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Health Benefits of Chia Seeds

Health Benefits of Chia Seeds

Chia seeds also known as Sabja (in Hindi). Most of us are aware of the fact that Chia seeds are a body coolant but they have other hidden benefits as well.

Listed below are the benefits and ways to consume them and some of side effects too.

Benefits

  • Chia seeds are rich in omega 3 essential fats, helps in reducing high blood pressure and promotes efficient nerve transmission.
  • It stabilizes blood sugar levels.
  • It has anti-inflammatory properties which is effective in reducing the pain and inflammation of Arthritis.
  • Being low in calorie, it also boosts metabolism and promotes lean muscle mass as it comprises of proteins, Hence it can be used for weight management programme.
  • Due to its antioxidants properties it has got longer shelf life.
  • It has minerals and vitamins which improves the hair and skin condition.
  • Once soaked in water, chia seeds makes us feel full faster thus controls the binge eating, reduces the cravings for fatty foods and cleanses the digestive system.
  • Chia seeds absorb a lot of water and so after consumption it helps in keeping well hydrated for longer.
  • Interestingly it does not have a strong taste unlike other seeds, hence they can be easily used in various recipes without changing the original taste.

These seeds are so versatile that you can use them in different recipes. You can sprinkle them on salads as seasonings, spread them on your bread mixed with vegetables, add to your ice creams, smoothies, milk shakes, Shorba, puddings, juices, yogurt, oat meals, muffins, pastas, noodles, pizza, and cakes, etc.

Eating two spoonful Chia seeds every day in any form can help you stay healthy and fit.  Before we include Chia seed in our diet we need to be careful. Studies have shown that  few people have encountered various side effects of Chia seeds, such as, gastrointestinal problems, allergies, blood pressure disorders.

Pregnant and lactating mother, people under medication, and unwell patients should strictly consult their doctor before making it a part of the daily diet. But if Chia seeds suit your system then you can add them to your recipes (as mentioned above). Surely it provides you a great health and vitality improving your immune system.

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CARBOHYDRATES’- Seven Engines of POWER SUPPLY

carbohydrates

Carbohydrates is the first source of energy to the body. It is one of the most important major nutrients, which also means we need it in major quantity. Thus, recommended to have about 60% in our daily food intake. It has one of the best advantages to our overall health.

  1. Provides Energy: Our body requires energy to do even simple activity like moving from one place to another and carbohydrates helps us in that. So whichever the activity is walking, running, playing a sport, working in office or writing a blog –all require energy.
  2. Elevates mood: Carbohydrates help you release Serotonin in our body which in turn will elevate your mood and give you the feel good factor. Remember the feeling when you have a spoonful of Dal rice or Hot phulka with vegetable when you are super hungry, exactly the same feeling. You feel relaxed and calm.
  3. Muscle Recovery: Talking about muscle doesn’t mean only sports person require them. We all have muscles in our body that go through wear and tear with our daily activities too. Thus, we all need this wonder nutrient to recover our muscles, as they need to restore their deposits in form of Glycogen( stored form of glucose)
  4. Helps prevent disease: The fibre that comes with this carbohydrates help us prevent many diseases like Diabetes, Hypertension, Heart problems , Constipation and many more.
  5. Weight loss: This point may grab your attention, as it really helps in losing your weight indirectly. When we have the much needed carbohydrates, the body will not take up protein as a source of energy to work, thus avoiding muscle loss and in turn keeping the body’ metabolism high.

Carbohydrate intake-> Protein Sparing-> Muscle intact-> Metabolism high-> Burn more fat -> Weight loss.

One more reason being, the slow release carbohydrates helps in slow release of insulin in body, which in turn can avoid weight gain.

  1. Good Memory: Glucose is the key brain fuel, which comes from carbohydrates and various studies have also shown that people who have a regular intake of carbohydrates have a better memory than the ones who avoid it.
  2. Fuel for fitness: Sports person, runners, people doing regular exercises, they all need carbohydrates as the first source of fuel before, during and after the activity. As the body will use it the most and they can’t afford to lose muscle as a source of energy. If the body loses a lot of muscle, the joint strengthening is compromised leading to injury.

There are various such benefits of carbohydrates which we miss by avoiding them in our daily intake. Carbohydrates have a bad name in weight loss industry, as they say excess of it will make you put on fat, well anything of that sort happens.

So my suggestion is do not avoid carbs. It has such an important role to play in our healthy and fitter lifestyle.

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Phytochemicals- Why is it important to go Colourful?

colors

Life without colours is so boring. Black and white movies evolved into colour films just to make them more appealing. Similarly, a cupboard full of same coloured clothes does not appear that interesting.  We are constantly looking for variety and more colours. The same when applied to eating, not only breaks the monotony but also benefits your body in several ways.

I remember, as a kid, my mother always emphasized on including a variety of fruits and veggies into my meals. She’d come up with all her innovative ways to make sure my meals are as colourful. Gradually, I got to know the reason why she used those tricks. She just wanted to ensure I get the maximum benefits from these colours.

