From Stress to Serenity: How Greens Powder Can Support Mental Health
Mental health is an essential component of overall health, and diet plays a significant role in promoting mental health. Greens powder or Supergreens, a concentrated form of fruits and vegetables, can provide a variety of nutrients proven to promote mental health. We will investigate the effects of greens powder on stress reduction, mood enhancement, and cognitive enhancement.
Managing Stress
Stress is a common occurrence that can have detrimental physical and mental health effects. Fortunately, certain nutrients found in greens powder can reduce the physical and mental effects of stress. For instance:
1. Magnesium: Greens powder is typically an abundant source of magnesium, a mineral involved in over 300 biochemical reactions in the body, including those related to stress and anxiety. Magnesium can help regulate stress hormone release and promote relaxation.
2. Adaptogens: Some greens powders contain adaptogens, which are herbs that help the body adapt to stress. Adaptogens can reduce the negative effects of stress, such as fatigue, anxiety, and depression.
3. Vitamin C: Greens powder is typically a rich source of vitamin C, which can help reduce cortisol, a stress hormone.
Enhancing Mood
Mood is another crucial aspect of mental health, and multiple nutrients found in greens powder have been shown to promote a positive disposition. These consist of:
1. Vitamin B6: Greens powder is typically a rich source of vitamin B6, which is involved in the production of several mood-regulating neurotransmitters, including serotonin and dopamine.
2. Folate: Greens powder is also an excellent source of folate, a B-vitamin that has been shown to improve the mood of depressed individuals.
3. Omega-3 fatty acids: Some greens powders may contain sources of omega-3 fatty acids, such as chia seeds or flaxseed, which have been shown to improve mood and reduce depressive symptoms.
Enhancing Cognitive Performance
Greens powder, also known as Super greens, can also enhance cognitive function, including memory, concentration, and mental clarity. Among the nutrients in green powder that are especially advantageous for cognitive function are:
1. Many greens powders contain flavonoids, which have been shown to enhance cognitive function by increasing blood flow to the brain and protecting brain cells from damage.
2. Iron: Greens powder is typically a rich source of iron, an essential mineral that facilitates the delivery of oxygen to the brain
3. B-vitamins: Greens powder is typically an abundant source of B-vitamins, which are crucial for cognitive function. B-vitamins are involved in the production of mood- and cognitive-regulating neurotransmitters.
In conclusion, adding green powder to a healthy diet can be beneficial for mental health. Magnesium, adaptogens, and vitamin C are nutrients found in greens powder that can reduce the effects of stress on the body and mind. Additionally, the nutrients in greens powder, such as vitamin B6, folate, and omega-3 fatty acids, can support a positive mood. Through flavonoids, iron, and B-vitamins, greens powder can improve cognitive function. When selecting a greens powder, it is essential to choose a high-quality, certified, artificial-ingredient-free product and to use it in conjunction with a healthy, balanced diet.
The Power of Greens: How Greens Powder Can Boost Your Immunity
Greens powder (also known as Super greens powder or Superfoods powder) has a beneficial effect on immunity and is an effective source of antioxidants and improved gut health. This article will talk about the nutrients and qualities of greens powder that make it good for your immune system.
Greens powder is usually high in antioxidants, which fight free radicals and protect immune cells from damage. They also reduce inflammation, which can make the immune system weaker.
Greens powder has a lot of important nutrients that are needed for the immune system to work. Those are:
1. A, C, and E vitamins: Vitamin A helps keep the mucous membranes in the body healthy. These membranes protect the body from harmful bacteria and viruses. Vitamin C is a powerful antioxidant that keeps immune cells from getting hurt by free radicals. Vitamin E is also an antioxidant that keeps T cells from getting hurt.
2. Zinc and selenium are minerals that are crucial for the immune system. Zinc helps to turn on immune cells and is needed for making antibodies. Selenium is also important for making antibodies and getting immune cells to work.
3. Supergreens powder is rich in phytonutrients like flavonoids and carotenoids proven to boost immunity.
4. Prebiotic fibre: Many greens powders have prebiotic fibres in them, which help good bacteria grow in the gut. Up to 80 percent of immune function occurs in the gut, making a healthy gut microbiome essential for a healthy immune system.
5. Adaptogens: Some greens powders may have herbs that help the body deal with stress that are called adaptogens. Stress can weaken the immune system, so adaptogens can indirectly boost immune function by making the body less sensitive to stress.
In conclusion, green powder is a quick and easy way to boost the immune system. It is a good addition to a healthy, well-balanced diet. To get the most immune-boosting benefits from a greens powder supplement, it is important to choose a high-quality product with no added ingredients which is certified.
Greens Powder and Gut Health: Boost Digestion & Reduce Inflammation
As a plant-based nutrition brand, we are often asked what greens powder has to do with gut health. In this article, we’ll talk about how greens powder can help with digestion, reduce inflammation, and improve the health of your gut as a whole.
What is Greens Powder?
