Chia Seeds - The Miracle Sponge

Ever wonder how much health benefit the transparent grey coloured soft balls have?

Chia seeds deliver a massive amount of nutrients, Chia as the name suggests means strength. They are born from the plant Salvia Hispanica, a plant related to mint. A staple food in the history, is now recognized as today's superfood.

Not getting carried away by the size, let’s get its facts straight:

30 grams of Chia seeds contain 12 grams fiber, 8 grams of fat, where 5 grams are the omega 3 which makes most of its fat healthy calcium 191 of RDA. Magnese and Magnesium are both 30% of RDA. They also have vitamin B1, B2, B3, Zinc, and Phosphorus.

So thus 30 grams of small amount gives only 135 calories with one gram of digestible carbohydrate. They are one of the best sources in the food kingdom, of several important vitamins. Chia seeds are organic food and free of gluten.

Another noticeable fact is their high amount of antioxidants. As we are aware a decent amount of chia seeds can fight the production of free radicals which contribute to aging and diseases by damaging the molecules in the cells. Another good news is that 30 grams of Chia seeds has 13 grams of carbohydrates, out of with 12 grams are fiber and is not digested by the body. So, the actual carb content is only 1 gram making it a low carb food. Due to its fiber, Chia seeds have an ability to absorb 10 times their weight in water expanding in the stomach.  Due to this, there is fullness in the stomach, which can help one eat lesser calories.

Chia seeds have essential amino acids, so our body uses them fully. It’s a great source of protein for vegetarians. They get the star point for being beneficial in weight loss. It can be even called the vegetarian fish due to its omega 3 fatty acids contents.

Rat studies have shown that Chia seeds can increase HDL, lower triglycerides and reduce insulin resistance.  Chia seeds are an excellent source of calcium, making it bone friendly food. Chia seeds itself has a bland taste so can easily adapt the food they are put into use them in yogurt, milk, coconut water, porridge, puddings, vegetable, and rice dishes to increase the nutritional value.

Foods that heal: Bottle Gourd

This vegetable and its juice are extremely beneficial for health. It is low in calorie, high in water content, high in fibre, very low in fat and cholesterol. It has iron and vitamin C.
It is suitable for hypertensive patients because of its high potassium content. Per 100 gram of it contains 85 mg of potassium.

Bottle gourd, being alkaline in nature, helps in reducing the acidity of urine and has a cooling effect in summers. Its water content keeps the body hydrated. No doubt its a favourite vegetable in the summer season. Consuming its juice has lots of health benefits. If the liver is inflamed due to any condition, it helps the liver to come back to its normal condition. The juice is very healthy for the heart and high blood pressure, thus a cardio tonic. Nothing like an organic bottle gourd.

FEW FACTS ABOUT THE POTATOES

Yes they are high in starch, means they get digested quickly and can raise blood glucose levels, so why skip the potatoes and its nutrients for the same reason.

A good idea is to combine it with fiber so their digestion gets slowed down and there is no spike in blood glucose levels hence becomes diabetic friendly. So add all kind of vegetables to it in good amount . To make it an ideal balanced meal add a portion of protein like chicken, meat, fish or eggs.

Another myth is that potatoes are high in calories. No, not really. An average potato has around 150 calories, which is normal. In fact the calories are added the way it is cooked. As the most popular way is french fries and deep frying of potato chips.

Potatoes contain acrylamide. This is a toxic substance found in starchy foods only when they are cooked and processed in very high temperature. It is supposed to cause cancer in lab animals. But nothing has been proved in humans yet. Frying potatoes for long time can result in more acrylamide.

Potatoes are not a no no food for diabetics or obese people. What matters here is the amount consumed and its  cooking method.

So enjoy your share of potatoe in right amounts and correct cooking methods

THE MYTHS AND FACTS OF POTATOES

For years potatoes have been living a love hate relationship with health and diet.
This root vegetable has always in controversy for its so satisfying taste and its connection with obesity. Let us know about its factual detail.

Potatoes are high in starch. The myth that soaking or rinsing them removes their starch is not true.  A typical potato is 20 % starch and the remaining part is water with some minerals, protein, vitamins, some amino acids and organic acids which give potato its typical flavor.

Potatoes are high in potassium and vitamin C. The skin adds to the fiber. Not all potatoes are same, white potatoes are highest in starch. In fact they have a very smooth texture and are highly used for baking dishes. Yellow and red potatoes have little less starch comparatively.

Potatoes are carb rich, energy providing and have little fat. It is low in protein, high in vitamin C and rich in several B vitamins. Calorie in boiled potato is 80 to 90. Being high in potassium they help in lowering the blood pressure. They also benefit in muscle and nerve function.

Sweet potatoes have a lot of benefit. They are high in vitamin B6, C and E, keeps the heart healthy, high in fiber so regulates blood sugar, has antioxidant and is good for hair and skin, helps in weight loss and boosts immunity.

FRUITS FOR WEIGHT LOSS AND BEAUTY

Fruits are extremely beneficial for good health. Few body conditions allows one to eat them in less quantity, otherwise fruits never overload the body with extra digestion work, keeping the body less stressed.