Nature has provided us with numerous colourful fruits, vegetables, grains and herbs. Ever wondered where do they derive their colours from? Well, they contain compounds called Phytochemicals (also known as phytonutrients) which are responsible for the beautiful colours that these fruits and veggies flaunt. The more colourful a fruit or vegetable is, the higher its phytochemical content, especially if they are coloured all the way through (like berries) not just on the skin (like apples).

Phytochemicals basically form plant’s immune system as they protect the plants from UV rays, diseases and fungus. These wonderful compounds are so generous that they extend their benefits to humans as well. I would say a great deal of benefits.

They are known for their antioxidant activity, anti-inflammatory activity and the ability to enhance our body’s natural detoxification system.

Let me take you through some of the best Phytochemicals and their benefits-

  • Carotenoids– Any fruit or veggie you see around which is red/orange/yellow or green in colour, contains carotenoids. They are potent antioxidants and immune boosters. Research has shown that they reduce the risk of heart disease and certain types of cancer.
  • Flavonoids– This one’s famous! Out of all the phytochemicals in fruits and vegetables, it’s the flavonoids that we eat in the largest quantity. Guess which colours it contributes to… It’s red, blue and purple pigments. Studies have shown that their antioxidant activity is lot more powerful than vitamins C and E.

One of the flavonoids called “Isoflavones” present in soy, are known to reduce the cholesterol levels and thereby reduce the risk of heart diseases.

In women, isoflavones help reduce the menopausal symptoms and are beneficial for women’s overall health.

  • Sulphur Compounds– These are found in naturally occurring whitish foods like garlic, onion, cauliflower, cabbage, mushrooms, grains etc.

These compounds also have been shown to have cancer fighting properties and are beneficial to cardiovascular health.

 

The incredible benefits of phytochemicals is one reason the U.S. Department of Agriculture/Health and Human Services focuses on having at least five servings of fruits and vegetables and several servings of grains every day.

So the next time you are out for shopping, make sure you load up your grocery cart with an array of fruits and vegetables to give yourself a phytochemical boost.

Since different coloured fruits and vegetables have different kinds of phytochemicals, it’s important that you choose a variety of colours in your diet so that you make the most of each phytochemical.

Get those colours and you get better health!

 

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Nutritional benefits of Indian Gooseberry-‘Amla’

amla

Do you know what is ‘Phyllanthus emblica’? Actually, we all know it by its Indian name ‘Amla’ also called the Indian gooseberry as most of us have eaten it in its various forms of chutney, pickles, jams and the likes. It is most eaten during the winters. Amla is tangy in taste, which is not very appealing; however it has endless benefits, and hence is often referred to as the “Wonder Fruit”.

Amla also known as Amlakka or Amlakkai in Hindi, which means the “sustainers” or the fruit where the “goddess of prosperity presides”

Nutritional value per 100 g (3.5 oz)
Energy 184 kJ (44 kcal)
Carbohydrates 10.18 g
Dietary fiber 4.3 g
Fat 0.58 g
Protein 0.88 g
Vitamins
Vitamin A equiv. (2%)15 μg
Thiamine (B1) (3%)0.04 mg
Riboflavin (B2) (3%)0.03 mg
Niacin (B3) (2%)0.3 mg
Pantothenic acid (B5) (6%)0.286 mg
Vitamin B6 (6%)0.08 mg
Folate (B9) (2%)6 μg
Vitamin C (33%)27.7 mg
Vitamin E (2%)0.37 mg
Trace metals
Calcium (3%)25 mg
Iron (2%)0.31 mg
Magnesium (3%)10 mg
Manganese (7%)0.144 mg
Phosphorus (4%)27 mg
Potassium (4%)198 mg
Sodium (0%)1 mg
Zinc (1%)0.12 mg
Other constituents
Water 87.87 g

Some benefits of Amla are listed below:

  • It is a rich source of Vitamin C
  • Heals mouth ulcers
  • Cures sore throat and cold
  • Reduces constipation when eaten in its whole form
  • Reduces Arthritis pain
  • Reduces Sleeping disorders
  • Improves eyesight
  • Removes toxins and free radicals.
  • Regulates pH in the stomach.
  • Improves metabolism
  • Boosts Immunity
  • Improves haemoglobin production and purifies the blood
  • Reduces blood cholesterol levels
  • Lowers risk of gall stones
  • Improves insulin sensitivity
  • Reduces ill effects of smoking
  • Delays premature ageing
  • Reduces wrinkles
  • Reverses greying hair
  • Reduces skin pigmentation
  • Treats hair loss, dandruff and lice

Here are some ways to incorporate Amla in our daily diet

Sprinkle some salt on Amla before you bite into them and believe me it will really cut down the sourness of the Amla and make it easy to eat.

Amla Powder is available in many grocery shops make it really easy to add Amla in our daily diets. You can have Amla Powder in small amount (1 tsp) before each meal to improve digestion.

Amla juice is the most easy and quick way to add Amla in your daily diet.

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