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August 2018

10-Ways-of-Including-Sunflower Seeds-in-Your-Diet

10 Ways of Including Sunflower Seeds in Your Diet

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Vibrant, Bright and Beautiful. That’s how a Sun Flower is described worldwide. While the plant is recognized for its cheery annual blossoms, it is also an important food source.The sunflower oil is healthy vegetable oil, and the Sunflower Seeds are healthy & nutritious, making for a tasty snack and a nutritious ingredient to many foods.

Sunflower seeds not only make a healthy snack, but they are also packed with vital vitamins, minerals and essential fatty acids, which are required by the body for optimal functioning. So, if you want to stay healthy, fit and have a glowing complexion, sprinkle some sunflower seeds on your cereals and salads.

Nutritional Facts:

Sunflower oil is high in oleic acid and linoleic acid. These fatty acids reduce the LDL cholesterol and total cholesterol decreasing the chances of coronary artery disease. Phytosterols have been found in high amounts in sunflower seeds which are efficient in reducing cholesterol, increasing immunity and reducing the risk of colon cancer.

Benefits:

  • Sun Flower Seeds are Anti-inflammatory
  • Contains vitamin E, preventing asthma, osteoarthritis and rheumatoid arthritis.
  • Promotes healthy clear skin and regular consumption slows down the ageing process
  • Promotes Bone Health – Rich in magnesium and calcium, which are both bone-healthy minerals.

Different ways of including Sunflower seeds in your food/Diet:

1. Roasted Seeds as a Snack:

Make sure you buy a graded quality of sunflower seeds and toss them on the pan without any added oil. Roast them for a bit, add some spices (cinnamon powder), salt and pepper an store them for a healthy to-go snack.

2. Add them in the eggs to give a crunchy flavor

A quick scrambled egg can fix any meal to be a hearty and whole meal. Why not toss in some chopped roasted sunflower seeds for an extra crunchy taste. One can add some spinach leaves in the eggs too to make them even better. It’s a loaded protein bowl and makes for a perfect after-gym meal.

3. Add the roasted nuts to cereal with milk

Muesli, Oats or Honey Loops…added nuts can make any cereal better. Along with your regular Almonds and walnuts, add some Sunflower seeds for a healthier nutty punch. Makes an extremely nutritious breakfast!

4. Make nutritional Sunflower Laddos

Laddos are everyone’s favourites and who says you can only have laddos in the festive seasons. As long as one can make a laddo nutritious, there’s no stopping from having a laddo every day.

Make the laddos nutritious and healthy by making them with natural sweeteners like dates. Add some chopped dates, sunflower seeds, coconut flakes and other nutty delights; Mix them & roll them all together to make bite sized balls.

5. Grind it to flour and add in making Rotis, Tortillas, Cakes, muffins, etc.

Yes! You heard it right. You can flour the sunflower seeds and mix the flour with any regular flour to make muffins, cakes, Rotis or tortillas.
To make gluten-free, mix sunflower seed flour with almond flour/ coconut flour/ ragi flour or buckwheat flour

6. Toss on the Salads for a crunchy texture

Whether you are making a Healthy Spinach salad, a Grated Carrot salad, Waldorf salad or a Caesar salad, toss some Sunflower seeds, and no-one will even know about your secret ingredient.

7. Sunflower seed Butter

Crazed on the Peanut Butter and Almond Butter? Ever heard about the Sun Flower seed butter. Yes! It is a thing, and you can even make it at home.
Just Roast the seeds for a while and grind them in a food processor until it makes a smooth oily paste. Add a pinch of salt and honey to the butter and store it in an air-tight jar. Spread on toasted bread or mix it in your Oatmeal. Makes for a healthy natural Spread.

8. Grounded Sun Flower seeds in place of Flax seeds or chia seeds in the Puddings & Parfaits

Tired of your regular Chia seed or Flax seeds. Here’s an alternative. Ground the sunflower seeds to make a meal texture and store them in an air-tight jar. Use as you please on your puddings and parfaits.

9. Chopped seeds in Granola & Trial Mixes

Make your trial mixes with roasted coconut flakes, roasted sunflower seeds, roasted nuts like almonds, pecans, and cashews and bind them all together with honey or pack them all loose to carry around as your travel snacking buddied. You are sure to relish them.

10. Nut Cookies

Next time when you make a cookie batter, sprinkle those sunflower seeds sparingly on the cookies just before they go into the oven. The freshly bakes goods taste even much better with the golden and crunchy seeds on top. Call them your nutritional delights.

Buying the best quality of Sunflower Seeds:

No matter how creative you get on your culinary skills, the most important thing to note is the quality of ingredients. Sunflower seeds come either shelled or unshelled.
They are usually available in pre-packaged. Make sure that the Packages are sealed and has a date as you want the seeds fresh.
Unshelled seeds should not be broken or dirty and be firm and not limp.
Shelled seeds can quickly go rancid. So, make sure they do not have a yellow color. If you are getting them from a bulk bin, smell them to find out if they are fresh.

Storing the seeds:

It’s best to store them in a jar with a lid in the refrigerator. Since the cold temperature will save the flavor and texture.

