitamin C to protect from the free-radicals that manifest from UV exposure. Since vitamin C is one of the antioxidants that helps prevent cancer, strawberries may have cancer fighting properties. Also found in strawberries is ellagic acid, which suppresses cancer activity, like a growing tumour. It also helps with heart health and high cholesterol. The antioxidants in strawberries rid our bodies of free radicals, which has been shown to increase cancer risk. Blueberries Researchers at the U.S. Department of Agriculture’s Arkansas Children’s Nutrition Centre studied more than 100 foods, and found that among wild and cultivated fruits, blueberries had the highest antioxidant capacity. Blueberries can reduce belly fat. In a study done by the University of Michigan, rats fed powdered freeze-dried blueberries had less abdominal fat, and lower triglycerides (blood fats) and cholesterol than rats not fed blueberry powder. One study conducted over the course of 14 years showed anthocyanins-blue-red pigments found in blueberries prevent hypertension. Blueberries may also improve brain function, as anthocyanins have also been linked to increased neuronal signalling. Pterostilbene, a compound found in blueberries has been linked to the prevention of colon cancer, due to its tumour suppressing abilities. Moringa Moringa is a superfood we’ve talked about before. It’s packed with protein, 25% in one leaf, to be exact. It contains 9 amino essential amino acids, making it a complete source of protein. It improves muscle health, and maintains muscle mass. Consuming moringa daily prevents tiredness and fatigue, thanks to its high iron levels. Iron enriches our blood and carries life, energy and oxygen throughout our entire bodies. Moringa is rich in antioxidants, which rid our bodies of type 2 diabetes-causing free radicals. Moringa contains antioxidants like beta-carotene, Vitamin C, Chlorogenic acid, and Quercetin. A group of Korean researchers found that water-soluble extracts of Moringa leaf can potentially induce the cell death of various cancers, including as lung, breast, and skin and others. The antioxidants in Moringa repair free-radical damage. Hemp Oil Hemp seeds are rich in protein, polyunsaturated fatty acids, omega 6, omega 3 and insoluble fiber. They are a good source of tocopherols, or Vitamin E antioxidants. They’re packed with minerals such as potassium, magnesium, iron, zinc, calcium, and phosphorus, plus microelements like strontium, thorium, arsenic and chromium. High in essential fatty acids, Omega 6 and omega 3, hemp oil can be used to increase immunity, counteract aging skin and improve cardiovascular health. Several studies show that the linoleic acid present in hemp oil can slow down the aging process and fight psoriasis. Kale One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium. Kale is high in both vitamin A and vitamin C. Its high calcium content aids in bone bone health, osteoporosis and helps maintain a healthy metabolism. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. Kale is also an anti-inflammatory food, fighting against asthma, arthritis, and other autoimmune disorders. Chia Seeds Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. Chia seeds are also rich in antioxidants, and they provide fibre, iron, and calcium. The easiest way to increase fibre intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Only one ounce of chia seeds provides 10 grams of fibre. Aside from chia seeds’ fibre content, their high levels of omega-3-fatty acids and alpha-linoleic acid may be useful for weight loss. Chia is also being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The jelly-like coating chia seeds develop when exposed to liquids can also prevent blood sugar spikes. Chia has also been shown to have anti-aging properties, and improves the shine of hair. Enjoy! advertisement
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Zašto je dobro jesti chia sjemenke? Namirnica puna vlakana, proteina i omega 3 masnih kiselina Chia sjemenke prepune su zdravih nutrijenata koji pozitivno djeluju na tijelo i mozak. To je plod biljke koja dolazi iz porodice metvice, sjemenke su vrlo malene i okusom neutralne što ih čini pogodnim za dodavanje u jela. Imaju vrlo malo kalorija te ne sadrže gluten. Ove sjemenke su odlične za razne sokove, salate i mnoga druga jela. Također, mogu se koristiti kao tvar koja zgušnjava. Pune su vlakana, proteina, omega 3 masnih kiselina, kalcija, magnezija, mangana i fosfora. Već i mala količina sjemenki osigurava velike količine potrebnih nutrijenata. Kao što smo već spomenuli, chia sjemenke su bez glutena te se obično uzgajaju organski. Bogate su i antioksidansima koji su važni u sprječavanju oštećena stanica i tkiva od strane slobodnih radikala koji uzrokuju opasne bolesti, primjerice bolesti kardiovaskularnog sustava i rak. Ono što je možda i najveća prednost chia sjemenki je što su izuzetno bogate vlaknima. Vlakna su vrlo bitna za naš probavni sustav. Također, pomažu i u smanjivanju apetita što je dobro ako želite izgubiti na težini. Chia sjemenke su i odličan izvor proteina. Oni su potrebni za izgradnju i oporavak našega tijela. Smanjuju i apetit. Sjemenke sadrže bitne tvari za zdravlje kosti i zubiju, to jest tvari poput kalcija, magnezija i fosfora. Mogu biti odličan nadomjestak za osobe koje imaju intoleranciju na laktozu i ne konzumiraju mlijeko. Zbog njihove sposobnosti da apsorbiraju vodu mogu se koristiti kao zamjena za jaja u mnogim pekarskim proizvodima. Dovoljno ih je samo pomiješati s vodom u omjeru 1:3 i vaša zamjena za jaja je spremna. Okus im je prilično neutralan, ali bi se mogao usporediti s okusom oraha. Puding od chia sjemenki mogao bi biti izvanredan doručak za vas. Postoji i čitav niz drugih jela koja se mogu napraviti od ovih zanimljivih i vrlo zdravih sjemenki.