Good Lifestyle

Maintain a fort and healthy intestine Take advantage of your digestive, immune, nervous and endocrine systems, according to Cleveland clinic . Foods rich in added sugars, saturated fats and acidity can wreak havoc on your microbiome. Fortunately, supervisors that serve as a probiotic, such as chia seeds, can help correct the course. In a series of Tiktok videos, gastroenterologist Joseph Salhab , Do, share its magic breakfast combos preferred for intestinal and liver health.

In relation: Gastroenterologists say it is food n ° 1 for your intestinal health .

Pudding at the Blueberry Chia

Everything you need to prepare a breakfast at the origin of the brain, which likes the liver, is a handful of blueberries, a spoonful of natural yogurt, chia seeds and a drizzle of honey. Everything meets in less than five minutes and is an easy meal to eat on the go. Without forgetting, he is responsible for healthy nutrients.

"Blueberries, cocoa feathers and chia seeds provide antioxidants and omega-3 plants that support memory, concentration and healthy cerebral signaling," says Salhab. "These same nutrients help reduce liver inflammation and support fat metabolism."

In addition, the Greek yogurt and chia seeds are known to "promote a healthy intestine with probiotics" and help maintain a balanced microbiome.

Here's how to make salhab Pudding recipe for blue chia ::

Ingredients:

• ½ cup of fresh blueberries (more additional for the garnish)
• ½ Cup of Greek Nature
• 1 tablespoon of chia seeds
• ½ teaspoon of vanilla extract
• 1 teaspoon of honey (optional)
• 1 teaspoon of cocoa feather / crushed dark chocolate

Instructions:

• Crush the fresh blueberries with a spoon in a container
• Add yogurt, chia seeds, vanilla and honey
• Stir until it is completely combined
• Garnish with fresh blueberries and crushed cocoa
• Cover and refrigerate for at least two hours or overnight
• Appreciate!

Mango chia pudding

Salhab also likes to mix fresh mango With yogurt and seeds to create a mango chia pudding.

According to the Cleveland Clinic, a cup of chopped mango contains 67% Of your recommended daily value of vitamin C, 20% of copper, 10% of vitamin A and 10% of vitamin E. Tropical fruit is also rich in folate, magnesium, potassium, vitamin B6 and vitamin K.

Here's how to do Mango chia pudding ::

Ingredients ::

• 1 mango, peeled and trenched
• 1 cup of Greek nature yogurt (can also use coconut yogurt)
• 2 tablespoons of chia seeds
• 1 tablespoon of maple syrup (optional)

Instructions ::

• Mix the mango to smooth consistency
• Add the yogurt, chia seeds and maple syrup
• Stir until it is completely combined
• Cover and refrigerate for at least two hours or overnight
• Appreciate!

In relation: Gastroenterologist reveals 3 vegetables he eats for liver health .

What are the health benefits of chia seeds?

As a supervision, Chia seeds are a "good source of calcium, magnesium and phosphorus, which are essential for bone health" and "contain many antioxidants", "," Lauren Ramsey , MD, MBA, breast surgeon and Creator of medical content , previously told Best life .

"The inclusion of antioxidants in your diet supports overall health and can even reduce the risk of heart disease and cancer," she added.

Two tablespoons of chia seeds satisfy around 40% of the daily intake recommended by fibers for adults. According to Ramsey, "fibers help digestion, promote feelings of satiety after eating, help control the absorption of blood sugar, regulates cholesterol levels and supports a healthy intestinal microbiome".

Incorporating more of these nutrition seeds in your daily diet could also benefit your quality of sleep.

"Chia seeds are loaded with magnesium, the number one neuroprotector of the brain", " Daryl Gioffre , DC, chiropractor, nutrition expert and founder of Alkamind , previously told Best life . "Magnesium is also essential for a good night's sleep. It also calms your nervous system, relaxes your muscles and maintains your body's gaba levels - the neurotransmitters responsible for the" deactivation "of awakening."

In addition, they are filled with omega-3 fatty acids which "supports heart health, reduces inflammation and helps the brain functioning," said Ramsey.

While Salhab obtains its daily solution with pudding at the Chia, you can also sprinkle the seeds on oat flour, yogurt or a smoothie bowl (you can also mix them directly in your smoothie). Alternatively, you can add them to soups and salads, bakery products, stir -fry and vinegrimettes. Gioffre likes drinking water mixed with chia seeds and fresh lemon juice.