TOP 5 MUST-HAVE POWDERS IN A SELF-LOVING PANTRY

Ok girls, you know by now I love a good powder. They are easy to implement into almost any dish, smoothie etc. to boost our nutrition every single day.

I’m kinda obssesed with them because of the boost they provide with no trouble involved.

 

Therefore, I wanted to share 5 of my favorite powders I definitely can’t live without. I use these every day, starting with my oatmeals, through my smoothies, pancakes, drinks, popcorn – seriously guys, you can sprinkle them on top of anything & get a huge kick of micronutrients!

 

I also use them to love others – I have a new, big german family whose idea of lunch is french fries & schnitzel. No joke, it’s even a part of the Christmas lunch.

No wonder I wanted to become nutritionist after spending a few months with them. Super grateful!

 

Anyways, every time I make a cake or something, I secretly feed them well by adding a bit of these powders.

 

It’s also a great help for my daughter – 3 year olds can be picky with food, so I let her have her way while secretly feeding her healthy.

Nice trick.

They have no idea what hit them. What can I say, nutrition is obviously my super power.

 

1. Cocoa

 

Yes, I’ll start with Food of the Gods.

I’m super passionate to revealing how delicious health can be. Many people think they have to give up everything they love to eat healthy, but that’s BS.

Since I started upleveling my healthy eating, I found that it’s way more delicious than anything I previously enjoyed. Wouldn’t go back for anything, seriously.

 

Now, if cocoa powder wasn’t a part of that self-loving, healthy choices journey – I’d probably be back to eating french fries for Christmas.

 

I already shared why cocoa (and chocolate, but since we’re talking powders.. :)) is awesome, and I’ll share it again, in case you’ve missed it.

To start with, I’d like to recommend using raw cocoa powders that are minimally processed – highly processed powders (any foods, for that matter) lose a lot of the nutrients that make them awesome. That’s why, for example, you want to stock up your pantry with 85% cocoa, raw chocolates instead of milk chocolates. First ones still contain the good stuff.

 

Cocoa contains tons of flavonoids, which are powerful antioxidants. They protect us from nasty free radicals.

Meaning, cocoa protects us from cancer & acts anti-infammatory (1)

Flavanols in cocoa are also good for our skin, making it soft & gorgeous (2)

Moreover, epicatechin (a form of flavonoid found in cocoa) is beneficial for our brains; it may improve congitive function (3)

 

As if we needed more reasons to enjoy cocoa.. it’s packed with fiber! And you know what that means – happy poop!

Studies show that enjoying cocoa regularly leads to improved bowel movement. (4)

 

Cocoa may also regulate lipid metabolism, decreasing production of fats (5)

Cocoa has positive effects on the blood pressure, insulin resistance, platelet function, cardiovascular health, as well as LDL cholesterol by reducing its oxidation (6, 7, 8)

 

I don’t know about you, but I’m 100% convinced & on my way to enjoy some cocoa, as I do every day in my Magical Ashwagandha Drink!

(P.S. I’ll soon reveal how awesome new mugs I use to drink from are! You’re gonna LOVE it!)

 

Here you can read even more about cocoa & how awesome it is.

 

2. Ashwagandha

 

I wrote about it recently, but it’s so freakin’ amazing I’ll do it all again.

It’s a serious game changer, guys. I don’t know how I lived before Ashy. (Yes, it’s my friend & I named her)

 

It’s super beneficial for our mental & physical vitality.

Ashwagandha is adaptogen, which means it belongs to a specific type of herbs that help our bodies adapt to stress & decrease it. It improves our resistance towards stress. (9)

Consuming ashwagandha regularly stabilises our mood & helps us fight anxiety. Basically, it keeps us sane 🙂

Moreover, it contains antioxidants & has anti-inflammatory properties. Which leads us back to protection against free radicals. (10)

 

Ashwagandha may help improve memory, executive function, attention & information processing speed. (11)

Probably my favorite benefit of consuming ashwagandha is how well it helps against insomnia, nervousness & restlessness. (12) I used to spend like 2-3 hours rolling in my bed before finally falling asleep. Now I look back at those days with a smile on my face, thinking – I’m free!!