Fruits are packed with nutrients, antioxidants, fibre and potassium and all these are very useful to the body compared to many foods overloaded with calories. Fruits are low in calories, help in weight-loss and at the same time filling. But at the same time it wont be correct to live only on fruits and miss out other important foods to give our body the right balance.

Let's discuss few fruits and their benefits.

BANANAS

There is a myth pertaining to this fruit that it is fattening. Infact bananas are full of vitamin B6, Potassium and Fibre thus help in reducing the risk of heart disease. If we consume one banana a day, we need not worry about weight gain.

POMEGRANATE

Its red juice is full of polyphenol antioxidant. It reduces the LDL in the blood thus is heart healthy. It removes toxins from the body and improves the blood flow.

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PAPAYA

This is one fruit which is full of health benefits. It has an enzyme called papain which helps in digestion. It has fibre, vitamin C and carotenes.

BLUEBERRIES & STRAWBERRIES

High in antioxidant, consuming blueberries keeps the fat cells from accumulating in the body thus aiding weight loss. 

Eating strawberries produces a hormone known as adiponectin and leptin which increase metabolic rate helping in fat burning property. They are also anti inflammatory healing internal injuries.

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GRAPEFRUITS

This highly fibreous fruit is helpful in fat burning. Consume it during breakfast for full benefits.

KIWI

This fruit with sweet and sour flavour is full of vitamin C and antioxidants. The black seeds within are insoluble fibres aiding to no constipation.

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APPLE

This fruit is low in calorie and high in fibre. It contains vitamin, minerals and iron, also helps in slimming down the body.

PEAR

It is one of the most fibre rich food. It lowers cholesterol, lowers blood pressure, is an energy booster, prevents aging, boosts immunity, balances hormones, improves bone health, regulates bowel movement and reduces constipation.

So if you want to look healthier, lose weight, feel fresh then incorporate fruits in our daily diet.

Protein Content of Chicken versus Egg

This has been a common question to body builders and health freaks as to eat what between the two. As both these options are popular for high protein content. Well the fact is that both are health friendly, also they are low in calorie and high in protein contents compared to other common foods eaten on a daily basis. Protein, is known as the building block for the body is used in cells, organs and skin. So for a healthy body the requirement of protein is ample. From 0.8 grams/ per kg body weightto 1.8 gram/ per kg body weight for body builders. For vegetarians the protein rich foods are soya, legumes, milk and milk products, different nuts. For non vegetarians the options other than the above options are all meats and eggs. Let us compare the two most common foods , which is eggs andchicken.

100 grams of egg contains 14 grams of protein, 10 grams of fats, 120 milligrams of sodium, 369 milligrams of cholesterol, where as 100grams of chicken contains 26 grams of protein, 4 grams of fats, 50 milligrams of sodium, 73 milligrams of cholesterol. Doubtless chicken is a healthier option compared to egg, but we cannot ignore the health benefits of an egg which contains vitamin B2, B6, B12, and vitamin D. Egg also contains minerals like zinc, iron and copper which are important for good body functions. 100 grams of chicken contains 153 where as 100grams of eggs contains 155 calories.

Both are almost equally healthy, still the key to good health is eat everything moderately.

Tofu versus Paneer

These two high protein vegetarian foods come with a lot of benefit.
Tofu is prepared from soya beans and paneer is made from curdled milk.
Paneer or cottage cheese is high in calcium. Around 100 grams of paneer contains 203 milligrams of calcium, so eating paneer is helpful in building strong bones and teeth. But paneer is high in calories too. 100 grams of paneer has 260 calories where as 100 grams tofu has only 60 calories. So if one wants to lose weight then tofu wins over paneer. Though paneer is made from milk but still it is low in carbohydrates so it is considered as diabetic friendly.

Tofu is made from soya beans

Paneer is a fresh cottage cheese

Iron content in tofu is much higher compared to paneer. 100 grams tofu has 5.4 milligrams of iron where as paneer contains 0.2 miligrams making tofu a winner food for anemic patients.

Paneer is a winner over tofu when it comes to protein content. 100grams of paneer has 18 milligrams of protein where as tofu has only 7. So for weight lifters and body builders paneer is recommended. Though for vegetarians both these foods are considered high protein. Not to forget that protein aids in muscle building as well it reduces muscle damage caused by daily wear and tear. 

But if you are looking for weight loss then tofu wins over paneer .100 grams of paneer has 20 grams of fat where as tofu has only 3 grams.

Though both these similar looking foods come with great health benefits, decide which one is preferred for you . If you are looking for body building then paneer is the food and if you are looking for weight loss then tofu is recommended. With paneer moderation is the key to good health but tofu can be eaten bigger servings.

Hot Chocolate, Not only Tasty but also Healthy

A delicious hot chocolate drink is always welcome in winter. It serves both the purposes, health and taste. A cup of hot milk is a good source of protein and calcium. A little sugar added to it is a mood elevator. A spoon of chocolate powder added to it is full of flavonoids which are the antioxidants of cocoa present in it. These antioxidants are anti-aging and immunity boosters. They have the capacity to fight free radicles, which harm the body. Hot chocolate has theobromine which helps the blood flow in the body giving the brain a good supply of blood. This further boosts the mental alertness and mental activity. This improved blood flow also lowers the blood pressure. Minerals like copper and iron present in chocolate powder further make the drink more healthy.