Flaxseeds benefits: The miracle seeds

Nutritional value of flax seeds

nutritional value are as per 1 tablespoon(ground)

Calories37
Protein1.5 grams
Total fat2.8 grams
Carbs2 grams (of which fiber 1.9 grams)
Omega-3 fatty acid1597 mg

they are rich in:

Vitamin B1/thiamine (good for brain, digestion, energy, anti-aging)

Some vitamin B6 (good for heart, kidney, metabolism, immunity, hormone balance)

Some vitamin B9/Folate (good for heart, skin, muscles, reduce stress and anxiety)

High in manganese (good for bones, metabolism, thyroid, digestion, periods)

High in magnesium (good for sleep, immunity, bones, energy, reduce stress, constipation)

also rich in phosphorus, zinc, copper, selenium, iron, calcium, potassium

Main ingredient

The main ingredient of flax seeds is Omega-3 fatty acid. Flax seeds are the richest plant-based source of omega 3 fatty acid also called alpha-linolenic acid. In today’s scenario, there is a major imbalance of omega-3 and omega-6 in our diets. Our diet is rich in omega-6 and omega-3 is present a little or it is absent.

How flax seeds help in weight loss

Flaxseed is popular for its weight loss properties. It helps in weight loss because they are loaded with antioxidants specifically the type called lignans that are unique fiber related polyphenols. They also reduce oxidative stress. There are very few calories in flax seeds. Also, they are low in starch and sugar. They are high in soluble fibers so they keep you satisfied longer and make you eat less. They also promote digestive health. Flax seeds improve our metabolism (metabolism of carbs, proteins and fats), reduce inflammation because of alpha-linolenic acid/omega 3 present in there. They give us good quality protein. They are rich in amino acids arginine, aspartic acid, and glutamic acid. They are also gluten-free.

Health benefits of flax seeds

1.Reduce inflammation (bones arthritis, arteries)

2. Good for the brain (reduce stress, anxiety, depression, sharpen memory)

3. Promote good sleep

4. Healthy for bones

5. Improve eyesight

6. Good for a healthy heart

7. Hormonal balance- Flax seeds are no.1 source of lignans. Lignans are considered as natural “phytoestrogens,” or plant nutrients that work somewhat similarly to hormone estrogen (also called good estrogen). Lignans are also known for their antiviral and antibacterial properties. Thus may help reduce the severity of colds and flu. Flax have both estrogenic and antiestrogenic properties. Thus helps women in balancing hormones. Lignans found in the flaxseed have been shown to have many benefits for menopausal women. Flax seeds help maintain cycle regularity, such as encouraging a normal length luteal phase.

Other health benefits- weight loss, improves digestion, good for hair skin and nail, lower cholesterol, good for bones, help control blood sugar, reduce sugar cravings, balance hormones, may help fight cancer, good for brain.

How to use flax seeds

flax seeds are of warm nature. Flax seeds can be light yellow or dark brown in colour. Both are good for health. But we do not eat them in raw form. There is a simple procedure you follow. We have to roast them first at low heat. Switch off the heat when they start to crackle. After heating, rest them for a few minutes. Now grind them to powder form. Keep in mind that do not grind flax seeds in large quantities. Make sure you grind them in small quantities because their shelf life is short. Flax seeds are very versatile. We can add the flax seeds powder in smoothies, shakes, bread, nut butter, pancakes, protein bars, etc.

How much and the best time to consume

You should start by taking 1 teaspoon(approx 5 grams) and gradually increase the quantity to 1 tablespoon(approx 15 grams). Maximum you can go up to 2 tablespoons, as this quantity is considered safe. Reduce consumption to half in summers. The person who has hormone imbalance problems and those who want to lose weight should consume flax seeds in breakfast. People with sleep and anxiety problem should take flax seeds before bedtime.

Who should avoid flax seeds

Pregnant women

Taking any medication, especially blood thinning

Blood sugar medication

Who is taking on birth control pills

Very young girls

On any special supplements

People who have allergies

Side effects

Important information is that, if you are consuming flax seeds, then you should drink enough water to get full benefits. Large doses or with very less fluid can obstruct the intestine and esophagus.

