Archives For Health tips for Women

Edible seeds for everyone

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Going vegan has made me rediscover all edible seeds. The newest addition to my cupboards is the chia seeds-a vegan superfood , which were a complete mystery to me until not so long ago. I have always been a fan of seeds any way , but mostly I would have them roasted and wouldn’t pay that much attention to them. Edible seeds are actually so full of goodness-  fiber, protein, vitamins, and minerals-its all there.

Here is a list with some of my favourite edible seeds and their health benefits .

edible seeds-pumpkin seeds

Pumpkin Seeds

 

1.Pumpkin seeds -These green little monsters are full of protein, iron, and zinc, and they’re one of the best sources of magnesium, a mineral that helps with  blood pressure, build bone strength, and even reduce stress.Toast your pumpkin seeds or eat them raw.You can also add them to breads and salads . They also make a yummy snack during the day.

 

 

 

edible seeds-sunflower seeds

Remember doing this as a child 😉

 

2.Sunflower seeds-These tiny black seeds are very high in Vitamin E-the body’s primary fat-soluble antioxidant.Vitamin E as a  powerful antioxidant that protects cells from free radicals. Sunflower seeds are also a great source for the antidepressant phenylalanine, an amino acid the body turns into the brain chemical norepinephrine, which keeps you alert and focused. Sunflower seeds are particularly rich in magnesium , which is needed for good bone health. Enjoy sunflower seeds raw or lightly toasted for a richer flavour. You can also add them to breads and salads for a nutty mild taste.

 

 

edible seeds-chia seeds

Full of energy!

3.Chia seeds -These very small seeds have no flavour, but they make it up on nutritional value.Chia seeds also provide fiber, iron, calcium, niacin, magnesium, zinc and phosphorus.Chia seeds are an incredible fiber resource with nearly half (11 grams) of the amount you need every day in a single ounce. They also contain 18 percent of your daily calcium requirement—more than triple that of dairy milk—which helps your bones, and they have some of the highest levels of plant-based omega-3 fatty acids of any seed.Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia seeds contain strontium which helps to assimilate protein and produce high energy.I normally add chia seeds in my morning smoothie and also make raw date and nut bites as a tasty snack.

 

edible seeds-sesame seeds

Love them!

 

4.Sesame Seeds -very small to eat as a snack , but they make one of the most amazing dips in the world-tahini. They also make one of the sweetest treats on Earth-Halva. Sesame seeds are a very good source of copper and a good source of magnesium and calcium.Sesame seeds contain zinc which is vital for a bone mineral density.Sesame seeds  are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-inflammatory benefits as well as health promoting properties.

 

 

edible seeds-hemp seeds

Nutrition power house

5.Hemp seeds-another edible seed added to my cupboard as a result of going vegan. This seed is amazing .It contains all 20 amino acids, including the 9 essential amino acids, all of them easily digestible,that  our bodies cannot produce.Hemp seeds protein percentage  also strengthen  the immune system and helps your body to get rid of  off toxins.Hemp seed is the Nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil.It contains the perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system.Hemp seeds are a rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.Over all if you gonna add seed to your diet choose hemp seed. It makes amazing  forest fruit smoothie.

 

 

In the meantime thank you very much again for being here.

Stay Healthy and Feel Fresh,

with lots of love

Ivelina

 

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Health tips for Women

admin  — 

Health tips for women
This is some health tips for women.
Women nowadays have a lot to do – we work,we look after the house , upbringing the children , care for older relatives are some of responsibilities that we carry on our shoulders. That leaves leaves sometimes little or no time for yourself.

Fatigue, weight gain, breast cancer, osteoporosis, iron deficiency are all result of unhealthy lifestyle . But making small changes to your diet can significantly improve your health, from easing your menstrual and menopausal symptoms to strengthening bones and protecting your heart.

Healthy eating is a way of balancing the food you eat to keep your body strong, loaded and well fed. Regardless of your age, choosing a healthy diet will help you look and feel your best. Here are some health tips for women.

1. Cut back on junk food and fast food takeaways. Junk food not only causes excessive weight gain, may cause further irritation of acne, headaches, cavities and bad moods. Try to have a wide variety of healthy foods like fruits, vegetables, rice, legumes, fish, poultry, seeds, nuts etc.
2.Increase the consumption of green vegetables.These are the best sources of calcium – leafy green vegetables, cabbage, beans, seeds and nuts. Calcium can only work when taken with magnesium. Good sources of magnesium include leafy green vegetables, whole grains, nuts, oatmeal, etc.

Find why green vegetables are better that animal protein HERE

3.More Vitamin D: Vitamin D increases calcium absorption and is required for normal bone metabolism. The best source is sunlight which is also the most natural way to increase your immune system.
4.More iron: Many women do not get enough iron in your diet and on top of that, they lose much of it during menstruation (due to blood loss). Iron is essential for the production of red blood cells that helps transport oxygen through your body. Without enough iron, anemia, iron deficiency can develop, leading to symptoms such as fatigue, pallor and headache. Choose the plant sources of iron like spinach, almonds, lentils, whole grains. Including foods containing vitamin C in your diet can significantly increase the amount of iron absorbed from plant sources.
5.The right protein: Your muscles need protein, and can not function properly without it.Do not overdo the consumption of animal protein.When the animal protein is not absorbed by the body becomes a time bomb and increases the chances of osteoporosis and other illnesses.

Find why green vegetables are better that animal protein HERE

6.Include organic Soy: Soy is a rich source of isoflavones, an estrogen-like substance in plants. Some studies have shown that regularly eating moderate amounts of soy-based foods may help reduce menopausal symptoms.

7.More Folic Acid: Folic acid keeps your blood healthy and lack of it might cause anemia.You can increase the Folic acid in their diet, including green leafy vegetables, citrus fruits, strawberries and legumes.You can also take folic acid supplements.

8.Limit and eliminate saturated fats and trans fats:. Avoid food rich in saturated fats and trans fats (especially junk food), and foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, nuts and seeds. Saturated fats and trans fats may increase risk for certain diseases such as cardiovascular disease and stroke. On the other hand, unsaturated fats – monounsaturated and polyunsaturated fats – contribute to your health. They are essential for healthy brain function, glowing skin and absorbing fat-soluble vitamins.
9.Reduce salt: Fluid retention is common in the days before a woman period because certain hormones encourage the body to hold salt (sodium). Too much salt increases the risk of developing high blood pressure. You should aim for no more than 6 grams per day. Using herbs and spices instead of salt in cooking and be very sparing with salt.
10 .Moderate or no Alcohol: drinking too much alcohol can, over time, damage your heart and raised blood pressure. Also, drinking more than one drink per day increases the risk of some cancers, including breast cancer. Keep alcohol consumption to a minimum to take advantage of the benefits.
Those are some health tips for women and when you include them in your life you can start seeing results very fast.

 
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