First, let’s talk about what green powder is and how it works. Greens powder is a dietary supplement made from powdered vegetables and fruits, often including leafy greens, herbs, and other plant-based ingredients. Greens powders are usually mixed with water, juice, or other liquids before they are eaten. They are also called “Supergreens,” and they usually have a mix of superfoods that make the body more alkaline.
Greens Powder and Digestion
One of the best things about green powder is that it helps digestion in a natural way. Greens powder has fibre, which is important for keeping digestion healthy. Fibre helps keep bowel movements regular and prevents constipation. It also gives prebiotics to healthy gut bacteria to eat.
Greens powder has a lot of fibre, and it also has digestive enzymes, which help break down food and make it easier for the body to absorb nutrients. This can be especially helpful for people who have trouble digesting certain foods, like lactose or gluten. In a nutshell, greens or super greens powder is great for people who can’t handle lactose or who are allergic to soy.
Greens Powder and Inflammation Reduction
Super greens powder can also reduce inflammation in the body, which is another good thing about it. Chronic inflammation is linked to a number of health problems, like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), both of which affect the gut.
Greens powder can help reduce inflammation in the gut because it has anti-inflammatory properties. This can help ease the symptoms of IBS and IBD. Greens powder also has a lot of antioxidants, which can help fight inflammation by neutralising free radicals and reducing oxidative stress.
Greens Powder and Gut Health in General
Lastly, greens powder can improve the health of your gut as a whole by helping healthy gut bacteria grow. Greens powder has prebiotics in it, which are a type of fibre that feeds the good bacteria in your gut. This can help keep a healthy balance of bacteria in the gut, which is important for good digestion, a strong immune system, and good health all around.
Greens powder has both prebiotics and probiotics. Probiotics are live bacteria that can help restore the balance of bacteria in the gut. Probiotics have been shown to be especially helpful for treating things like diarrhoea, constipation, and irritable bowel syndrome (IBS).
Conclusion
In conclusion, greens powder is a great addition to a healthy diet, especially for people who have problems with their digestion. By giving you essential nutrients, fibre, prebiotics, and probiotics, greens powder can help with digestion, reduce inflammation, and improve the health of your gut as a whole.
When choosing a greens powder, it is important to look for a high-quality product that has a variety of vegetables and fruits, as well as digestive enzymes, prebiotics, and probiotics. Before making any big changes to your diet or supplement routine, you should always talk to a health care professional.
Why is Protein Important? Here are 9 Ways it Benefits the Body
The health benefits of fat and carbohydrates are debatable. However, nearly everyone agrees that protein is essential. Most people consume enough protein to avoid deficiency, but some individuals would benefit from consuming significantly more protein. Numerous studies have shown high-protein diet aid in weight loss and metabolic health. Here are nine scientific reasons to eat more protein.
Makes your stomach feel full:
Protein is by far the most filling nutrition. It makes your stomach feel fuller while eating less. This is due in part to protein’s ability to lower levels of the hunger hormone ghrelin. It also raises levels of peptide YY, a hormone that makes your stomach feel full. These appetite suppressing effects can be quite potent. If your goal is to lose weight or belly fat, then you should consider replacing some protein with your carbs and fats. Making your potato or rice serving smaller while adding a few extra bites of protein-rich food can help.
Improves muscle mass and strength:
Your muscles’ primary structural component is protein. As an outcome, eating enough protein aids in the maintenance of muscle mass and promotes muscle growth when strength training. If you’re physically active, lifting weights, or trying to gain muscle, you must consume enough protein. Keeping your protein intake high can also help prevent muscle loss during weight loss.
Reduces food craving:
A food craving is distinct from ordinary hunger. It is not only your body that requires energy or nutrients but also your brain. Cravings, on the other hand, can be extremely difficult to control. The best way to overcome them may be to avoid them in the first place. One of the most effective preventative measures is to increase your protein intake.
Enhances bones:
People who eat more protein have better bone mass preservation as they age and are less likely to develop osteoporosis or fractures. This is especially important for women, who are more likely than men to develop osteoporosis after menopause. You can help prevent this by eating plenty of protein and staying active.
Helps in lowering your blood pressure:
High blood pressure is a significant risk factor for heart attacks, strokes, and chronic kidney disease. Interestingly, increased protein consumption has been shown to lower blood pressure. Increased protein reduced systolic blood pressure by 1.76 mm Hg on average and diastolic blood pressure by 1.15 mm Hg in 40 controlled trials. A high-protein diet not only lowers blood pressure but also LDL (bad) cholesterol and triglycerides.
Boosts metabolism:
Eating can temporarily increase your metabolism. This is because your body requires calories to digest and utilize the nutrients in foods. This phenomenon is referred to as the thermic effect of food (TEF). In this regard, however, not all foods are the same. Protein has a much higher thermic effect than fat or carbohydrates 20-35% vs. 5-15%. A high protein intake has been shown to significantly increase metabolism and the number of calories burned. This can result in an additional 80-100 calories burned per day.
