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March 26, 2021 By Poornima Seth Leave a Comment

Superfood Battle: Spirulina vs Moringa

Spirulina vs Moringa

Though moringa and spirulina are complete plant proteins as they contain all nine essential amino acids. Moringa has been showing up strong with other Super greens, like matcha, spinach, and kale. This time I would like to compare it with everyone’s favorite blue-green algae, spirulina. But before we get into the Spirulina vs Moringa debate, let’s understand what these two are.

Spirulina is blue-green algae that grows on both fresh and saltwater. These tiny algae are packed with nutrients. In modern times, spirulina can provide many benefits. It is a rich source of protein and also a good source of beta-carotene, various minerals, and gamma-linolenic acid, an essential fatty acid. Spirulina is available in the form of capsules, tablets, and powder and can be incorporated in certain foods and beverages such as energy bars, popcorn, and smoothies.

Moringa Oleifera (drumstick tree) has been praised for its many health benefits for thousands of years. It is very rich in antioxidants and bioactive plant compounds which are good for health. So far, scientists have only investigated a few of the many reputed health benefits. It is known by many different names, such as drumstick tree, horseradish tree or ben oil tree.

Spirulina is a mighty protein beast, as it is high in protein as it actually holds the number one position on two points: highest protein content per calorie, and highest protein content per ounce. As 100 g of spirulina contains 58 g of protein. But you know we are not here just tell you how great spirulina is. For this battle, moringa will be depending on a few standbys: its high iron content, as well as its respectable amounts of vitamin A, calcium, and fiber.

So, without wasting time let the Battle of the Greens begin!

Spirulina Vs Moringa

For this Spirulina vs Moringa debate, we will be comparing 10g (about 1 tablespoon) powder of each.

	Spirulina	Moringa
Protein	5.75g	2.7g
Calcium	174mg	12mg
Iron	15.8mg	2.85mg
Fiber	3.3g	0.36g
Vitamin A	910iu	57iu
Potassium	140mg	136.3mg
Carbohydrate	5.1g	2.39g
Sodium	2mg	105mg
Calories	35	29
Vitamin C	0.99mg	1.01mg

Antioxidants Properties

Both Spirulina and Moringa are excellent sources of antioxidants. Each of them contains several different antioxidants, but spirulina falls just a little short when compared to moringa.

Moringa contains almost 40 known antioxidant compounds, whereas spirulina contains almost half of that. As moringa contains a great number of antioxidants in terms of the overall content, this round also goes to moringa.

Side-Effects

Moringa is considered to have no side effect, but the roots can be very poisonous. This is why one must keep in mind that only moringa fruit, leaves or seeds are meant for human consumption. Spirulina on the other hand has some potential side effects, although they are seemingly rare. The various side effects include stomach ache, constipation, dizziness – pretty much the usual suspects. According to the National Institute of Health, “People with autoimmune diseases – such as lupus, rheumatoid arthritis (RA), multiple sclerosis (MS), and pemphigus vulgaris – might have to avoid spirulina because these blue-green algae may have immune-boosting properties, which in turn might worsen the symptoms of auto-immune diseases”. The NIH also points out that spirulina contains amino acid phenylalanine, which may worsen phenylketonuria, so people with this metabolic disorder should also avoid spirulina.

We’ll call this round a wash given both super greens carry some risks, however minimal they may actually be.

Final Verdict: Who Wins?

Moringa knocks out spirulina 7-3 with several definitive points and wins. As it turns out, spirulina is kind of a one-trick pony as it just has high protein content, it really wasn’t very competitive in any of the other categories. Both moringa oleifera & spirulina, in the case of antioxidants, each contain several different antioxidants, but spirulina falls just a little short when compared to moringa. In case of side effects, both super greens carry some risks, but here as well, moringa hits the goal in case of autoimmune diseases. So if we take an overall review, I feel moringa wins!

We hope this article on Spirulina vs Moringa helps you make healthier choices! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 23, 2021 By Palak Mittal Leave a Comment

5 Foods That Will Help You Avoid Acidity

Day in and day out, most of us experience acidity due to an erratic lifestyle, wrong postures, no time to have meals, eating junk or spicy food outside. Acidity is also known as heartburn. Do you know why? Because it actually feels like your chest is on fire! Acidity can be a serious mood killer in any circumstance and it can happen to anybody irrespective of age. So exactly can you avoid acidity? Before we answer that, let’s look at some common triggers:

Staying on empty stomach for too long
Having too many cups of tea or coffee a day
Spicy roadside food
Deep fried oily food
Junk food consumption containing refined flour
Frequent restaurant visits

What Can You Do To Avoid Acidity?

