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September 2018

10-Health-benefits-of-consuming-Pumpkin Seeds

Top 10 Health benefits of Pumpkin Seeds

By | Blog | No Comments

You are late to work; you skip the breakfast thinking that you will compensate for it at the office. Just as you leave your home, you get stuck in never-ending traffic, and by the time you reach the office, it’s time to get on to that critical concall. You have no option but to sip on a cup of coffee dispensed by your coffee vending machine and munch on some junk food to satiate your hunger momentarily.

Sounds familiar?
Well, many go through this situation every day.
That’s why we have got a simple and tasty solution for you.

It’s called pumpkin seeds! Pumpkin seeds are easy to identify. They are flat, oval green seeds covered with a whitish yellow shell.

Now don’t let the name pumpkin dissuade you from trying it. They are tasty and filling. However, most importantly, they are a powerhouse of nutrients, as they contain everything right from magnesium to zinc, copper, protein and other anti-oxidants.

Here are a few benefits of consuming Pumpkin Seeds:

1. Abode of anti-oxidants

Pumpkin seeds are a rich source of anti-oxidants such as vitamin E, phenolic compounds, zinc and carotenoids. All of these minerals help in reducing inflammation and protecting the cells from harmful free radicals.

2. Promotes heart health

Pumpkin seeds are an excellent source of magnesium, which helps in maintaining blood pressure and prevents sudden cardiac arrest, heart attack and stroke. Magnesium provides the energy required for pumping of the heart, formation of ATP, bone and tooth formation, proper bowel functioning and most importantly in handling physiological functions.

Based on studies, it has been observed that in 12 weeks, pumpkin seed oil reduced diastolic blood pressure by 7% and increased the good HDL cholesterol by 16% in 35 postmenopausal women.

3. Reduces risk of certain cancers and relieves BPH

Due to its ability to protect the body from free radicals; Pumpkin seeds are known to reduce the risk of stomach, breast, lung, prostate and colon cancer.

BPH( Benign Prostatic Hyperplasia), a state in which the prostate bladder expands and gives trouble while urination, can also be controlled by daily intake of pumpkin seeds.

Doctors suggest that eating 10g of pumpkin seeds every day can also solve urinary problems.

4. High in fiber

The easiest way to increase the fiber content of the body is to have pumpkin seeds. One ounce of the seed is equivalent to around 5g of fiber. Fiber aids in digestion, improves heart health and controls the blood sugar level. It also reduces the risk of type-2 diabetes and obesity.

5. Improves fertility

Low concentration of zinc in the body can impact the quality of sperm and even lead to infertility. Since pumpkin seeds are a rich source of zinc, they are known to boost fertility. One ounce serves for about 20% of a man’s daily zinc requirement. Zinc increases testosterone levels which not only protects the sperm but also enhances the overall health because of the anti-oxidants present in it.

6. Treats insomnia

Do you spend sleepless nights almost every day, only to wake up tired? Pumpkin seeds can fix those woes for you. They contain a small amount of tryptophan, an amino acid, which aids in promoting sleep. 7 ounces of pumpkin seed contain 1g of tryptophan which gets converted into melatonin, thus improving the cycle of sleep. Consuming them a few hours before going to bed can enhance the quality of sleep.

7. Improves immune system

Apart from improving male fertility, the rich source of zinc is essential for insulin regulation, cell growth and division, sleep, taste buds, skin and eye health, boosting immunity, etc. The vitamin E content also strengthens the immunity and is responsible for healthy blood vessels.

8. Reduces the risk of Diabetes

Reactive Oxygen Species (ROS) increases diabetes, but the anti-oxidants and nutrients present in pumpkin seeds help in preventing it. It reduces the risk of developing type 2-diabetes by 15% due to the rich magnesium content.

9. Helps in losing weight

One of the easiest ways to lose weight is to munch on the pumpkin seeds. These small powerhouses of nutrients are heavy and filling. They can curb the hunger pangs that you feel between the meals, which results in reducing your weight.