Aids in weight reduction:
Many people who increase their protein intake tend to lose weight almost immediately because a high-protein diet boosts metabolism and results in an automatic reduction in calorie intake and cravings. Protein can also help with fat loss during calorie restriction. Most people find it much more difficult to maintain their weight loss. A small increase in protein consumption has been shown to aid in weight maintenance. Consider making a permanent increase in your protein intake if you want to lose weight.
Assist Your Body to heal After Injury:
Protein can help your body heal after an injury. This is understandable given that it is the primary component of your tissues and organs. Several studies show that eating more protein after an injury can help speed up recovery.
Helps you age gracefully:
One of the effects of aging is that your muscles weaken gradually. The most severe cases are known as age-related sarcopenia, and it is one of the leading causes of frailty, bone fractures, and decreased quality of life in older people.
Eating more protein is one of the most effective ways to prevent sarcopenia and reduce age-related muscle deterioration. Staying physically active is also important, and lifting weights or doing resistance exercises can help tremendously.
Conclusion:
A higher protein intake can be beneficial to many people’s health, but it is not necessary for everyone. Most people already get about 15% of their calories from protein, which is more than enough to keep them from becoming deficient. However, in some cases, eating much more than that (up to 25-30% of calories) can be beneficial. Make sure you’re getting enough protein if you want to lose weight, improve your metabolic health, or gain muscle mass and strength.
As significant sources of protein are found in dairy, poultry and meat products, it could be hard for Vegans to get the right amount of protein. Origin Nutrition offers a solution for such vegans in the form of their Vegan protein powders available in different flavors. If you are vegan, you know where to head for your daily dose of protein.
Time to Sparkle – Vegan Recipes for Diwali – Part 1
Diwali is around the corner, that usually means lights, gifts and lots and lots of yummy food and sweets. Most Indian homes celebrate by coming together, bonding and (over) indulging in a large spread of sweet and savoury dishes. Being plant-based doesn’t need to put a damper on your celebrations. Here are a few recipes you can add to your list for a healthier, happier festive season.
Vegan Barfi
First off on my list is always the sweet. Typically barfi recipes call for either milk or ghee. Here we’re going to swap it out for coconut oil and cashew cream.
Ingredients: ● 1 cup almond flour – superfine ● 1 cup raw cashews – finely powdered ● 1 cup sugar ● ½ cup water ● 1 tsp green cardamom powder ● 1 tbsp coconut oil ● 2 tbsp nuts – chopper for garnish (optional) ● 2 tbsp cashew cream (made by blending 2 tablespoon cashews into a very smooth paste with 2 tablespoon water)
Instructions:
Place the water and sugar in a heavy-bottomed wok or skillet (non-stick works best for this). Add the cardamom and let it come to a boil.
Turn the heat to low or medium-low. Add the cashew flour and almond flour and mix. Continue stirring at very frequent intervals, making sure your flour is not sticking to the bottom. If it is, scrape it up right away.
Within a few minutes, the mixture will begin to pull off the sides and bottom of the pan. Add the coconut oil at this point. The mixture will be quite translucent and sticky at this stage, which will make stirring it a bit of a pain, but persist. Since stoves vary, you might want to turn up your heat just a teeny bit if this is taking too long, but around 12-15 minutes after you begin cooking, the mixture should turn opaque and dry (meaning it won’t be sticky anymore). If you make a ball, it should hold together. Turn off the heat at this point and remove the mixture to a bowl.
As soon as you can handle the dough, knead it into a smooth ball. I like kneading a little cashew cream into the mixture at this time because it just makes the barfi softer, which I love. You can skip this step.
Lay a piece of parchment paper on a baking sheet or a flat baking pan. Pat out the barfi mixture on it in an even layer, about six inches square (or thinner, if you want thinner barfis). Press the sides to make them as even as possible.
Press some nuts for garnish on the top and let the barfi cool completely. When cool, cut the barfi into pieces. The barfi will store in the refrigerator for at least a week.
Vegan Kaju Katli
One of the most popular Indian sweets, Kaju Katli is probably the easiest to make vegan. The only dairy ingredient – ghee is used for flavour and greasing which can be easily replaced with vegetable oil without losing any of its deliciousness. However this sweet isn’t the easiest to make and requires a bit of work to perfect it.
Ingredients: ● 1 cup cashews – finely powdered ● ½ cup sugar ● ¼ cup water ● ½ tsp ground cardamom ● ¼ tsp saffron ● ⅓ tsp vegetable oil
Instructions:
Place the sugar and water in a saucepan and let it come to a boil. Lower the heat to simmer, add the cardamom and saffron, and let the syrup cook for about five minutes. Check it regularly to see if it has achieved a one-thread consistency. What this means is that when you place a drop of the hot sugar syrup on the tip of your thumb (don’t burn yourself) and touch the tip of your forefinger to it, the syrup should pull up in a short thread as you separate the thumb and forefinger. If that is too complicated just get yourself a candy thermometer and take the syrup off the heat when the temperature reaches 225 degrees Fahrenheit.