Where to buy the best Quality:

Available both on Nutriwish Website as well as Amazon.

Top-Four-Super-Foods-That-Can-Lower-Blood Pressure

Top Four Superfoods That Can Lower The Blood Pressure

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We lead a stressful life. Today, it is not uncommon to hear people say, ‘I have been diagnosed with high blood pressure (BP)’. A survey by the Union Health Ministry last year states that at least one in eight people in India suffers from high blood pressure. That’s worrisome because a longstanding problem of blood pressure can lead to multiple health issues such as heart attack, stroke, kidney disorder and so on. Blood Pressure does not cause immediate damage, but if left uncontrolled, it can lead to irreversible problems. In fact, we would not be wrong in calling it a silent killer.

So, what causes blood pressure?

To understand that, let’s first understand what blood pressure is?

The heart is a vital organ that pumps blood and ensures smooth flow of blood through vessels. Blood pressure is the pressure exerted on the blood vessels, as it flows. As the pressure increases, the force of flow also increases. An unnecessary increment in this pressure is very dangerous and is termed as high BP in common language. If the reading of the upper limit and lower limit of the BP scale measures above 140/90, then you might be suffering from high BP.

What causes blood pressure?

Multiple factors cause blood pressure. From stressful lifestyle, unhealthy food habits, to hereditary, causes are aplenty. Let’s look at a few of the leading reasons for high Blood Pressure.

1. Obesity

Excess body weight leads to more amount of blood getting pumped. Hence, obesity is one of the key reasons for increased blood pressure.

2. No physical exercise

Physical exercises are essential for maintaining good health. While exercising, the brain releases hormones, which relaxes our blood vessels and decreases the blood pressure.

3. Too much intake of salt

Edible salt contains sodium, which is required by the body to stay healthy. However, excessive consumption of sodium can make the blood vessels narrow and lead to liquid accumulation in the body. This leads to high blood pressure.

4. Alcohol

Along with other harmful effects of alcohol, the major one is that it damages the muscles of the heart. This in return, leads to high blood pressure. To avoid this, one must limit their drinking and smoking habits.

5. Stress

Over-thinking and taking stress, increases the pressure on the body and mind, which in turn also increases the blood pressure. This causes a spiralling effect on the body.

However, not everything is lost when you are detected with Blood Pressure.

You can control it with regular exercises, meditation, and regular medications.

However, the first thing that you must change is your diet. You must eat a balanced diet packed with all the necessary nutrients and macronutrients at frequent intervals to control your BP.

The best way to include it is by adding superfoods to your diet. Superfoods have a good amount of antioxidants, polyphenols, vitamins, and minerals that can help you to reduce your BP.

Let’s look at the top four superfoods that you can add to your diet.

1. Sunflower Seeds

Sunflower seeds are excellent sources of magnesium. They can be purchased raw from the market and consumed, without adding any salt. This helps in decreasing the sodium intake and maintains a normal blood pressure. You can consume them either during breakfast or as evening snacks. They are power packed with Vitamin E, folic acid, protein and fibre, which makes them very nutritious. It helps in improving the health of the heart and controls the flow of blood. For more information.

2. Honey With Lemon

Lemon is well-known for reducing high blood pressure with its antioxidants and Vitamin C content. It can also help in purifying the blood. Nutriwish brings this goodness of lemon with honey so that they can have a mutual benefit for the patients suffering from high blood pressure. It is also easily digestible and suitable for both children and adults. Apart from adding it to various sweet dishes like pancakes and oats, it can also be eaten raw.  This link elucidates more about the benefits of Honey with Lemon,

3. Spirulina Powder

Ayurveda has hidden treasures in itself, with loads of medicinal secrets stored. Nutriwish scanned through the pages and brought the healthiest of Spirulina Powder, which can be consumed, directly from the box. It is an excellent source of antioxidants, minerals, vitamins, iron, calcium and enzymes, which together help in improving your health. It flushes out toxins from the body and lowers the blood pressure. You can mix it with warm water and drink it early in the morning. It will have a magical effect on your health.

4. Gluten-free Rolled Oats

Oats are very rich in fibre, which is essential for maintaining healthy blood pressure. The fibres in oats are helpful in reducing the systolic and diastolic pressure of the heart and thus, keeps the pumping rate normal. One of the most significant factors in the maintenance of blood pressure is avoiding sodium or salt. Oats are sodium-free food. It can be prepared with hot cereal or rolled into a tasty breakfast. You can take them with milk or add them in pancakes, for bringing out the most nutritional value, out of it.

All of these items will help in reducing the blood pressure and hence, contribute to keeping the body fit for a long time. A balanced diet, including all the beneficial vitamins, nutrients and minerals can help you in leading a very healthy life and will also add to the years of your good health.

If you are wondering where to buy these nutritionally enriched food items, follow the link: https://nutriwish.com to buy the freshest of super food and always stay healthy.

We are also available on Amazon:- goo.gl/K19kHV

Five-Superfoods-That-Can-Cure-Acidity

Five Superfoods That Can Cure Acidity

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  • Have you experienced chest pain or heartburn that almost resembles a heart attack?
  • Have you been popping too many antiacid pills lately?
  • Are you often left with a bitter, metallic taste in your tongue?

