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Planning to lose weight healthily? Have these in daily menu

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Planning to lose weight healthily? Have these in daily menu

CHIA SEEDS

 

Chia seeds are among the most nutritious foods on the planet

Chia seeds contain large amount of Omega-3 fatty acids, three times more iron than spinach, more calcium than milk which also contain potassium and vitamin-c in it

This makes chia seeds a low-carb friendly food, and one of the best source of fiber in the world. Adding chai seeds to your daily diet strengthens the immune system, helps in weight loss, prevents cancer, cleans the colon, gets rid of toxins,  promotes sound sleep, digestion, helps you to fight joint pains, normalize blood sugar levels, also helps u maintain healthy hair, nails and skin.

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet, and also considered as best food for Diabetes.

OAT-MEAL

Oatmeal is high in resistant starch. Oatmeal keeps you full or satisfied longer than any other breakfast cereal.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.

Oatmeal is high in fiber that research has shown to reduce belly fat. Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Oatmeal keeps your blood sugar in check preventing hunger. Less blood sugar means less insulin & less fat storing and more fat burning

 QUINOA

Quinoa is one of the world’s most popular health foods.

Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids.It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

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This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa  Protein: 8 grams, Fiber: 5 grams, Manganese: 58% of the RDA, Magnesium: 30% of the RDA, Phosphorus: 28% of the RDA, Folate: 19% of the RDA, Copper: 18% of the RDA, Iron: 15% of the RDA, Zinc: 13% of the RDA, Potassium: 9% of the RDA, Over 10% of the RDA for vitamins B1, B2 and B6, Small amounts of calcium, B3 (niacin) and vitamin E.

It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.

Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet. It can improve metabolic health. This includes lower blood sugar and triglyceride levels.

Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health. It also fights Cardiovascular disease, colon cancer, High blood pressure, obesity, type 2 Diabetics.

FLAXSEEDS

Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid.

A  1 ounce (3 tbsp) serving of flaxseeds contains: Omega-3 (ALA) 6,338mg, Fiber 8g, Protein 6g, Vitamin B1 31% RDA, Manganese 35% RDA, Magnesium 30% RDA, Phosphorus 19% RDA, Selenium 10% RDA Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc.

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Flax seed benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss which are the richest sources of a plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world!

Flax-seeds, One of the most extraordinary benefits of flax seeds is that they contain high levels of mucilage gum content. making a low in carbs supporting colon detoxification, fat loss and reduce sugar cravings. The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. Soluble fiber also traps bile, which is made from cholesterol in the gallbladder which helps in lowering cholesterol , weight loss improves digestive health,

Another study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer,  breast cancer. The lignans in the flax have been shown to have benefits for menopausal women. It can be used as an alternative to hormone replacement therapy because lignans do have estrogenic properties.These properties may also help reduce the risk of osteoporosis. It can even help menstruating women by helping maintain cycle regularity.

Other foods like Almonds, Cinnamon, Green tea, Hot peppers, and fruits like Apple, a  Banana a day, Pineapple, Blueberries, Watermelon and  Guava helps you fight bad fat and put down pounds. Following diet staying hydrated implies having good amount of water throughout the day with suiting work out routine daily helps you stay young and healthy

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