6 Seeds you must include in your diet !

1- Pumpkin seeds


They are high in protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, Vitamin K and vitamin E. In addition, they promote better sleep and have anti-microbial properties. Pumpkin seeds also protects against osteoporosis and help fight chronic disease.

2- Hemp seeds


A complete protein. They contain the essential fatty acids omega 6 and omega 3, and are source of soluble and insoluble fiber. They are also a great source of vitamin A, B1, B2, D and E.

3- Sunflower seeds

Vitamin E neutralizes free radicals. Magnesium builds strong bones and helps lower blood pressure, decreases muscle tension, migraine headaches, soreness and fatigue.

4- Flax seeds

They are high in fiber and lignans which help promote digestive health,  and omega 3 fatty acids which reduce inflammation.

5- Chia seeds

Calcium and phosphorus promote bone health. Fiber promotes digestive health.  Omega-3s reduce inflammation. Antioxidants neutralize free radicals. High protein. Regulates insulin levels.

6- Sesame seeds

Calcium and phosphorous promote bone health. Antioxidants and manganese neutralize free radicals. Zinc prevents osteoporosis. Eases stress and reduces hypertension.

10 ways to use Virgin Coconut Oil

1- Deep-conditioning hair treatment

Apply virgin coconut oil to your hair twice a week and leave it overnight. The result will be shinier, healthier hair.

2- Natural Facial Moisturizer

Whether your dry skin is due to aging, excessive sun exposure or harsh household chemicals, virgin coconut oil is a good solution to get that smooth skin back.

3- Makeup remover

Dap a cotton ball or makeup remover pad in coconut oil to easily remove makeup

4- Weight Loss

When it comes to weight loss, metabolism is a big deal, so the faster you can get your metabolism going, the more calories your body will burn. Coconut oil is considered thermogenic, which essentially means that when you eat it, it tends to increase the amount of fat burning going on in your body more so than the other oils that you could be consuming.

5- Healing Sunburn

Virgin coconut oil is a nice, soothing relief for sunburn stings and burning sensations. Applying it regularly treats the sunburns completely and avoids further complications.

6- Faster wound recovery

Apply virgin coconut oil to the wound regularly for several days to speed up its recovery and prevent scaring.

7- Prevents heart disease and high blood pressure

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL) in your body, but also help prevent the LDL "bad" cholesterol into good cholesterols. By increasing  the HDL's in the body, it helps promote heart health, and lower the risk of heart disease.

8- Prevents Gum Disease and tooth decay

Coconut oil has been used for centuries as a way to cleanse the mouth of bacteria and help heal periodontal disease. Coconut oil is one of the most effective oils for oil pulling due to it's high concentration of antibacterial MCFA's. By swishing the oil in your mouth the oil denatures the bacteria and sticks to it. Removing oral bacteria greatly reduces your risk of periodontal disease.

9- Digestive support

Coconut oil is easy to digest and contains compounds that destroy bad bacteria, promote growth of probiotics and kill parasites.

10- Anti-fungal cream

Coconut oil can be used topically to treat athletes foot and skin fungus.

Food to help fight phlegm

Having constant phlegm build-up in the nose and throat can be a nuisance and can even cause bad breath. while it is  a relatively minor problem, it does affect the everyday lives of suffers, who are unable to go anywhere without a pocket full of tissues. Here are some food that can help fighting phlegm:

1- Pumpkin

Pumpkin is full of vitamins A, C and E, with calcium, copper, potassium and phosphorus. in addition, pumpkin seeds are full of omega-3 which is known to have inflammatory properties while the flesh contains antioxidant properties.

2- Honey

honey is antibacterial, anti-inflammatory, and antifungal, it contains antioxidants and flavonoids.

3- Pineapple

Pineapple is full of Vitamin A and C, with calcium, phosphorus and potassium. it contains bromelain which works mainly to regulate the digestive system and also has beneficial effect on mucus and phlegm production too.

4- Chamomille Tea

Chamomille tea has been proven to reduce the effects of nasal congestion. it contains flavonoids and apigenin which can actually help to clear the inflammation that has led to the increase of mucus production