Blueberry and vanilla chia pudding recipe
This particular recipe is high in magnesium, tyrosine, vitamin C, and omega-3 all of which can help you quit smoking.
Even better it is the perfect recipe to help kick-start your day and there’s no better time to start than tomorrow – No Smoking Day.
Ingredients:
- 300mls almond or oat milk
- 50g fat-free cottage cheese
- 4tbsp chia seeds
- 75g blueberries
- 1 – 2tbsp maple syrup or honey
- 1tsp vanilla extract
Method:
First of all blend all the ingredients apart from the chia seeds and blueberries, until they are smooth.
Next, taste the mixture until it is suitable for you. If needed you can add a tablespoon of maple syrup or honey.
Put the mixture into a bowl and mix in the chia seeds.
Then refrigerate the mixture overnight.
Before serving stir the mixture one more and then top it with blueberries.
For an extra health benefit add more fruits to the topping.
This particular recipe is also great for reducing cravings and improving your mood due to the vitamins.
Serves: Two people
The experts also shared which vitamins and minerals can help you go smoke-free:
Magnesium
Magnesium in the body often goes down due to smoking. However, over time low magnesium levels can result in higher risks of strokes, heart attacks, and diabetes.
One particular side effect when quitting smoking is stress and anxiety. This particular feeling may cause a relapse in going back to the habit. However, magnesium-rich foods can help.
Good sources of magnesium include whole grains, nuts and seeds.
L-Tyrosine / Tyrosine
This is an amino acid linked to dopamine production, which is the happy hormone in our bodies.
Foods such as chicken, tofu, almonds and cottage cheese are great examples of tyrosine. Overall, poultry foods are a great source of Tyrosine.
Vitamin C
This particular vitamin helps the body and cells deal with oxidative stress, which is mainly caused by smoking.
Fruits are high in vitamin C but oranges, guava, kiwi, mango and papaya contain high levels.
Elsewhere bell peppers, in particular, orange and red ones contain more of the vitamin than the yellow or green ones.
Omega-3
This is a fatty acid essential when you’re planning to go smoke-free. Omega-3 contains anti-inflammatory properties, which can reduce inflammation caused by smoking.
Of course, fish is a great source of omega-3 but other sources include hemp seeds, brussels sprouts, and walnuts.
B vitamins
This can impact your energy levels with this vitamin being depleted when smoking.
You can find these foods in B vitamins:
B6 – poultry, pork, soybeans, and wheat germ
B12 in eggs, nutritional yeast, and pomegranates; and folate in leafy greens, broccoli and peas.
B vitamins are often added to cereals, plant-based milks, and even coffee.
Vitamin E
This is another vitamin which is depleted through smoking. The power of vitamin E can even support lung health which is the opposite of smoking.
Avocados, pumpkin and almonds are all great sources of vitamin E. Another great way to add it to our diet is through extra virgin oil or avocado oil.
This is the recommended amount of supplements and vitamins you need each day:
Magnesium – 300mg daily for men, 270mg daily for women.
Tyrosine – 100 – 500mg a day (short-term only).
Vitamin B6 – 16.5mg daily for men, 13.2mg daily for women.
Vitamin C – 40mg daily for men and women.
Vitamin E – 4mg daily for men, 3mg daily for women.
Omega 3 – 1,600mg daily for men, 1,100mg daily for women.
When it comes to making a major lifestyle change or altering your diet speak to your doctor first for more information and advice.
This story originally appeared on Express.co.uk
