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

Top 10 Health benefits of Pumpkin Seeds

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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

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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 –

Where To Buy The Best Quality:

Available both on Nutriwish Website as well as Amazon.

Sunflower Seeds

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.


  • 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.

Sunflower seeds, honey with lemon, spirulina powder & gluten free rolled oats 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: to buy the freshest of super food and always stay healthy.

We are also available on Amazon:-


Acidity Can BE Cured By These Superfoods

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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 –


We are also available on Amazon-

zinc rich foods

Zinc-rich Foods You Should Include in Your Diet

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Having the atomic number 30, zinc is one of the most important elements present on Earth. While zinc is considered as a trace element for the human body, it is also highly important for the proper functioning of the body. Zinc deficiency can cause body disorders like hair fall, diarrhea, eye and skin sores and hypogonadism to name a few. To avoid such health mishaps, it is essential to include zinc rich foods in the diet.

Benefits of Zinc

Helps Maintain Blood Sugar Levels

One of the most common lifestyle diseases in the current fast-paced world is Type II Diabetes. In this, the insulin level drops, which in turn leads to an increase in the blood sugar levels in the body. One of the best benefits of zinc rich foods is that it binds the insulin particles together, which leads to an adequate storage of insulin in the pancreas, thus keeping the blood sugar levels in check.

Zinc for Diabetes- Nutriwish

Helps Boost Muscle Power

As we grow old, our muscles start to loosen. Apart from that, the muscles also go through a lot of strain and wear and tear. A zinc rich foods diet accelerates cell division, as well as the cell repairment process. This leads to the easy and fast growth of muscles, which keeps the body strong.

Is a Great Antioxidant

The oxidants in our body cause ageing, which as a result, leads to the ageing of the DNA as well, apart from causing other body issues, such as loose muscles, brittle bones etc. Sometimes oxidation can also lead to the growth of cancerous cells. A great benefit of zinc is that it has a highly antioxidizing property, which not only slows down the oxidation in the body, but also keeps the unwanted growth of cancerous cells or tumors. Apart from that, zinc is also anti-inflammatory, thus easing internal inflammations.

Zinc as Antioxidant- Nutriwish

Helps Maintain a Healthy Digestion

 A healthy digestion is the key to an overall healthy body. It is essential that the body undergoes a proper digestion, as well as nutrient absorption. The body requires zinc rich foods for using amino acids from the food intake, thus catalysing protein synthesis. Zinc also helps in breaking down carbohydrate particles. As a result, zinc helps in the digestion, causing a systematic bowel movement.

Zinc for Digestion- Nutriwish

Helps Maintain Liver Health

Liver damage is known to be highly fatal in most cases. One of zinc’s benefits is that it helps repair liver damages which might otherwise prove deadly. Moreover, zinc also helps lessen free radicals in the body, induce body detoxification and liver inflammation.

Zinc for Liver- Nutriwish

Zinc-rich Foods

Watermelon Seeds

Unknown to most people, watermelon seeds are highly nutritious. Because of this little unknown fact, people always discard watermelon seed. However, watermelon seeds are an excellent source of zinc, both dry or roasted. Watermelon seeds have 10 mg of zinc per 100 grams. Munching on a tablespoon of watermelon seeds twice a day can control blood sugar levels to a great extent.

Zinc in Watermelon Seeds- Nutriwish

Dark Chocolate

Chocolate has long been considered unhealthy. But one of the greatest facts about chocolate is that it is actually healthy, as long as it’s eaten in limits. Dark chocolate, especially, have a diligent zinc content, which makes them obvious to be added as part of your daily diet. With 9.6mg of zinc per 100g, zinc in dark chocolate shows its antioxidizing properties, which help in keeping the free radicals at check, and slow down the ageing process.

Zinc in Dark Chocolate- Nutriwish

Zinc rich foods Peanuts

Peanuts are, undoubtedly, one of the most favorite snack items for most people. Not just that, peanuts are extremely healthy, which is why many people prefer peanut butter rather than normal butter. Peanuts have 3.27mg of zinc per 100g. The zinc in peanuts have a great role to play in lowering the risk of cardiovascular diseases.