Other side effects are abdominal discomfort, loose tools, decreased appetite, hormonal changes in a wrong way if consumed in a large amount.

If you want to buy flax seeds, you can BUY HERE

Green coffee for weight loss: dosage, benefits and side effects

Green coffee beans or green coffee extract is very popular nowadays in terms of weight management and weight loss. Everybody wants to get fit and lose that extra weight which they put on. So, its popularity is increasing day by day.

What is green coffee

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Usually, we drink coffee with dark brown beans in colour but green coffee is slightly green. Green coffee is nothing but raw and unroasted coffee beans. It is a cherry-like small plant, seeds of which are called green coffee beans. They are called beans because their shape is just like beans. Basically, they are seeds.

Does green coffee really helps in weight loss

Green coffee beans are high in chlorogenic acid. It is the only important thing found in green coffee due to which green coffee is linked with weight loss. It is a phytochemical and a powerful antioxidant. The chlorogenic acid level is high in green coffee beans than in roasted coffee beans. There are three types of chlorogenic acids and two types of phytochemicals. Caffein is a phytochemical.

Green coffee beans are roasted at a high temperature resulting in dark brown colour. After roasting the green coffee, its aroma, flavour and nutritional value are changed. Coffee is of two types, they are arabica and robusta. Arabica is said to be a good quality coffee. Whenever you are buying green coffee beans then buy organic only.

Best time to consume green coffee

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Normally it is recommended after the meal. But dietitians do not recommend green coffee beans immediately after our meal. Because caffeine present in coffee can cause trouble with our body in absorbing vitamins and minerals. If we take green coffee beans just after our meal, then there can be iron, zinc, magnesium, calcium deficiency in our body. Drinking coffee after a meal can cut down the rate of iron absorption up to 80 per cent and also reduce the uptake of minerals. Also, avoid green coffee in the early morning and after sunset because it contains caffeine which can interfere with your sleep and cause insomnia. The result is, do not consume it empty stomach and do not consume it after a meal.

So, the best time to take green coffee is between your breakfast and lunch. There has to be a gap of one hour before and after a meal. Similarly, you can also take this one-hour after lunch. Second, you can also take green coffee as your pre-workout. Since it contains caffeine, it has the ability to increase your performance level and help you last it longer. It also increases your weight loss and fat loss process during the workout. Another thing, you don’t get benefits just by drinking green coffee, you also have to eat healthy food throughout the day. You have to increase your activity level and reduce your stress level.

Dosage

Recommended dosage for green coffee extract is 200-400 milligram for beginners and the recommended dosage of green coffee beans for beginners is 3 to 5 grams. It is better to take green coffee in beans form than its extract. Whenever you are drinking green coffee, you need to stay hydrated. Drink plenty of water because caffeine and chlorogenic acid present in it can lead to dehydration. So you have to be very careful in proper intake of water.

How to use it

If you have green coffee beans, then first grind them to powder form. Always take small quantities to grind. Just add a teaspoon(3 to 4 grams) of green coffee powder in a cup of hot water. Rest it for 2 to 3 minutes. Then strain and your coffee is ready to drink. The taste is not as bitter as that of roasted coffee.

Benefits of green coffee

  • It has antioxidants which speed up our metabolism and also detoxify our body.
  • It prevents the absorption of fat in our body.
  • It is a powerful appetite suppressant.
  • It increases our energy levels.
  • It improves our immunity and averts the fat accumulation in our body.
  • It enhances the blood circulation and detox liver.
  • It reduces the absorption of sugar in our body and maintains glucose level.
  • It enhances our brain function and improves focus.

Side effects of green coffee

Since it is high in antioxidants, it doesn’t suit to everybody at the beginning. So, we suggest you to start taking this in small quantities. After the consumption of green coffee, if your heartbeat increases, you have headache and anxiety, indigestion and nausea, ringing ears, bloating, acidity and heartburn occurs, then it means you have taken a large quantity of green coffee. You should either reduce the quantity or add some decaf in it.

