Tag: tofu

Add Omega 3’s to your Diet

Add Omega 3’s to your Diet

Omega 3

Feeling depressed lately or having achy joints or feeling tired all the time? This clearly shows that you need to add more omega 3’s in your diet. Most of our diets are low in omega 3 fatty acids.

Omega 3 fatty acids are a type of PUFA which are very essential for our body. If your diet is poor in omega 3 fatty acids, you can be prone to depression, heart disease, diabetes, inflamed joints, brittle nails, dry hair and poor concentration.

Now lets have a look at the sources of omega 3 fatty acids to be included in our diets.

  • Flaxseeds- rich in Alpha linolenic acids. Add a tablespoon of the powder to your porridge or in a smoothie or a teaspoon of flaxseed oil to your salad as a dressing.
  • Fish- try to eat fish such as sardines and salmon atleast 3-4 times a week.
  • Walnuts- add them to your porridge or in your favorite baked dish.
  • Tofu and soybeans- If you are a vegetarian, then add tofu in your diet
  • Canola oil- More stable than olive oil for cooking.
  • Seeds- Pumpkin seeds, hempseeds, mustard seeds
  • Enriched eggs with omega 3 fatty acids. Although not available in India, but are as good as fish.
  • Fish oil supplements for the super duper busy people who want to supplement their diet in omega 3 fatty acids.

So if you cannot concentrate at work or feel tired always, snack on walnuts and other seeds to pep up.

Tofu and its benefits

Tofu and its benefits

tofu_benefitsSoya products are being rated quite high on the nutritional front and has been a boon to people who are allergic to milk and its products.

Tofu is a kind of cheese made from soya milk. It is quite similar to cottage cheese or paneer. It is highly nutritious, rich in proteins and is free from saturated fats.

It is said to lower the bad cholesterol and helps to prevent heart disease. It is a boon for women going through the menopausal phase and helps to sail smoothly through this phase. It regulates the hormonal imbalance of estrogen levels in the body hence reducing the symptoms of menopause.

It improves bone health as it is rich in calcium and helps to prevent osteoporosis which is seen in women during menopause.

It is rich in minerals like iron which improves the hemoglobin levels in blood and also rich in other minerals like copper, manganese and last but not the least selenium. Selenium is an antioxidant and hence helps in reducing the levels of free radicals in the body and thereby prevents cancer.

Tofu can replace paneer as full fat paneer is high in saturated fats. This can be used in vegetable stirfry and also can be grated and added to soups, salads and sandwiches.

Tofu smoothies can be a good substitutes for expensive protein powders for those who are into muscle building or those who want to gain weight.