10. A rich source of protein

Protein helps in cell regeneration and in maintaining structural integrity. Pumpkin seeds can be called the reservoirs of protein as just 100g of these seeds can yield about 30g of protein. Regular consumption of pumpkin seeds can easily meet the daily protein requirement of the body.

Apart from these benefits, pumpkin seeds also help in balancing the pH level of the body and reduces skin ageing due to the presence of omega-3 and omega-6 fatty acids. It also eliminates intestinal parasites as it consists of compounds like acids, berberine, and palmatine and reduces menopause symptoms. The nutritionists say that pumpkin seeds require no additional aid. They can easily be carried in small boxes and can be consumed anywhere on the go, whether you are in a meeting or stuck in traffic.
Intrigued by the uses of pumpkin seeds but not quite sure where to find them?

Where To Buy The Best Quality:

Available both on Nutriwish Website  as well as Amazon.

10-unique-ways-in-which-you-can-consume-chia seeds

How to Eat Chia Seeds in 10 different Ways

By | Blog | No Comments

Chia seeds are a reservoir of nutrients.

● Chia Seeds are rich in fibre, magnesium, phosphorus, manganese, calcium, fat, protein and other vital minerals, which are required by the body.
● They also have a little amount of zinc, potassium and vitamins like vitamin B1, B2 and B3 with a considerable amount of thiamine and niacin.
● They are rich in antioxidants that help in preventing the growth of harmful cancerous cells.
● If you have a habit of binge eating during midnight, then here’s a good news. You can discard that packet of wafers or that box of pizza and replace it with healthy chia seeds. They can reduce your craving for food.
● A copious amount of chia seeds every day in your diet can help in reducing your weight, decrease the risk of heart disease and make your bones healthy.

With so many benefits, it is needless to say that chia seeds are a necessity in your daily diet. However, it can get boring to eat them, in the same way, every day. So, we bring you ten unique ways in which you can consume them.

1. Chia water

The simplest way of including Chia seeds in your regular diet is by making a healthy drink out of it. You can store it and consume it for the rest of the day. To make this healthy drink, add about 1/4 cups or around 40 grams of Chia seeds to 1 litre of water. Let the seeds soak in water for about half an hour. To add more flavours, you can also squeeze in a lemon or add chopped fruits to the drink to give it a different taste. Refrigerate it to have it as a refreshing drink to quench your thirst.

2. Chia pudding

If chia water sounds boring, then you can add a tasty twist to it. Add about 60-70 grams of Chia seeds in 1-litre water and let them soak for some time. Alternatively, you can soak them in milk too. Include vanilla or cocoa powder to give it a flavoured twist. You can garnish it with nuts and raisins and have it as breakfast or dessert. A bowl of chia pudding will satiate your hunger for a long time and keep you energetic throughout the day.

3. Chia cereal

Just like corn flakes, chia cereals can be a good option for breakfast. It will keep you energetic for the whole day. Just soak a cup of chia seeds in water overnight. Add milk to it in the morning and top it with nuts, or cut fruits to give it a healthy twist. You can also add vanilla essence or chocolate sauce to make it delectable.

4. Chia truffle

Who said desserts have to be unhealthy? Convert your guilt into pleasure by consuming a healthy dessert in the form of chia truffle. To make chia truffle, soak a 1/4th cup of chia seeds in half cup of water for 4 hours. Then mix 2 tablespoons of wheat flour, 1 tablespoon of sugar, and 1 tablespoon honey to make the chia seed truffle filling. Pour it into the silicone tray. Melt the dark chocolate pieces and pour it into the silicone tray too. You can sprinkle some chia seeds to give it a healthy twist. Refrigerate the mix for four hours or even overnight and then pop out the chocolates out of the tray. Your healthy and tasty chia truffle is ready!