Heat a nonstick saucepan over low heat. Add the cashew powder and cook, stirring, about two minutes or until it is warmed through. Then add the sugar syrup to it. Turn off the heat and mix well. The mixture will start pulling away from the sides of the pan.
At this point, empty the cashew paste on a clean surface, rub some oil on your palms and fingers, and knead the paste a few times until it looks really smooth.
Pat the cashew paste into a greased plate or tray and spread it evenly. The layer should be about a quarter of an inch thick.
Set the plate aside to cool completely, then cut into diamond shapes, the way Kaju Katli is always cut.
Coconut Ladoo
Because Diwali isn’t complete without ladoo!
Ingredients: ● 2 cups (186 ml) unsweetened shredded coconut dried ● seeds from 4 to 5 cardamom pods ● 1/3 cup (75.33 ml) full fat coconut milk ● 2 tsp coconut oil ● 2/3 cup (157.73 g) ground raw sugar or jaggery use a Tbsp less for less sweeter ● a pinch of salt ● 2 tbsp coconut flour
Instructions:
Grind or blend 2 cups coconut flakes in a blender or processor to make small powdery flakes. Blend a few short cycles, move the coconut around and pulse more to avoid making coconut butter. Pound the cardamom seeds in a mortar and pestle to break into a coarse mixture and mix with the coconut.
Heat the coconut milk in a small skillet at medium heat. Add oil, sugar and salt and mix in. Bring the mixture to a bubbling boil (about 4 mins). continue to boil for another 4 minutes or until the mixture can form a half thread. (220 to 225 deg F temperature). Take off heat.
Immediately add 1.5 cups of the shredded coconut and cardamom and mix in. Add the coconut flour and mix in. If the mixture appears too wet, let it cool for a minute, Then add more shredded coconut 2 Tbsp at a time. Do not add more than 4 Tbsp else the laddoos will be dryer. The mixture becomes less wet as it cools. Let the mixture cool for 2 minutes then shape into balls by picking up 1 to 2 Tbsp of the mixture, pressing and shaping with one hand. Roll the ball in the remaining shredded coconut and serve. Cool completely before storing. Store in an airtight container on the counter for upto 3 days or refrigerated for a week. Note: Do not wait too long to shape the laddoos, as the mixture hardens as it cools.If you are not fond of cardamom, use other flavours like cinnamon or saffron.Use more shredded coconut if you do not have coconut flour. Now for the savoury portion of the festivities…
How does a Plant-based Diet promote healthy ageing?
From preventing disease and helping the environment to being cruelty-free, the plant-based diet has been steadily growing in followers as awareness of its benefits grows. If you’re not quite convinced of the merits of going plant-based, here’s one more reason to consider this now popular lifestyle choice; and if you’ve already made the switch, here’s a new reason to celebrate: it promotes healthy ageing. Yes, you’ll still grow older – that’s natural, but you’ll age gracefully, and hopefully free of the diseases typically associated with getting older.
A recent editorial published in the Journal of the American College of Nutrition in 2020 reviewed clinical trials and studies related to diseases and ageing and found that a healthy diet helps reduce risk and promotes healthful ageing.
A plant-based diet is high in fibre and lower in cholesterol and therefore scores higher on the Healthy Eating Index. It’s also key in reducing the risk of type 2 diabetes, cancer and heart disease. According to the research, plant-based diets: ● Reduce the risk of developing metabolic syndrome and type 2 diabetes by about 50%. ● Reduce the risk of coronary heart disease events by an estimated 40%. ● Reduce the risk of cerebral vascular disease events by 29%. ● Reduce the risk of developing Alzheimer’s disease by more than 50%. ● May reduce the risk for cognitive diseases such as Alzheimer’s disease by as much as 50%.
But this isn’t new news to the population living in the Blue Zones. They’re the living proof of the effectiveness of a plant-based diet and its results on health and life expectancy. If you’re not familiar with the Blue Zones, these are communities where it’s quite usual for people to live to a 100 with little to no health issues. These zones are spread across various parts of the world (Okinawa, Japan, Sardinia, Italy, Nicoya, Costa Rica, Ikaria, Greece, and Loma Linda, California) and have one main feature in common – their plant-based and healthy lifestyle.
While it all sounds simple, it’s not always easy to change the way you fuel your body. What’s important is that you take steps in this direction to increase your life expectancy but more importantly, lead a disease-free, healthy life. Here are a few tips to get started:
Increase the amount of fruits you consume
Add more veggies to your meals – they should be around 50% of your plate
Be open to new foods – there are so many fruit, veggie and protein sources that we often overlook in favour of meats and simple carbs
Try different protein sources – for instance, legumes and beans are filled with protein and offer a slew of health benefits
Going plant-based can seem like a daunting choice to make, but it’s not. You don’t have to do it all at once, overnight. Baby steps are a great way to start – there are many resources available to help you on your journey. And if you’re worried about meeting your protein quotient for the day, you can also complement it with vegan protein powder like Origin Nutrition, that comes packed with all the goodness of clean protein and is 100% vegan, soy and gluten-free and GMO free.