Zinc in Peanuts- Nutriwish

Pumpkin Seeds

Pumpkin seeds, or pepitas, have long been used as a snack- dry or roasted. Pumpkin seeds are also used in certain medicines, which makes them all the more a healthy option for your daily diet. Pumpkin seeds contain 7.64 mg zinc per 100 g. Pumpkin seeds being a great source of zinc rich food, they are often eaten to reduce oxidation of the body system and keep ageing in check.

Pumpkin Seeds- Nutriwish

Zinc is an essential element and has a lot of positive impact on the body. It’s important to ensure that your body gets enough supply of zinc to function properly. At Nutriwish, we provide the best quality organic health food for our customers and help them lead a fit life.


How to Lose Weight with Flax Seeds

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Flax, or linseed, has been a part of agricultural production for over 30,000 years. Belonging to the flowering plant family of Linaceae, flax has been widely used in the textile industry. Not only is flax a highly useful plant, its seeds, known as flax seeds, have great benefits as well. Flax seeds make a great addition to the diet, and are of amazing help in losing weight. Let’s have a look at the nutritional values of flax seeds.

What Does Flax Seed Contain?

Flaxseeds have a high nutritional value. A daily serving of just a tablespoon of flaxseeds in the morning can keep you hale and hearty for a long time.

Flax- Seeds- Nutrition- Facts- Nutriwish

How to Lose Weight with Flax Seeds?

Flax Seeds Have High Dietary Fibres

The human body needs an abundant supply of dietary fibers. Soluble fibers are necessary because they provide roughage to the body, which makes the digestion process easier, as well as helps to detoxify the body. Flax seeds are a great source of soluble dietary fibres. The mucilage gum present in flax seeds sticks with the food particles and water, thus making the digestion process slower. This, in turn, lowers the appetite, which stops you from eating unnecessarily.

Flax- Seeds- Dietary-Fibers- Nutriwish

Flax Seed are a Great Source of Fatty Acids

Flax seeds are known to have two of the most important fatty acids, omega-3 alpha linolenic acid and omega-6 linoleic acid. These fatty acids are essential to the human body, which are then converted to phospholipids, which are crucial for the cell membrane. These fatty acids help in reducing internal inflammation caused by increased oxidative stress which helps in weight management.

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Flax Seeds Have Antioxidative Effect

Flax seeds are also a great source of lignans, almost 800 times more than any other plant. Lignans contain a compound called phytoestrogen, which with its antioxidative effect prevents excessive weight gain.

Flax- Seeds- Have-Antioxidant-Effect-Nutriwish

Flaxseed Recipes for a Healthy Diet

Flaxseed Toast

Flaxseeds are a great way to start your morning, and so are toasts. How about mixing the two? Flaxseed toasts are not just healthy, they are tasty as well.


  • 1½ tsp ground cinnamon
  • ½ tsp ground nutmeg
  • 1 Tbsp ground flaxseed meal
  • 2 Tbsp coconut sugar
  • 4 eggs
  • ¼ c almond milk
  • 1 tsp vanilla extract
  • 4 Tbsp butter
  • 8 slices whole wheat or multi-grain bread
  • Fresh berries to taste
  • Maple syrup to taste

Check out the entire recipe here.

Flax- Seeds-Toast-Nutriwish

Flaxseed Muffins

A little muffin never hurt anyone. And when it’s made from the ever healthy flaxseeds, there’s nothing to worry about. Flaxseed muffins are a super easy flaxseed recipe and you’ll love eating it.


  • 1 1⁄2 cups flour
  • 1 1⁄2 cups ground flax seeds
  • 3⁄4 cup brown sugar
  • 1 tablespoon baking powder
  • 3⁄4 teaspoon nutmeg
  • 1 1⁄2 teaspoons cinnamon
  • 2 cups milk
  • 1 egg
  • 1⁄2-1 cup dried fruit

You can refer to the recipe here.

Flax- Seeds- Muffins-Nutriwish

Flaxseed Porridge

Porridge is one of the easiest and healthiest recipes to make for breakfast. Flaxseed porridge is one of the most famous breakfast recipes for people who want to lose weight.


