We are what we eat. These days there is so much going on when it comes to healthy food. Maybe it sounds a little difficult to have your healthy meal while on a budget. But actually you don’t need the fancy products that cost a lot. Many foods will provide you the proper nutrition, while being not so money wasting. The nature has so many products for our needs. These products will make your tummy and wallet happy in the same time!
1. Sunflower seed
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Looking for a healthy snack? Then you should have some sunflower seed.Despite their small size, sunflower seeds are a dense source of vitamins and minerals and essential oils. These ones are available at markets through the whole year. But what makes these black seeds so special? They contain big amounts of healthy fats. That’s why sunflowers have been used for oil production. Sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1. About a quarter cup, or 35 grams of this goodness contains 7 grams of proteins. It contains 60% of the recommended daily intake of vitamin E, which is a very important vitamin for the overall health. The high levels of magnesium help fight depression. So these little seeds can really make you happy!
How to consume?
You can sprinkle these little ones over a salad. They taste great with fresh vegetables. Sprinkle them on bread before you put it in the oven. Or toast them shortly and have them as a movie night snack. Easy, but delicious!
2. Sesame seed
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We love sesame seeds sprinkled on top on bagels or bread, but we really do not use it on a regular basis. These seeds deserve to be called the “ultimate super food” due to it’s many nutrients. They can be incorporated into all recipes, regardless sweet or savory. 100 grams of seeds carry 573 calories. Although much of its calorie comes from fats, sesame contains several essential health-benefiting nutrients, minerals, antioxidants, and vitamins. The seeds are incredibly rich sources of many essential minerals. Calcium,iron,manganese,zinc,magnesium,selenium and copper especially concentrated in sesame seeds. That’s why they are so important and we should include them in our diet.
How to consume?
A famous spread called Tahini is made out of sesame seeds. It is widely used, and it is a special ingredient in preparing hummus. Gomashio is a Japan’s specialty, which uses ground sesame seeds. These seeds can also be used to prepare desserts.
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Nutty and pleasant in taste, poppy seeds are nutritious oil seeds used as a condiment in cooking.They have unique and rich flavor due to the healthy fats. Poppy seeds contain many compounds that found to have antioxidant, disease preventing and health promoting properties. This plant is rich in calcium,copper and iron. Copper helps in building the white blood cells. One teaspoon of poppy seeds has 4 percent of the recommended daily intake of both calcium and phosphorus, which combine to form the mineral used to build bones. The seeds are excellent source B-complex vitamins such as thiamine, Pantothenic acid, pyridoxine, riboflavin, niacin, and folic acid.
How to consume?
An easy way to add poppy seeds to everyday diet is to sprinkle them on top of salads, or wholewheat pancakes. They have a strong flavor that will add some spice to your dishes.