People taking following medication should avoid green coffee:

  • People on medication of high blood pressure, diabetes, blood thinning.
  • People with anxiety disorder
  • Lactating and pregnant women.
  • People with stomach disorder or suffering from constipation.
  • It is not for teenagers and not for kids.

Get it here

If you want to buy green coffee beans, you can BUY HERE

For green coffee extract, you can BUY HERE

This is all about green coffee beans. But remember always consult your physician or nutritionist before taking green coffee or any other supplements.

7 Signs Your Body Is Deficient In Vital Nutrients

The human body is a magnificent machine. When things go wrong, it does not shut off without warning. Instead, it sends us signals To let us know that something needs to be fixed. all we need is to be smart enough to understand those signals

Vitamins and minerals are very important as they perform hundreds of roles in the body, but the truth is that most people mindlessly pop a multivitamin tablet without knowing what they are deficient in.

But the amazing part is that whenever you are deficient in a particular vitamin or mineral, your body gives the whole bunch of sign and signals

Let us talk about some of the most common signals and, most importantly, the natural ways to fix these deficiencies.

1. Cracking Sound In Joints

If your knees pop when you bend them, or maybe the joints of your arms crack often, this is the clear sign of calcium deficiency in the body.

Calcium is required for healthy bone and teeth. Low calcium may become the reason for arthritis.

How to fix it?

First of all, don’t waste your money on calcium supplements. Instead, include dairy products like milk, curd, paneer, cheese along with peanut butter in your diet. The most effective way to fulfill calcium deficiency is to have a pinch of calcium carbonate curd on an empty stomach have it regularly for 2-3 months every day, and it will do what those synthetic calcium tablets can never do.

Calcium Carbonate – Buy It Online

2. Bleeding Gums

Bleeding gums while brushing or even while eating or your tongue often gets ulcers, cuts, etc. then you should understand that your body is screaming and telling you that it is deficient in vitamin C.

Bleeding gums while brushing is extremely common even though the majority of people ignore bodies these signals.

What’s happening in the cellular system is that even your arteries are bleeding, make sure you act on this immediately as it can aggravate and can lead to the most severe issues of the vascular system.

Best Source Of Vitamin C

With vitamin C equals to that in 20 oranges, the best way to fulfill the vitamin C deficiency is to include Amla in your diet. Amla can be consumed throughout the year in the form of juice, powder, pickle, candy, boiled, etc. other good sources of vitamin C include lemon, guava, oranges, capsicum, etc.

Vitamin C – Buy It Online

3. Weak Brittle Nails And Peeling Cuticles

If you have weak, brittle nails or you have peeling cuticles. Maybe your hair is dry, or you’re facing premature hair fall. These are some very clear indications that your body is deficient in biotin. One common reason could be when you regularly start eating raw eggs. Biotin is made by the body using certain friendly bacteria. Whenever there is an imbalance in the digestive system, our body is unable to make biotin due to which the symptoms come up.

How To Fix It?

The most effective way to produce biotin production in the body is to increase gut-friendly bacteria, and there isn’t a better probiotic food than curd. Have it empty stomach with one teaspoon of jaggery powder to mixed in it to get the maximum benefit.

Biotin supplement – buy it online

5. White Specs On Nails

Check your nails. If you have small white specs on your nails. This means your body is deficient in zinc. Its deficiency is very common among people who eat cakes and pastries and other sweets made of refined grains. Zinc is a trace mineral, but it is very important for both men and women.

In males, zinc is required for the male body to produce testosterone. Deficiency of zinc can cause low testosterone, which may lead to slow beard growth, low muscle mass, fatigue, sexual immaturity.

In Women’s, especially during pregnancy, zinc deficiency may negatively affect the fetus and the mother.

How To Fix It?

To fulfill zinc, reduce your intake of pastries increases nuts, seeds, lentils, legumes in your diet.