  • 3/4-1 cup milk (whichever type you prefer – could be dairy milk or almond milk)
  • 3 tablespoons of ground flax seeds
  • 2 eggs
  • 1 ripe banana, mashed
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon ground cinnamon
  • A pinch of salt
  • Cut fresh fruit (for topping, optional)
  • Sliced almonds (for topping, optional)
  • A teaspoon of honey (for topping, optional)

Read the entire recipe here.

Flax- Seeds-Porridge-Nutriwish

Flaxseed Soup

Soups are a great addition to any meal, be it for lunch or for dinner. One of the easiest flaxseed recipes is flaxseed soup. With just a few ingredients, you can make your own healthy soup.


  • 1 tablespoon butter
  • 1 medium onion, diced
  • 4 cups water
  • 1 tablespoon miso
  • 2 vegetable bouillon cubes
  • 2 cups frozen vegetables, such as mixed carrots, peas, corn or 2 cups assorted fresh vegetables, of your choice
  • 4 -6 tablespoons freshly ground flax seeds (flax meal)
  • 4 tablespoons fresh chives or 4 tablespoons parsley, finely chopped

Head over here for the entire recipe.

Flaxseeds are highly healthy and have great benefits. Nutriwish offers the best quality organic flaxseeds at the best prices. So hurry, start your weight loss journey today.

Fight-Hypertension-with-Himalayan Pink Salt

Fight Hypertension with Himalayan Pink Salt

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Salt is one of the most basic, yet the most important ingredient in our daily diet. However, the table salt that we use is primarily made of sodium chloride, which in excess can harm our body in a great number of ways, some of them including hypertension and water retention.

Nevertheless, the healthier substitute to table salt is Himalayan Pink Salt. Hailing from the Indo-Gangetic plains located in the Himalayas, these pristine salt crystals have been known to possess many beneficial properties.

Of the many Himalayan salt benefits, one of the best things is that it helps monitor and reduce hypertension, a much common lifestyle disorder of current times.

Before talking about how Himalayan Pink Salt helps fight hypertension, let’s learn about some of its other benefits.

Benefits of Himalayan Pink Salt

Soothes Muscle Strains

With the growth in age, our muscle structure changes a lot. With an increase in pressure on the body due to various activities, our muscles often go through a lot of strain, and as a result, suffer from severe muscle cramps.

Himalayan Pink Salt, being a great source of magnesium and a number of other trace minerals helps in soothing and healing torn and cramped muscles.

Reduces Muscle Cramps-Nutriwish

Provides Lustre to the Skin

With so much pollution around, our skin bears the brunt of it. The dust particles from the polluted environment often settle on our skin and cause it to lose its original luster as well as subjecting it to various skin disorders, like acne and broken skin.

Himalayan rock salt used in bathwaters can rejuvenate the dull skin as it gets easily absorbed by the body, thus returning the shine to the skin.

Beauty Benefits With Pink Salt-Nutriwish

Reduces Insomnia

Insomnia is a sleep disorder that allows little or absolutely no sleep. There are various reasons that lead to insomnia, such as stress, depression, anger, etc. This decreases the serotonin level, which causes a lack of sleep.

Adding a pinch of Himalayan rock salt to a tablespoon of honey and taking it before bedtime works effectively in increasing serotonin levels and results in a good sleep.

How To Reduce Insomnia-Nutriwish

Fights Stress

Stress and anxiety can lead to depression, bipolar disorder and other disorders that can affect mental health to a great level. However, the same can be reduced with a refreshing Himalayan pink salt bath.

As per research, a 30-minute bath using Himalayan pink salt can freshen up the mind as the minerals present in it induce a rejuvenating impact on the mind.

How To Fight Stress-Nutriwish

Acts as an Antihistamine

Allergies and flu often occur as a result of the excess of histamines in the system. This results in conditions such as cold, body aches, blood vessel dilation, contraction of muscle tissues of the lungs, etc.

Himalayan rock salt acts as an excellent antihistamine. It negates the effect of histamines and keeps the body free from antibodies as well.

