Not a day goes by without new nutrition trends emerging... New foods are on our agenda every year. What needs to be known at this point is that it is wrong to see each food as a tool for losing weight while it is a miracle for our health. Amaranth, quinoa and chia are among the top three foods that have been wondered about recently.
Here are the miracles that come from seeds:
AMARANTH: Seeds from the Amaranthaceae family are edible, It is a plant whose colors vary from dark purple to red and gold. Although it is not a legume, it contains high amounts of protein. Although grains lack the amino acid lysine, amaranth contains this essential amino acid. Another feature of amaranth that attracts attention is that it contains squalene, a phytochemical that lowers cholesterol and fights cancer. Squalene is an antioxidant that may prevent blood flow to tumors. A study conducted on diabetic rats showed that amaranth lowers blood glucose levels, that is, prevents hyperglycemia, increases insulin levels, and brings the effects of elevated liver function to normal limits. Amaranth, which is normally a hard seed, can be popped in a pan like popcorn or boiled and softened and then consumed by adding it to salads, yoghurt and soups.
QUINOA: The main grain of the Incas. called quinoa; It is a grain with high fiber and protein content, low glycemic index, gluten-free, and available in white, yellow, black, brown, red and purple colors. There are 13.10 grams of protein in 100 grams of quinoa. This value is three times higher than rice and two times higher than wheat. The fiber content of quinoa is approximately 2 times higher than other grains. Its high fiber content helps regulate bowel movements. It helps in voluminous defecation. Quinoa, which contains vitamin B2 (ribofylavin), supports the body's energy production by contributing to energy metabolism in brain and muscle cells. Quinoa, like amaranth, is among the grains that contain the amino acid lysine. Quinoa has high iron content; It is a good alternative for those who eat vegan, have anemia problems and those who face constipation problems. It is also suitable for celiac patients as it does not contain gluten. It is a good alternative. Quinoa contains high amounts of antioxidant precursor manganese. In addition, it provides protection against the negative effects of free radicals by ensuring tissue regeneration with its superoxide dismutase enzyme content.
CHIA: Although we have just started to hear about it, according to many evidence, chia seeds were used by people in 3500 BC. It started to be used by. Aztecs and Mayans ground chia seeds and used them as flour, pressed them as oil, and mixed them with drinking water. Chia seed means 'power, strength' in the language of the Mayans. And at that time, they believed that it provided people with endurance and strength for a long time. Studies conducted to date have shown us that chia seeds contain fiber, omega fatty acids, calcium, protein and antioxidants. Individuals generally remain below the recommended amount of fiber to be consumed during the day. Chia seeds are a good source of fiber. Dietary fiber slows digestion. It provides a feeling of fullness by expanding the fluids in the digestive system. At the same time, Chia seeds have the ability to absorb their own weight many times. With this feature, it helps curb your appetite. Adding chia seeds to your daily diet will be effective in reducing your daily calorie intake. Chia seeds have high fiber content as well as omega-3 fatty acid content. Although everyone thinks of fish, especially salmon, when we say omega-3 fatty acid source, I must say that chia seeds contain more omega-3 fatty acids than salmon. Chia seeds can be consumed by adding them to salads, sauces and vegetable dishes. When it is swollen in water or milk and gelled, it can be consumed by making pudding. People using blood thinners and hypertension patients should use it by consulting their doctor and dietician.
Read: 0