5. Salad

Undoubtedly, there is nothing healthier than a plate full of salad. Is there anything that can boost the healthy content? Yes. Just add a handful of Chia seeds and enjoy the burst of taste and health. In fact, you can also get rid of the excessive sugar content of the ready-made salad dressings and prepare your own dressing with Chia seeds. To prepare the salad dressing, combine a ¼ cup of olive oil, 2 tablespoons of fresh lemon juice, 2 teaspoons of honey if you want to give your salad a sweet tinge, 2 teaspoons of chia seeds, 2 tablespoons of white vinegar, and finally add a pinch of salt and pepper for taste.

6. Granola bars

How to satiate your hunger on a busy working day without indulging in junk food? The solution is pretty simple. Just carry granola bars with you. Granola bars are tasty, filling, and packed with nutrients. Just what you need to avoid fast food. To prepare granola bars, you need 1 ½ cups of rolled oats, ½ cup of finely chopped raw almonds, walnuts, and other nuts that you want to add, few seedless dates, 2 tablespoons of chia seeds, 2 tablespoons of roasted sunflower seeds, ¼ cup of honey, ¼ cup of peanut or almond butter. Toast the oats and nuts, grind the dates into a dough-like consistency, place them in a mixing bowl and add chia seeds to it. Warm the butter and pour the mixture into it. Now, transfer it to a dish or pan lined with parchment paper so it can be lifted easily, cover it with another parchment paper and press it flat to avoid crumbling. Refrigerate it for 15-20 minutes to harden them. Remove them and cut them into bar-like shapes and store it to eat whenever you want.

7. Sandwiches and Nuggets

Chia seeds work amazingly with Buckwheat flour, and it can be mixed together to eat in bread. You can also add cooked Chia seeds in a sandwich to add a different flavour to it. You can also make nuggets with Chia seeds. Just ground and mix the seeds with Buckwheat flour and coat it on potato after adding spices and salt. Deep fry the mixture to make delicious nuggets. They can serve as a healthy evening snack.

8. Crackers

Nuts have been an integral part of crackers since long. You can also use Chia seeds while cooking crackers and cookies. This will increase the crispiness and also give them an extra texture. To prepare crackers, take ½ cup of chia seeds, ½ cup sunflower seeds, ½ cup pumpkin seeds, ½ cup sesame seeds, 1 cup water, and ¼ teaspoon sea salt for taste. Preheat the oven to 300 degrees with a baking sheet covered with parchment paper, mix the ingredients in a large bowl and add water and salt to it. Wait till the chia seeds are absorbed. Now, spread the mixture into the baking sheet and cut it into two rectangles. Bake them for 35 minutes, remove it from the oven, flip it over and bake for another 35 minutes until it turns golden brown. Ensure that they do not burn. Cool it for 10 to 15 minutes and then break it into smaller rectangles. You can store these crackers in a jar for up to two weeks!

9. Pizza base

You will often hear people say how unhealthy it is to consume a lot of flour in the form of pizzas and tortillas. Well, the good news is that you can bring down the level of fat and other unhealthy ingredients that you consume in pizza base, by merely adding ground Chia seeds to it.

10. Chia smoothie

Don’t have the time to eat anything in the morning? Well, how about a quick chia smoothie to keep you going through the entire day? Just chop your favourite fruits (we would pick up apple and bananas), add a cup of low-fat milk, a cup of low-fat yoghurt, and a tablespoon of chia seeds. Now, blend it together till it becomes smooth and cool it for sometime in your refrigerator. Simple isn’t it?

Eating healthy is not an option. It is mandatory. Do not let lack of time be an excuse to skip your meals. Superfoods like chia seeds are versatile and eating them in any form can help in replenishing lost nutrients in your body. What’s more, they can be stored for a longer time without any preservatives. So, discard those artificially preserved, self-proclaimed healthy food items from your home and use chia seeds to prepare unique dishes and drinks.

Looking for the best quality chia seeds? Your hunt ends here – https://nutriwish.com/shop.

Where To Buy The Best Quality:

Available both on Nutriwish Website as well as Amazon.