Pink Salt Acts As Antihistamine-Nutriwish

Promotes a Healthy Thyroid Gland

Iodine is an important element that ensures the positive health of the thyroid gland. An iodine deficiency leads to thyroid problems such as goiter, thyroiditis, hyperthyroidism, hypothyroidism etc.

The best way to fuel the body with iodine is to switch to Himalayan pink salt. Himalayan rock salt not only provides ample iodine, but it also promotes great thyroid health and keeps the body free from thyroid disorders.

Promote Thyroid Gland-Nutriwish

Now that we know why it is beneficial to switch from regular table salt to Himalayan pink salt, let’s head over to how Himalayan pink salt helps fight hypertension.

Effect of Sodium on Hypertension

One of the major reasons for the induction of hypertension in the human is an excess of sodium in the bloodstream. While sodium is required by the body, an excess of sodium disturbs the balance and in turn leads to high pressure in the flow of blood, which in turn leads to other cardiovascular diseases.

Effects Of Sodium On Health-Nutriwish

Himalayan Pink Salt for Hypertension

Minerals in Himalayan Pink Salt

Himalayan pink salt is a powerhouse of as many as 84 essential minerals- both macro and micro minerals. Some of these minerals are sodium, calcium, chloride, iron, magnesium, phosphorus and potassium.

Each of the 84 minerals has its own unique quality. Has a positive effect on heart health, thus monitoring excess blood pressure.

Fight Hypertension With Pink Salt-Nutriwish

Lower Sodium Content

While still being a great source of various important minerals, Himalayan rock salt has a lower level of sodium as compared to the regular table salt. This undoubtedly makes it a better substitute than table salt and has a better effect on hypertension.

Substitute For Table Salt-Nutriwish

More Natural

The table salt that is regularly used often has refined particles and sodium aluminosilicate added to it to prevent clumping. This makes it less healthy and often leads to hypertension and other disorders. Himalayan pink salt, however, undergoes minimum processing and is more natural than table salt.

Himalayan pink salt is a highly beneficial product and provides the body with a great number of profits. However, it is important to know the real Himalayan rock salt from adulterated ones. For the best quality Himalayan pink salt, buy Nutriwish Himalayan Pink Salt at great prices.

7 Wonderful Benefits of Watermelon Seeds

7 Wonderful Benefits of Watermelon Seeds

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With the summer approaching steadily and gracefully, it’s almost time for watermelons to come back. Watermelons are one of the most popular summer fruits and are highly healthy. While watermelons are a great way to beat the summer heat and keep healthy, watermelon seeds are also known to possess great health benefits. Here are some of the great benefits of watermelon seeds.

Benefits of Watermelon Seeds

Control Hypertension

High blood pressure, or hypertension, is a common lifestyle disorder of the 21st century. Hypertension leads to other fatal cardiovascular diseases. So it’s best to keep it under control as much as possible. One of the best benefits of watermelon seeds is that these seeds help moderate and reduce hypertension. Watermelon seeds are high in dietary potassium, which helps regulate the water level in the body, as well as neutralize excessive sodium ions. Watermelon seeds are also home to “Cucurbocitrin,” a compound that broadens the blood vessels. These properties lead to the moderation of blood pressure.

Watermelon Seeds for Hypertension Nutriwish

Promote Digestive Health

A healthy digestive system leads to an overall healthy body. Watermelon seeds are rich in fibers and Vitamin B. The soluble fibers provide roughage to the body and help in easy digestion of the food that we eat. The Vitamin B, Niacin, acts as a protective covering for the digestive skin.

Prevent Immature Ageing of the Skin

It’s true that aging is a natural process and it occurs to everyone, but the current rate of pollution has an extremely bad effect on the skin, increasing oxidants and free radicals, thus, bringing about early aging of the skin. Watermelon seeds are rich in antioxidants, which help fight and neutralize the free radical that bring about aging and also damage the DNA.

Watermelon Seeds as Antioxidants Nutriwish

Boost the Immune System

The immunity system of each person is different and unique. While one person might be completely immune to a particular disease-causing agent, someone else might fall ill at just the first attack. As we grow old, our immune system gradually starts weakening, thus making the body prone to various diseases. Watermelon seeds have a very high content of iron. The iron in the seeds helps boost up the immunity and also provides energy.