If you nodded a yes to these questions, then you are one of those thousands of people who suffer from acidity. An article in Indian Express stated that over 7 to 10% people suffer from acidic reflux, also called acidity on a daily basis, and over 70% of them are below 50 years of age.

What is acidity?

Acidity is a digestive system disorder in which the gastric glands produce extra acid that irritates the lining of the food pipe. The heartburn, the metallic taste in your mouth, and a general loss of appetite are some of the common symptoms of acidity. Ignoring them can even lead to serious complications such as stomach ulcers and cancer.

Acidity is a common disorder. Most of us have experienced it at least once in a lifetime. However, the stressful lifestyle and unhealthy diet have made this an everyday phenomenon.

What can be done to prevent it?

If you have been experiencing frequent acidity episodes, then it’s time that you adopt these changes in your everyday routine.

Lifestyle changes: We cannot avoid stress, but we can certainly control it. Dedicate a fixed time to exercise. Put on those jogging shoes that you purchased a few months ago and start running. Health tech devices are on the rise, you can buy one of those wearables that measure the number of steps you walked in a day, or the distance you ran. This data can help you analyse your progress and make changes to your lifestyle.

Change your diet: Indian food by nature is oily and spicy. So are fast food that is regularly consumed to satiate hunger instantly. Changing your dietary habits is a great way of reducing the episodes acidity. You can either speak to a nutritionist or check online for foods that can be included and excluded from your diet.

Most importantly, include superfood in your meals.

Superfoods are foods that are packed with large doses of much-needed antioxidants, polyphenols, vitamins, and minerals. Certain types of superfoods are known to have antiacid properties. Including them in your meals can help in balancing the acid and alkaline levels in the body. Let’s look at five superfoods that you must include in your diet to curb acidity.

1 – Chia seeds

Originated from Mexico, Central and South America; Chia seeds are known for their medicinal properties. Chia seeds have high fibre content. A 100 grams of Chia seeds have 27.6 grams of soluble fibre, which aids in digestion. Additionally, it is rich in Omega3 and can absorb water equal to 12 times its weight. This helps in lubricating the intestines and aid in removing excess acid. The swelling property of chia seeds can fill the stomach easily, which helps in reducing the intake of food. When the food intake reduces, acidity automatically comes under control. The next time you face heartburn, just consume a handful of chia seeds accompanies with water. You can also make a chia gel mixture by mixing chia seeds with water and store it for future use.

2 – Honey

Free radicals are known to damage the cells lining in the digestive tract leading to acidity and eventually cell damage that leads to cancer. According to the Indian Journal of Medical Research, honey helps in reducing swelling of the oesophagus and prevents free radicals in the body. It is believed that consuming honey mixed with lemon juice or warm water will help in controlling acidic reflux. There are plenty of varieties available in the market; we recommend that you consume raw, unprocessed honey as that contains the highest amount of nutrients and enzymes required by your body.

3 – Flax Seeds

Maintaining your digestive health is essential. Flax seeds play a crucial role in safeguarding your digestive health. Flax seeds contain soluble fibre and are also a rich source of Omega 3 that have anti-inflammatory benefits. The oil extracted from flax seeds are known to lubricate the digestive system. All these properties make them a good superfood to avoid acidity. Flax seeds can be consumed as ground flaxseed powder or in its oil format. Just include the ground flaxseed in your cereals or salad and have a spoon of flax seed oil regularly to improve digestion and cure acidity.

4 – Himalayan Pink Salt

Heartburn occurs when the body produces less stomach acid. Your body requires an optimum quantity of hydrochloric acid to digest food. Himalayan pink salt is an unprocessed form of salt that addresses the issue of low stomach acid production. It provides an optimum level of chlorides required for producing hydrochloric acid and also contains over 80 traces of minerals essential for balancing the biochemicals within the body. The best way to include Himalayan pink salt in your diet is to replace common salt with it.

5 – Apple Cider Vinegar

Apple cider vinegar is made of crushed apples. Yeast is added to the liquid to ferment it. Apple cider vinegar contains acetic acid that helps in increasing the levels of acid in the digestive tract and neutralise the PH levels in the stomach. The best way to consume apple cider vinegar is to dilute it with water and drink to avoid the burning sensation caused by acid in the vinegar. You can also mix raw honey to sweeten it and for better results. There are several variations of apple cider vinegar available in the market. However, we recommend that you buy the unfiltered variety as it contains ‘mother of apple’ – a colony of bacteria that helps in fermentation. The mother of apple is believed to be rich in proteins and enzymes, which is essential to treat acid reflux.

In Conclusion

Consuming these superfoods on a regular basis will help your stomach to produce the necessary stomach acid and to maintain the PH level in your body. However, ensure that you buy the natural or raw form of superfood to gain maximum benefit from it. If you are confused about selecting the right product, then just head over to Nutriwish’s website to shop for original, unprocessed superfood – https://nutriwish.com/shop.

 

We are also available on Amazon- goo.gl/K19kHV