Protein Powder in Chocolate: Can You Put It in Healthily?
A question that could be echoing in the minds of those who want to shed weight would be is chocolate protein powder healthy? Yes, chocolate protein powder is healthy. It has all of the benefits of a protein powder plus the addition of chocolate flavoring. Chocolate protein powder can help with muscle building, post-workout recovery, weight loss, and protein intake. The addition of chocolate flavoring simply enhances the supplement for those who enjoy the flavor.
In addition to the benefits of any protein powder, studies have found that chocolate-based snacks may help people cope with anxiety and stress. There are numerous chocolate protein supplements on the market, but each has a unique nutritional profile. When deciding which supplement to buy, consider the protein content, levels of the nine essential amino acids, and any additional ingredients.
Chocolate-flavored pea protein powder is an excellent plant-based substitute for whey. Over 12 weeks, researchers found no difference in the increase of muscle thickness and strength between the two groups that received whey protein and the other pea isolate. Whey and pea supplements both have a high protein content and are complete proteins, meaning they contain all nine essential amino acids.
Protein supplements increase satiety due to their high protein content. This means that people will feel fuller after eating. This is extremely beneficial to people trying to lose weight because they must maintain a calorie deficit, and feeling fuller means a lower likelihood of consuming too many calories. Meal replacement drinks can be made with chocolate protein powder. This is especially beneficial for weight loss because they are low in calories, carbohydrates, and fat but high in protein. The type of chocolate protein powder that a person should use will be determined by their unique situation. Their objectives, lifestyle choices, personal preferences, and any allergies they may have.
For those looking to build lean muscle and strength, Chocolate flavored pea isolate powders are a great plant-based alternative. It is made from yellow split peas, and the pea is separated from the pea during the manufacturing process. Pea isolate is high in protein and iron, as well as BCAAs. The high levels of BCAAs aid in the synthesis of muscle protein. According to research, pea isolate is comparable to whey in terms of muscle gain. Another advantage of pea isolate is that it is hypoallergenic. Despite being a complete protein, pea isolate has low methionine levels. This is not a problem because people who take this high protein supplement can get methionine from other sources. Quinoa, nuts, and beans are examples of plant-based foods high in methionine.
Although chocolate is not normally associated with weight loss, chocolate protein shakes can help. The calorie count of chocolate protein shakes across a variety of brands is not dissimilar to other protein powders (both unflavoured and other flavors like vanilla and strawberry). Furthermore, because chocolate protein is already flavored, there is no need to add anything to sweeten or flavor it. This eliminates the need to add additional calories to the supplement before consuming it. A protein shake is an excellent meal replacement drink. This is not only an easy way to increase protein intake, but it also promotes satiety and contains fewer calories than a full meal. According to one study, supplementing a feed with a chocolate protein shake can help you lose weight while also maintaining your lean body mass.
Chocolate-flavored pea protein is a great alternative to whey for those looking to lose weight while following a vegan diet. Vegan chocolate protein powders are made from cacao beans, which are the raw form of chocolate. Pea protein powder, when combined with fibre and resistant starch, has been shown in studies to help suppress appetite and glycemia. Another study discovered that pea and dairy protein were equally effective at triggering satiety signals. According to recent research, pea protein hydrolysate is more effective than whey and milk protein at increasing feelings of fullness and the desire to eat. When it comes to choosing the right brand of vegan protein powder, one can rest assured and select Origin Nutrition’s Chocolate flavored vegan protein powder.
Inflammation and how to fight it with your food
Inflammation. We all have it from time to time. It’s the body’s way of letting us know that all is not as well as we think, and that it’s doing what it needs to protect you. But this isn’t always the case. Sometimes you can have persistent inflammation, even when your body isn’t under attack from an external invader. This is when it becomes a problem, and a number of chronic diseases such as asthma, arthritis and diabetes have been linked to this type of low level chronic inflammation. The good news, you can protect yourself or fight this type of inflammation with what you put on your plate, rather than at the pharmacy.
What is an anti-inflammatory diet?
An anti-inflammatory diet is one that focuses on fresh fruits and veggies, whole grains and healthy oils. Even better, the foods that help prevent inflammation also benefit you in other ways.
The rules of an anti-inflammatory diet are simple.
Eat more plants. A rainbow of veggies, fruits, whole grains and pulses is ideal.
Get your antioxidants. These are found in leafy vegetables, berries, beets, avocado, lentils, and fortunately for us Indians, ginger and turmeric.
Don’t forget your Omega-3. For us vegans, ground flaxseed, soya, walnuts and pecan are great sources.
Cut the processed stuff. It goes without saying that you want to scale back on foods that often trigger inflammation, such as refined carbs like white bread, prepackaged desserts and candy, deep or repeatedly fried foods, snack foods like potato chips and microwaved popcorn, and sugary beverages.