Watermelon Seeds for Immune System Nutriwish

Help in Treating Diabetes

Like hypertension, Type II Diabetes has become quite common as well. Type II Diabetes occurs when the blood sugar level is high, and this results in insulin resistance. The minerals in watermelon seeds, such as magnesium, copper, zinc, manganese, etc. help in bringing the blood sugar levels down and have a good effect on the glycogen stores of the body, thus helping in regulating diabetes.

Watermelon Seeds for Diabetes Nutriwish

Help Sharpen Memory

The neurons in our brain need to be continuously stimulated for proper brain health and a good memory. The magnesium in watermelon seeds is a great help when it comes to promoting brain health and stimulating the biochemical mechanisms related to the brain.

Watermelon Seeds for Memory Nutriwish

Lower Cholesterol Levels

The human body has two types of cholesterol- High-Density Lipoproteins (HDL) and Low-Density Lipoproteins (LDL). The HDL cholesterol should ideally be higher, and the LDL should be low. When the levels interchange there is a fatal effect on the heart as well as other body parts, which leads to conditions like arthritis and rheumatism. The monosaturated fats and the omega six fatty acids in watermelon seeds help in reducing the LDL cholesterol levels and help maintain a healthy body.

Watermelon seeds are as healthy as the fruit and are not the least bit poisonous. A teaspoon of these highly beneficial seeds can improve one’s health in various ways. Nutriwish brings you Roasted Watermelon Seeds. Completely organic and filled with all the right nutrients, these roasted watermelon seeds are the best addition to your diet. Buy your pack today from Nutriwish.

10 Amazing Health Benefits of Chia Seeds

10 Amazing Health Benefits of Chia Seeds

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Most people are nowadays following a hectic schedule, which, in turn, has led to grave implications for their health. Health disorders like diabetes, hypertension, high LDL cholesterol level and obesity,  which are now being termed as “Lifestyle Diseases”, have become quite common. People go to great lengths to help regulate or moderate these disorders.While most people take the help of medicines or diet supplements, there is a great natural product that can not just help reduce lifestyle diseases, but rejuvenate your entire body. Yes, we are talking about Benefits of Chia Seeds. Of course, you must have heard about it! So join us to know a few things about these tiny yet powerful seeds!

Production of Chia Seeds

Although chia seeds can be found globally today, the major production of chia seeds comes from Argentina, Peru, Bolivia and Mexico.

Production Of Chia Seeds

History of Chia Seeds

One of the most astonishing facts about chia seeds is that its usage dates way back to 3500 BC by the Aztec Civilization. The Teotihuacans and the Toltecs of Mexico also grew it sometime around 2000 BC. While it was banned by Spanish conquerors of Mexico, chia seeds managed to survive in a few areas of Mexico, and today, chia seeds have become a primary dietary supplement.

History Of Chia Seeds

Botanical Origin of Chia Seeds

Chia seeds belong to the family Lamiaceae, which is a family of flowering plants. Chia, being a flowering plant itself, is closely related to mint, basil, rosemary, sage and lavender, all of which belong to the family Lamiaceae. Chia seeds are usually crunchy and dense.

Benefits of Chia Seeds

As we already discussed, chia seeds are a great natural dietary supplement. They contain some extremely helpful nutrients that are essential for the human body. So without much ado, let’s know more about the excellent health benefits of chia seeds.

Chia Seeds Promote Heart Health

Chia seeds are an excellent source of Omega-3 fatty acids. This is a good thing, because these fatty acids help moderate hypertension and facilitate smooth blood flow. Chia seeds are also known to soothe heartburns, as well as eliminate the deposition of tryptophan in the blood, and are very helpful for an overall good cardiovascular health.

Chia For Cellgrowth

You can try out this amazing chia seed and oat pudding for breakfast.