To avoid acidity, you need to first avoid the above triggers. You can also try these 5 foods below which help in relieving acidity.

Bananas: This fruit is easily available throughout the year. Its high fiber content strengthens the digestive system. Pectin, found in bananas, moves the residues through the digestive tract which actually helps one avoid acidity.
Ginger: is a natural treatment for acidity due to its anti-inflammatory properties. Ginger juice can be extracted and 2-3 drops or 1tsp of ginger juice can be consumed as ginger shot post meals to relieve acidity. Another way to consume ginger is by making ginger tea.
Yogurt: also has a soothing effect on our digestive system as it helps coating the lining of the digestive tract. Also it contains probiotics which are healthy gut bacteria that aid digestion. Consuming curd/yogurt is a proven remedy for acid reflux.
Aloe Vera: not only soothes the skin but our gut as well. Due to its anti-inflammatory properties, it helps you avoid acidity. Drink 5-10ml of aloe vera juice everyday on an empty stomach for good results.
Saunf (fennel seeds): are loaded with anti-inflammatory properties and they also aid good digestion, reducing the symptoms of acidity easily. Consume about 1tsp of saunf post meals. It will not only improve digestion, but also help you fight against acidity. It works great as a good mouth freshener too.

So keep these easily available foods ready with you to avoid acidity. Do remember to avoid the triggers as well, as prevention is always better than cure. We hope this article helps you. If you’re suffering from acidity, try them out and let us know your experience in the comments below.

For more home remedies on acidity, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 16, 2021 By Falguni Bhojak Leave a Comment

Top Foods To Lower Cholesterol Levels

High cholesterol is one of the common causes that leads to heart diseases. Luckily, there are a few good natural food sources to help you lower cholesterol levels. When you start working on your eating habits along with other lifestyle modifications like no smoking, reducing alcohol, being physically active and exercising daily, you will not only see the improvement in your cholesterol levels but also your overall health.

Which Foods Can Lower Cholesterol Levels?

Eating more fruits, vegetables and wholegrains, including healthy fats and protein in our meals, may help lower cholesterol levels in your blood. Some of these foods include:

Whole Grains: Including high-fiber, whole grain food in your diet can help lower cholesterol levels. Oats and barley contain a soluble fiber called beta-glucan which helps in lowering LDL levels. Starting your day with a bowl of oatmeal is the best choice. Quinoa is a great choice too with its antioxidant, Vitamin B and fiber content which helps in reducing cholesterol levels.
Nuts: Fiber, protein and antioxidant rich nuts which are also high in monounsaturated fat like almond, pecan, walnuts and pistachios help in lowering cholesterol levels. Just make sure you limit the intake to a handful of nuts a day to limit the calorie intake.
Fruits: are high in fiber, potassium and pectin – a type of soluble fiber which helps in lowering LDL. Some fruits good for lowering cholesterol level are apples, avocados, grapes, strawberries, oranges and other citrus fruits rich in Vitamin C.
Fatty Fish: Salmon, tuna and mackerel are rich in omega-3 fatty acid – which helps in lowering triglyceride levels. They help in reducing inflammation and increase the level of good cholesterol. So, eating fish 2-3 times a week is good for heart health.
Vegetables: Being high in vitamins, minerals, fiber and low in calories, vegetables help in lowering cholesterol levels. Vegetables like carrot, okra and eggplant are good sources of soluble fiber, which can help you lower cholesterol levels.
Beans: are high in soluble fiber and they take time to digest, keeping you full for longer. You can include any beans from kidney beans to chickpeas to black eyed peas and any other.
Healthy Fats: Replace saturated fats with monounsaturated fats like olive oil, canola oil and polyunsaturated fats like flax seeds, soy, sunflower seed oil. These are said to help you lower your LDL level and boost your HDL level.

So, include at least 3-5 portions of fruits and vegetables each day along with a handful of nuts.

Prepare your food by grilling, poaching, roasting, boiling, baking instead of deep frying to reduce fat intake.

“The Foods We Choose, Make A Difference.” – Michael Greger

We hope this article helps you make better food choices to lower cholesterol levels! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 9, 2021 By Soni Thakur 3 Comments

Top 10 Foods Which Will Help You Gain Muscles Naturally

If you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles?

Muscles are not only important for being in shape but it has other functions and benefits too. For instance:

Muscles increases metabolic rate
They make everyday chores easier
Muscles reduce the risk of many chronic diseases
Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally

These foods will make your fitness journey more adaptable and diverse in terms of choices:

Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with B Vitamins, which may be particularly important, if you are active.
Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.
Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like B Vitamins, Vitamin C and the Fiber along with enhancing it’s flavour.
Sattu: is the flour of roasted Bengal gram dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut Oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and B Vitamins) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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