So what should you be eating then?
Here are 10 great anti-inflammatory foods to add to your diet.
Avocados: Avocados are packed with monounsaturated fats and fibre, and are low on sodium.
(Guacamole, anyone?)
Beets: Beets contain phytochemicals called betalains that fight inflammation. Add them to your salads and juices.
Berries: Strawberries, blueberries, raspberries, blackberries are great sources of antioxidants. They’re also great in a fruit salad, with pancakes, in your morning oats and such.
Broccoli: Broccoli is rich in phytochemicals (which are plant-based antioxidants), as well as a number of other vitamins and minerals. And it’s delicious cooked or raw, making it a versatile addition to your salads, stir fries and more.
Cherries: Cherries are a rich source of antioxidants and vitamin C, which make them a great addition to your diet. Add them to your oatmeal, eat them fresh, make them into a sorbet – get creative.
Dark chocolate: Dark chocolate is believed to be loaded with antioxidants, which are great for your heart health and healthy ageing. It’s recommended that you try chocolate that’s 70% cocoa or more.
Grapes: The benefits of grapes are quite a few, but suffice it to say that they contain two different types of antioxidants that help reduce inflammation. We like our grapes fresh, how about you?
Peppers: Bell peppers (aka green, yellow and red capsicum) and chili peppers are loaded with vitamin C and antioxidants. We like our bell peppers in salads, pastas, and curries.
Tomatoes: The humble tomato is a literal nutritional powerhouse, loaded with all kinds of vitamins and minerals that are essential to good health. And you can add it to just about anything from soups and sandwiches, to chutneys and curries.
Turmeric: A staple in any Indian kitchen, turmeric contains curcumin, a powerful anti-inflammatory compound. Good thing then, that we often use this spice in many of our curries and dishes!
Bonus: extra virgin olive oil: While fats are made out to be the bad guys, you do need certain healthy fats to be healthy. And of these, extra virgin olive oil is one of the healthiest of them all.
A final word
Being mindful about what you put on your plate goes a long way. The choices that we make today impact our tomorrows. And yes, it’s difficult to keep track of everything and make good choices all the time. Here’s the trick: it’s ok to indulge, so long as you’re fairly consistent. You can also look to supplements, as Origin Nutrition’s protein powder, to help you get the nutrients that you need and bolster your overall health, particularly if you don’t have the time to shop for specific ingredients to prepare your meals.
6 Key Nutrients To Help Support A Healthy Immune System
The immune system is tissue and organ-based multicellular network. A well-balanced diet can help your immune system. You can influence the health of your immune system by eating a balanced and varied diet, exercising regularly, and drinking plenty of water. Consuming the foods listed below will help ensure that you are getting an adequate percentage of your daily value of immune-boosting nutrients.
Vitamin C
VITAMIN C aids the immune system by promoting various cellular tasks that aid in immune function. The best sources of vitamin C are fruits and vegetables. Choose from a wide range of citrus fruits and dark green leafy vegetables. Foods high in VITAMIN C include:
ORANGE
GRAPE
LIME
LEMON
TANGERINE
POMELO
MANDARIN
PINEAPPLE
GUAVA
CANTALOUPE
STRAWBERRY
KIWI
TOMATO
SPINACH
AMLA
MOSAMBI
MANGO
Vitamin A:
VITAMIN A is necessary for the overall health of cells. Vitamin A is an antioxidant that also helps to regulate the immune system. Choose from a variety of dark green, bright red, and orange fruits and vegetables. Foods high in VITAMIN A include:
PUMPKIN
BUTTERNUT
SQUASH
CARROTS
SWEET POTATOES
RED PEPPERS
ASPARAGUS
KALE
SPINACH
BROCCOLI
GREEN LEAF LETTUCE
ROMAINE LETTUCE
MANGO
PAPAYA
GOJI BERRIES
APRICOTS
Vitamin D:
VITAMIN D is best known for its role in bone health and aids in immune function. UV sunlight rays can assist the human body in producing vitamin D. The cells in your skin can produce enough vitamin D, but synthesis may be limited depending on where you are in the world, sun exposure, and the level of melanin in your skin. Because vitamin D is found in a few foods, it may be added to milk, yoghurt, juices, bread, and ready-to-eat breakfast cereals. Foods high in VITAMIN D include:
BEEF LIVER
COD LIVER OIL
EGG YOLKS
SARDINES
MACKEREL
SALMON
TUNA
MUSHROOMS
Vitamin E:
VITAMIN E is the primary antioxidant within cells, with the primary function of providing antioxidant support. Vitamin E can help quench free radicals, which are produced as a byproduct of acute intense exercise. Foods high in VITAMIN E include:
PLANT OILS
ALMONDS
HAZELNUTS
PEANUTS
WALNUTS
DARK GREEN LEAFY VEGETABLES
Zinc:
ZINC is a mineral that aids in immune function. Zinc can be found in a wide range of foods, but it is most abundant in animal-based foods such as meat, fish, poultry, and dairy. Zinc can also be found in legumes, grains, nuts, and seeds. Foods high in ZINC include:
BEANS
CHICKPEAS
OATMEAL
PUMPKIN SEEDS
CASHEWS
ALMONDS
Protein:
PROTEIN is an energy-producing macronutrient that is involved in thousands of different bodily functions, including immune function. Protein can help the body maintain, build, and repair tissues. Protein can be found in animal foods and varying amounts in plant foods. Include foods such as meat, seafood, nuts, and seeds. Select lean proteins of high quality. Foods high in PROTEIN include:
CHICKEN
EGGS
SEAFOOD
DAIRY PRODUCTS (COTTAGE CHEESE, YOGURT, MILK)
SOY PRODUCTS (TEMPEH, TOFU, EDAMAME)
The biggest drawback for Vegans and Vegetarians is the lack of options in natural food sources that could give them protein. This is where Origin Nutrition’s vegan-based protein powder can help them. The plant-based food supplement is made out of natural vegan products.
