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5 Superfoods You Can Easily Add to Your Meals

5 Superfoods You Can Easily Add to Your Meals

Superfoods — we’ve all heard of these, and sometimes they seem to be unrecognizable, weird-tasting things you try to shove down your throat because somebody on Twitter was raving about their great micronutrient contents, amino-acids, or whatever.

However, if you want to make a slow change to a healthier lifestyle without thrashing your entire pantry tonight, there might be just a few healthy superfoods that you can easily stock up and incorporate into your diet. You can simply grab a few bags from the grocery store to add some extra oomph to your meals.

These superfoods are easy because you can sprinkle them over your food — no need to soak, cook, prepare a separate dish, or experiment in your kitchen.

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1. Flaxseed

flaxseed

    Filled with omega 3 fatty acids, lignans, and fiber, flaxseed can be easily sprinkled over your breakfast cereal, added to your pancake batter, mixed into your smoothies, or used as a topping to your lunch grain. Whether all of the claims about flaxseed as a protector against cancer and heart disease are true is something that I leave to medical researchers to flesh out, but the rich fiber contents of flaxseed certainly have a positive effect on your pathways of elimination.

    2.Goji berries

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    Goji berries

      Another easy superfood, goji berries, are very dense in nutrients: plant-derived polyphenolic antioxidants; carotenoids such as beta-carotene, zeaxanthin, lutein, beta-cryptoxanthin, and lycopene; vitamins C, B1, B2, and niacin; more than 30 essential and trace minerals including zinc, iron, copper, calcium, selenium, and phosphorus; polysaccharides; and 18 amino acids such as isoleucine, tryptophan, leucine, and arginine. You now can find goji berries in the supermarket, so simply sprinkle them over your breakfast or grab a protein bar that contains these berries for a healthy snack, and give your body a boost of all the goodies this little berry has to offer.

      3. Powdered green drink mix

      Typically, these powdered green drinks contain a mixture of spirulina, wheat grass, barley grass, chlorella, sources of fiber, and sources of antioxidants. Greens and other vegetables, as well as mushrooms, are typically added to the mix. You can easily put a scoop of this powder into a drink of your choice (such as your morning orange juice) and give yourself and your immunity system a boost.

      Prices for these powdered green drink mixes vary widely, so do read the labels. The cheaper mixes often contain a lot of filler material and have a smaller nutritional density. Before you reach for the cheapest option to try this out, spend 5 minutes doing a little research — it will save you money in the long run!

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      4. Chia seeds

      Chia seeds

        Just like flaxseed, these tiny seeds contain a lot of essential omega 3 fatty acids, as well as vitamins A, B, E, and D and minerals such as calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine, and zinc. Moreover, chia seeds are rich in protein and fiber.

        Adding chia seeds to your diet is very easy — you can simply add the seeds to your yogurt or salads, blend them into a smoothie, or, if you can find 5 extra minutes for this easy preparation, try some chia pudding for breakfast.

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        5. Raw chocolate

        Raw chocolate

          Chocolate is absolutely delicious, so you won’t have much trouble adding it into your diet or substituting your regular chocolate bars with raw chocolate (which tastes even richer than regular chocolate).

          Chocolate itself is rich in nutrients and antioxidants, but since most commercial chocolate is treated at high temperatures, the nutritional contents is lost. By processing the cacao beans at lower temperature, the nutrients and their health benefits are safeguarded.

           Do you add superfoods to your diet? How do you keep it all fuss-free?

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          Eva Lantsoght

          Eva is a university professor and a professional structural engineer. She writes about achieving excellence and success in life on Lifehack.

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          Last Updated on January 11, 2021

          11 Hidden Benefits of Using Oil Diffusers

          11 Hidden Benefits of Using Oil Diffusers

          Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

          Read on for 11 hidden benefits of using oil diffusers.

          1. Safe Scents That Make Sense

          Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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          2. Stress Relief

          Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

          3. Improved Sleep

          Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

          4. Appetite Control

          Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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          5. Bacteria and Mold Killing

          When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

          6. Decongestion and Mucus Control

          Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

          7. Mosquito Repellant

          Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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          8. Pain Relief

          While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

          9. The New Anti-Viral

          Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

          10. Improved Cognitive Function

          Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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          11. Money Saving

          With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

          Featured photo credit: Jopeel Quimpo via unsplash.com

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