Zinc Supplements – Buy it online

6. Pale Face, White Nails, Dull Lips

If your face is pale or the redness of your nails turning white, or your lips are losing their color. These are the symptoms of Iron and Hemoglobin deficiency.

Iron and hemoglobin are interlinked as iron are essential for the production of blood.

How To Fix It?

The best way to fulfill iron deficiency without doing anything extra is by using iron utensils for cooking. Beetroot, Carrot, Apple, pomegranate, corn, they are very helpful in improving the hemoglobin level.

Iron supplement – Buy it online

7. Vertical Ridges On Nails, Loss Of Eyebrows, Puffy eyes

If you have vertical ridges on nails, loss of eyebrows, puffy eyes. Do you know where the roots of these problems lie?. Its the thyroid.

The thyroid hormone regulates the body’s metabolism and the way your body utilizes carbs, fats, protein.

Any problem with the thyroid gland can create further deficiencies in the body. As the hormonal events are much more in women’s, They are more prone to these symptoms.

Everything You Need To Know About Electrolytes

Our body contains a large number of elements all of which are essential for some function or the other. Major elements like Sodium(Na), Potassium(K), and Magnesium are essential as electrolytes to maintain electrolyte balance. Many of these elements are present in adequate amount in normal diet so that we do not encounter their deficiencies in the population.

Electrolytes play an important role in proper hydration. These essential minerals maintain pH levels in the blood, transmit electrical to our nerves and muscles and balance fluids in our body.

Almost every runner needs electrolyte but most of them do not know what are these and how to use them. During exercise, sodium, potassium and chloride are lost in large quantities through sweat. As quantity of these electrolytes decrease in our body, our muscle function can decrease and our body can have difficulty absorbing minerals and fluids. During exercise, we must make sure that our body don’t lose more than 1 per cent of our body weight during exercise. If we are losing more than 1 per cent, let’s say 2 per cent, then we are very much dehydrated and it is important to recover them with fluids and electrolytes within a couple of hours.

Given below are the brief description of important electrolytes in our body :

Potassium(K)

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Potassium and sodium are important constituents of fluids present outside and within the cell. Proper concentration of these electrolytes inside and outside the cell is important to maintain osmotic balance and keep cell in proper shape.

In plant foods, potassium is present in higher concentration than sodium by a factor of 10 to 50 fold. Plant foods are indeed the rich source of potassium. The exact requirement of potassium is not known but potassium preset in foods is probably adequate to meet the daily requirement.

Sources of potassium are:


Bananas
Melon
Avocado
Tomatoes
Potatoes

Sodium(Na)

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Sodium is lost in urine and particularly in sweat as sodium chloride. It helps with fluid retention and cell function. Sodium present in foods is not adequate to meet the requirements. Hence sodium chloride i.e., salt has to be included in the diet. Besides imparting taste of food, salt provides necessary amount of sodium required by the body. The exact amount of sodium required in a tropical country is not certain. The daily intake of salt may be as high as 20 gram, the average being around 15 gram per adult . In view of the association of hypertension with high salt intake, a lower intake of 8 to 10 gram per day may be advisable. Under conditions of excessive sweating as in summer and for those who work in hot environment, a still higher intake may be necessary.

Sources of sodium are :


White salt
Celery
Canned vegetables
Whole grain bread
Cottage cheese

Magnesium(Mg)

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Magnesium is present in small concentration in all cells and is required for cellular metabolism. It is also present in bone along with calcium.
magnesium share many of the properties of calcium so far as absorption and metabolism and tissue distribution are concerned. It helps in muscle function. magnesium is also implicated to have a role in cardiovascular disease.

Dietary intake of magnesium to maintain balance is around 350 mg per day. cereals, pulses and nuts contain 40 to 200 mg per 100 gram. Magnesium content of food is generally much higher than Calcium. Green leafy vegetables are also good source of magnesium. Diets based on cereals, pulses, and vegetables can provide adequate amount of magnesium to meet the requirements.

Sources of magnesium are :


Nuts
Grains
Dark and green leafy vegetables