Conclusion:
A single nutrient cannot power the immune system and necessitates a moderate balance of all nutrients. Antioxidants, for example, complement one another and can work together if they are in sync. A nutrient in excess may interfere with the action of another. A varied diet is required to provide essential nutrients.
Five Reasons Why You Should Embrace Carbs
Almost every fad diet plan I’ve come across demonises carbohydrates, telling us that to lose weight, we should either eliminate them entirely or drastically reduce our intake to lose weight. We’re told this so frequently that we don’t even question its veracity or consider the role of carbohydrates in our diet. If you’re thinking about cutting back on carbs to lose weight, here are five reasons why you should reconsider and treat yourself to a bowl of rice instead:
They are the most important part of a balanced diet:
The most important aspect of any diet is that it be balanced and healthy, which means that foods from ALL food groups must be present in the appropriate proportions. It must also be sustainable, which means it must be enjoyable. If your diet demonises an entire food group and eliminates it entirely, you will not only lose weight after a few weeks but your body will also be deprived of essential nutrients. That’s not good for anyone. Furthermore, did you know that fruits and vegetables are carbohydrates? Carbohydrates are present in many of the foods that our bodies absolutely require for good health, and not just bread, potatoes, and pasta. Instead of eg them entirely, we simply need to modify our diets to include the right type in the right proportions.
Carbohydrates should make up more than half of our diet:
According to official healthy eating guidelines, carbohydrates should make up more than half of our diet – 55 per cent. This makes it by far the most important macronutrient in a well-balanced diet. The reason is related to my previous point; the term “carbohydrates” is inclusive and encompasses a wide range of foods. Aside from the obvious carbs like pasta, bread, potatoes, and rice, the term also refers to fruits, vegetables, couscous, oats, lentils, muesli, peas, and beans. Carbohydrates are SUPER IMPORTANT to our health and energy levels, so we must not exclude them from our diets.
Carbohydrates are your body’s go-to energy source:
The majority of your body’s energy comes from macronutrients, which are carbohydrates, protein, and fat. Protein is converted into amino acids by our bodies, which are then used to build and repair muscle, skin, and other tissues, whereas fats are generally stored to protect internal organs. However, your body converts carbohydrates into glucose, which it uses to power the majority of its activities. As a result, carbohydrates are your body’s preferred energy source, which is why they should make up a large portion of your diet. As a result, if you eliminate carbohydrates from your diet, you will most likely feel hungry, lethargic, and have difficulty concentrating.
Instead, it’s all about eating the right kind of carbs to keep your body fueled. Carbohydrates are classified into two types: simple and complex. Simple carbohydrates, also known as sugars, give the body a quick burst of energy. Complex carbohydrates, on the other hand, are starchy – consider wholemeal pasta, bread, and potatoes. These carbohydrates provide a slower energy release and can actually help you feel fuller for longer.
Carbohydrates are versatile:
You can do so much with carbohydrates that cutting them out may severely limit your diet options. Nobody wants – or needs – to eat salad for every meal to stay healthy or lose weight; instead, try incorporating some complex, starchy carbohydrates to help keep you feeling fuller for longer, reduce snacking, and, most importantly, add variety to your diet. Dietary variety is essential because your body requires a wide range of nutrients for good health. Try varying your meal options – your body will thank you, and you’ll be sure to stick to your diet. After all, staring helplessly into a bowl of limp lettuce leaves does nothing to satisfy either your body or your mind!
Carbohydrates are delicious:
Consider how devastated you would be if you were told you could never eat carbs again. Then ask yourself why you chose to inflict that misery on yourself. If your diet is not enjoyable, you will never stick to it, and it will be a waste of time.
Conclusion:
If your end goal is to reduce weight by eliminating carbs from your diet, then you should reevaluate your plan. A pure nutrition vegan protein can also be a great factor that helps you in your weight-loss journey. So talking about cutting down on carbs, it can be instead done by increasing your protein intake which will not only help you reduce weight but also helps in gaining muscle. Origin nutrition has one of the best plant-based protein powder weight loss. The best part about their protein powder is that you don’t have to trade off taste for health. They offervegan protein powder in multiple flavours. Their vegan chocolate protein powderis something that one must give a try.
