Posts Under Tag: Vegan

10 amazing health benefits of Sacha inchi

. Cholesterol – Sacha inchi lowers LDL and raises HDL cholesterol. Cholesterol levels may not be the biggest marker for cardiovascular problems we once thought them to be, but they are still a concern and can reflect dietary problems and genetic dispositions toward some diseases.

2. Well Being – These seeds contain a good amount of tryptophan, a precursor for serotonin. Serotonin is a feel-good hormone and neurotransmitter that helps us deal with stress and feel calm and happy. The omega 3 also reduces inflammation in the brain, which can cause mood shifts, headaches, and more.

3. Weight Loss – Higher serotonin levels, thanks to the tryptophan, also regulate appetite so we don’t get cravings, overeat, or snack more than we need to.

4. Brain Health – The majority of our brain is composed of fat. We need good, healthy fats to resupply those cells and to continually fight inflammation. Inflammation in the brain can cause depression, fatigue, memory issues, and exaggerated responses to pain.

5. Heart Health – Sacha inchi improves circulation while lowering blood pressure, cholesterol, and inflammation throughout the body. All of this makes for a healthier, happier, less stressed cardiovascular system, from arteries to heart and beyond.

6. Diabetes – Omega 3 helps control glucose levels. Many doctors and researchers argue that omega 3 may actually reduce insulin resistance in those with type 2 diabetes. Omega 3 also lowers triglyceride levels, which are often high in diabetics.

7. Bone Health – Omega 3s help the body absorb calcium. Foods rich in omega 3 improve bone density, staving off some of the deterioration that occurs as we age.

8. Vision – The vitamin E, vitamin A, and omegas in sacha inchi can improve vision and maintain eye health. Like the brain, the eyes rely on a good amount of fat, and are prone to inflammatory damage, especially as we get older.

9. Joint Health – The anti-inflammatory nature of sacha inchi may make it a good supplement to ease joint pain and rheumatoid arthritis. Consider combining sacha inchi oil with ginger for even more benefits.

10. Skin and Hair – Omega 3 fatty acids are vital to healthy hair and skin. They help us regulate oil production, keep skin elastic, lock in hydration, protect against sun damage, and help repair damage when it occurs.

Top 5 Chia seeds benefits

Being rich in so many key nutrients, research has uncovered that regularly eating chia seed can improve your health in numerous ways. Some of the top chia seed benefits are:

1. Skin & Aging

This past July, researchers from Mexico uncovered that chia seeds had a total natural phenolic (antioxidants) concentration nearly two times higher than previously reported, and the antioxidant activity was shown to stop up to 70% of free radical activity.

Essentially proving that chia seeds are one of nature’s riches antioxidants. Antioxidants speed up the skin’s repair systems, and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation free radical damage.

2. Digestive Health

Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association

Fiber is essential for your body’s ability to balance insulin levels.  According to the National Institute of Health, seeds like flax and chia can be a natural blood sugar balancer due to it’s high fiber content and healthy fats.

Being high in dietary fiber, chia helps promote bowel regularity and healthy stool. The rich fiber content in chia seeds also helps people feel more full quicker because it absorbs a considerable amount of water and immediately expands in the stomach when eaten. This may explain why clinical studies have proven that chia curbs hunger and suppresses appetite, which can also lead to weight loss.

Also when consumed, chia seeds create a gelatin-like substance in the stomach.  This gel-forming action is due to the soluble fiber in chia seeds and it can work as a prebiotic supporting the growth of probiotics in the gut.

3. Heart Health

Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.

In a nutshell, according to an article published in the journal Reviews on Recent Clinical Trials:

“The available human and non-human studies show possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant, and antiviral effects of Salvia hispanics.”

And Chia seeds are high in linoleic, a fatty acid which helps the body absorb fat-soluble vitamins A, D, E and K.  For such a tiny seed, chia is quite high in healthy fats boasting more Omega-3 fatty acids than salmon. Omega-3’s work to protect the heart by lowering blood pressure, bad cholesterol, and inflammation. Inflammation can put strain on blood vessels and cause heart disease. So by eating chia seeds you can boost and protect your heart!

4. Help Treat Diabetes

Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral in Argentina set out to determine how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance  which are two factors in the development of diabetes. Published in the British Journal of Nutrition, I find this article extremely fascinating because
these scientists conducted two studies at the same time and uncovered some profound data.

  • The first test evaluated how healthy Wistar rats responded to 3 weeks of a sucrose-rich diet (SRD) in which chia seeds made up theprimary dietary source of fats.
  • The second test took healthy rats and fed them a SRD for 3 months so that they developed dyslipidemia and insulin resistance. Then, they fed these newly diseased rats SRD + chia seeds for an additional 2 months.

The results were astounding:

  • During the first examination, eating chia seeds completely prevented the onset of dyslipidemia and insulin resistance. In fact, the blood levels in these rats didn’t change at all in spite of having 65% of their diet comprised of sugar for 3 weeks!
  • During the second examination, after the dyslipidemic and diabetic rats were fed chia seeds + SRD for two months, they completely recovered from their conditions. The researchers also discovered that the dietary addition of chia seeds also reduced visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity!

In a nutshell, chia seeds was proven to halt diabetes and reverse it!

5. Boost Your Energy & Metabolism

A recent study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the sugar.

In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.  Their runners time were matched and the half-chia group consumed far less sugar.

  • By adding a serving of chia seeds a day you can help boost your metabolism and burn belly fat as well! Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity!

Things you need to know about Quinoa

1. it’s delicious
No matter how ‘good for you’ a food is, I don’t include it in my diet unless it passes the taste test. Puffed quinoa won’t be starring on stonesoup anytime soon but the whole grains definitely make it. Slightly nutty and grainy, they’re something I could keep eating and eating.

2. it’s high in protein
A big positive for vegetarians as I’ve learned recently. It’s also pretty good on iron and fibre, which gets the nutritionists excited.

3. it’s gluten free
With my Dad being gluten intolerant, I’m always appreciative of new options to cook for him. He’s pretty keen on the rolled quinoa flakes for breakfast as well.

4. it needs washing before use
I read somewhere that the surface of quinoa contains a chemical called saponin that has a bitter soapy taste. Most commercial quinoa will already be washed and have the saponin removed but it’s a good idea to rinse it just before you use it in case there are residues.

5. it comes in different colours
Just like grapes, quinoa comes in different varieties. The most common is white, but there are also red and black. I’ve only ever come across the white variety.

6. it comes in different forms
Just like corn, it can be puffed or rolled into flakes or you can buy it whole.

7. it looks like a grain but is actually a seed

8. it has an interesting texture
The thing I love about quinoa is it’s texture. Something a little like barley with its chewiness, it also has a light fluffiness akin to well prepared couscous.

9. it’s better if you cook it
One of my first experiment with quinoa I just rinsed it in boiling water, tossed it in dressing and used it in a salad. It was edible but a little weird.

10. you can also eat the leaves
I’m yet to find a souce of fresh quinoa or it’s leaves but if you do apparently the leaves are edible. Something like chard or silverbeet.

11. it’s becoming more readily available
In Australia it’s even available in the ‘health food’ section of our supermarkets. Am sure any health food store worth its lentils would either already stock quinoa or be able to source it for you.