Chia Seeds Facilitate Cell Growth

Chia seeds have an abundance of antioxidants. Antioxidants are a vital need for the human body, since they get rid of harmful substances called “Free Radicals” which are responsible for various damages in the body such as delayed cell growth, ageing, DNA damage, growth of cancerous cells etc. The antioxidants in chia seeds get rid of the free radicals and revitalize the body.

Chia For Heart

This great choco chia milkshake gives you the best combination of health and taste.

Chia Seeds are Gluten-free

Gluten refers to the proteins found in wheat, rye and barley. The glutenin present in it helps bind the food together. However, many people have an immunity disorder against gluten, called Celiac disease, which primarily affects the small intestine. Well, the good news is, chia seeds are gluten-free. So people with celiac disease can use chia seeds as a healthy substitute for wheat, rye and barley. That is why chia seeds are also used for making gluten-free bread, chapatti and other food items.

Chia Gluten Free

These delicious lemon chia seed muffins are a must try!

Chia Seeds are Great for Weight Loss

Be it genetic, or due to food habits, or due to the lifestyle a person follows, being overweight or obese can have grave health effects like atherosclerosis, arthritis, diabetes, etc. While exercising is important, it is also vital that you maintain a balanced and healthy diet. Adding chia seeds to your diet regimen are a great way to lose weight. Benefits of Chia seeds are filled with healthy, soluble fibers. These fibers not only provide roughage to the body, they also keep the body full for a longer time, thus suppressing the appetite, and helping you lose weight.

Chia Seeds For Weight Loss

Checkout this easy and amazing chia seed drink for weight loss.

Chia Seeds Suppress Cancerous Cells

Cancer is probably the worst possible thing that can happen to humans, and other life forms. The ALA found in the omega-3 fatty acids has been known to fight the growth of cancerous growth and suppress the growth of cancer-causing tumors.

You can make this simple cauliflower chia seed pizza crust and try out a new variation.

Chia Seeds as Anti-depressants

Mood swings and depression can affect our daily life in a number of ways. While there are numerous anti-depressants available to combat depression, they usually come with side effects. Chia seeds act as excellent anti-depressants. Just a spoonful of chia seeds contains enough omega-3 fatty acids, which plays a great role in subsiding depression, anxiety or mood swings are the benefits of chia seeds.

Chia Seeds For Depression

Get your anxiety levels down with this delicious chia shake

Chia Seeds are Good for Bones

As we gradually grow old, our bones often go through a lot of strain. This causes bones to become brittle, and in some cases leads to osteoporosis. Chia seeds are highly rich in calcium, magnesium, potassium and phosphorus, all of which are extremely necessary for a healthy bone density. Eating chia seeds daily keeps your bones strong. Chia seeds are also known to keep our teeth strong and free of bacteria.

This fruit and chia seed smoothie is definitely a go-to drink.

Chia Seeds Rejuvenate the Skin

We all love  clean, smooth and glowing skin, don’t we? And, of course, who wants acne? Once again, the omega-3 fatty acids in chia seeds come to the rescue. These acids prevent the dryness of the skin, and protect the skin against UV rays of the sun. The antioxidants present reduce wrinkles and provide a luster to the skin.

Chia Seeds For Skin

Let your skin glow with this chia seed facemask!

Chia Seeds Help Lower the Cholesterol

There are two types of cholesterol in our body- HDL and LDL. For a healthy body, HDL should be high and LDL should be low. A high LDL level leads to heart diseases, obesity and diabetes. Chia seeds help keep the balance in the cholesterol levels. The monosaturated omega-3 fatty acids keep the LDL cholesterol level in check, thus protecting the body.

Chia Seeds For Heart

Chia Seeds Reduce Blood Sugar Levels

High blood sugar levels decrease the insulin in the body, thus leading to Type II Diabetes Mellitus. Again, the omega-3 fatty acids suppress blood sugar levels, which reduces the risk of insulin resistance, thus, protecting the body from diabetes.

Chia Seeds For Diabetes

Chia seeds provide us with more benefits than most foods that we eat. Being a tremendous storehouse of essential nutrients makes these tiny seeds a great way to keep our body healthy. Nutriwish brings to you completely organic and tasty benefits of chia seeds which you can add to your daily diet routine. So let’s make ourselves healthy.