How To Get Enough Protein With a Vegetarian Diet
People are increasingly interested in adopting vegetarian or vegan diets or reducing their use of animal products. Shifting away from animal products is becoming easier as more fortified and nutritious plant-based foods become available. A vegan diet may be tried for health, animal welfare, or religious reasons. The Academy of Nutrition and Dietetics stated in 2016 that a vegetarian or vegan diet could meet all of the nutritional needs of adults, children, and pregnant or breastfeeding women. Even so, people who do not consume meat or animal products may have a more difficult time getting enough protein, vitamins, and minerals. A person must plan ahead of time to ensure adequate protein, calcium, iron, and vitamin B-12 intake.
Continue reading for a list of some of the best plant-based protein foods. We also discuss the differences between animal and plant proteins, as well as whether plant-based protein powders can be good protein sources. Plant-based foods can provide high levels of protein and other nutrients while containing fewer calories than animal products. The following plant-based foods are high in protein content per serving:
Lentils:
Lentils, whether red or green, are high in protein, fiber, and essential nutrients such as iron and potassium. Lentils have 8.84 g of protein per 1/2 cup cooked. Lentils are an excellent source of protein to include in your lunch or dinner routine. They can be added to stews, curries, salads, or rice to add extra protein.
Chickpeas:
Cooked chickpeas are high in protein, with approximately 7.25 g per 1/2 cup. Chickpeas can be eaten hot or cold, and many recipes can be found online. They can be added to stews and curries, for example, or roasted in the oven with paprika. Hummus, which is made from chickpea paste, can be added to a sandwich as a healthy, protein-rich alternative to butter.
Peanuts:
Peanuts are high in protein and healthy fats, and they may help with heart health. They have about 20.5 g of protein per 1/2 cup. Peanut butter contains 3.6 g of protein per tablespoon, making peanut butter sandwiches a nutritious complete protein snack.
Almonds:
Almonds contain 16.5 g of protein per 1/2 cup serving. They are also high in vitamin E, which is beneficial to the skin and eyes. They can also be an essential part of a vegan post-workout meal.
Tofu, tempeh, and edamame:
When it comes to a plant-based diet, soy products are among the highest protein sources. Soy’s protein content varies depending on how it’s prepared. 1/2 cup of edamame beans (immature soybeans) contains 8.5 g of protein. Tofu absorbs the flavor of the dish in which it is prepared, making it a versatile addition to a meal. Tofu can be used as a meat substitute in favorite sandwiches or soups. Tofu is also used in some dishes as a meat substitute, such as kung pao chicken and sweet and sour chicken. These soy products are also high in calcium and iron, making them a healthy substitute for dairy products.
Quinoa:
Quinoa is a grain that is high in protein and a complete protein. Quinoa has 8 g of protein per cup when cooked. Other nutrients found in this grain include magnesium, iron, fiber, and manganese. It is also extremely adaptable. Quinoa can be used in place of pasta in soups and stews. It can be added to salads or eaten as a main course.
Ezekiel Bread:
Ezekiel bread is a more nutrient-dense version of traditional bread. Barley, wheat, lentils, millet, and spelt are used to make it. Ezekiel bread is a great option for bread lovers looking for a more nutritious way to eat toast or sandwiches. Each slice of Ezekiel bread contains 4 g of protein. Toast the Ezekiel bread and spread it with peanut or almond butter to boost the protein content.
Seitan:
Seitan is a complete protein that is made by combining wheat gluten and various spices. People with celiac or non-celiac gluten sensitivity should avoid it due to its high wheat content. Others may find it to be a protein-rich, healthy meat substitute. Seitan becomes a complete protein source when cooked in soy sauce, which is high in the amino acid lysine.
Chia Seeds:
Seeds are low-calorie foods high in fiber and Omega-3 fatty acids, which are good for your heart. Chia seeds are a complete protein source, containing 2 g of protein per tablespoon. Chia seeds can be blended into a smoothie, sprinkled on top of vegan yoghurt, or soaked in water or almond milk to make pudding.
Hemp Seeds:
Hemp seeds, like chia seeds, contain all of the essential amino acids. Per tablespoon, hemp seeds contain 5 g of protein. They can be used in the same way that chia seeds are.
Pea powder protein:
For all the gym aficionados, protein is a lifeline and since their requirements of protein cannot be obtained just from their normal food, they have to rely on external sources like protein powders. However, for a vegan gym enthusiast finding a protein powder that does not employ whey can be a bit of a hassle. This is where pea protein powders come to the rescue. If you are also a fitness freak looking for the best pea protein powder, you can very well try out origin vegan protein powder from Origin Nutrition.
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How much protein do I need?
Protein is an important part of every cell in our body. You need
protein in your diet to help build and repair tissues.