 

As some who enjoys getting stronger, ashwagandha is inevitable in my everyday diet, since it increases muscle strenght & size! (13) If you’re into resistance training, this is a must-have.

 

3. Cinnamon

 

Cinnamon is definitely my favorite spice – it’s so warm & smells fantastic & I can’t imagine not having it in my pantry. I use cinnamon every single day. I use it my coffee, smoothies, almost all of my desserts, and lets just acknowledge that Christmas without cinnamon just can’t work.

Love it. 100%!

 

Aside from magic it brings to the kitchen, cinnamon does magic for our health too.

It’s PACKED with antioxidants, such as polyphenols

Cinnamon shows anti-inflammatory, antimicrobial, anticancer,  antidiabetic, lipid-lowering, and cardiovascular-disease-lowering properties. Enough said. (14)

 

It also reduces LDL (bad) cholesterol levels & triglyceride levels, but increases HDL (good) cholesterol levels (15)

Cinnamon had positive effect on all the factors of metabolic syndrome; insulin sensitivity, glucose, lipids, antioxidants, inflammation, blood pressure, and body weight (16)

 

That being said, keep in mind to use Ceylon cinnamon if you consume a lot of it, not Cassia.

Cassia cinnamon in large doses can be harmful – it contains ca. 1% coumarin, which can be toxic in larger dose. In small doses, ca. 1 teaspoon daily, it should be okay, but more than that can be harmful for some people (we’re all unique & react uniquely to different doses, but do keep this in mind).

4. Camu-camu

 

Along with cinnamon, camu-camu powder is a must-have in my morning oatmeal.

It contains INSANE amount of vitamin C; just a teaspoon (5g) supplies more than 1000%DV.

It’s the richest vitamin C food ever, it makes oranges & lemons looks like complete newbies 🙂

A cup of fresh berries contain up to 2145 mg of vitamin C, which is 3575%DV – insane. (17)

However, it’s highly unlikely to find fresh berries to buy, so powder is what we’ll usually be using. Which is fine, because powder is more nutrient dense because of water removal.

 

I add just a half teaspoon or less, to boost vitamin C intake right at the start of the day.

The reason why I don’t add more is that vitamin C is water soluble, which means – if you add a teaspoon & consume 1000% more than you need for the day, you’re going to pee a lot of vitamin C. As Sheldon once told Penny when she was buying vitamin supplement – You’re just buying an expensive pee. 😀 Something like that.

I find that wasteful, so I add just a tiny bit.

 

Aside from vitamin C, camu-camu contains carotenoids, copper & a lot of manganese.

It’s a powerful antioxidant, not only because of its vitamin C content, but also because of other natural compounds it contains.

Camu-camu also contains flavonoids.

Being a cocktail of nutrients, camu-camu may slow down aging & be beneficial for our eyes.

 

I’d definitely recommend adding camu-camu powder to your pantry – it’s the easiet way ever to consume enough vitamin C, it’s super healthy & all you need is a tiny bit of it to enjoy the benefits. My pack usually last for over half year – I’d call it super worthy investment.

 

This goes especially for those of us who share home with people that are not insterested in their health, to sneak in some goodies into their meals without them noticing.

 

5. Turmeric

 

Turmeric is another one of my must-have powders.

It shows anti-infammatory properties & is super rich in antioxidants. It’s one of the most powerful spices when it comes to phytonutrient content.

It’s also a great source of iron, vitamin B6, niacin, vitamin C, manganese, vitamin E & zinc.

Just one tablespoon will give you 16% DV of iron, 26%DV manganese & 6%DV of vitamin B6 (18)

 

Curcumin is mainly what makes turmeric so awesome – it’s a polyphenol that shows a wide range of health benefits; anti-inflammatory, antioxidant, it’s beneficial for blood sugar & blood fat levels. It’s also has a great power to prevent & fight cancer.

Now, the procentage of curcumin in turmeric is not that high (19), so if you want to “fully” embrace the benefits of curcumin, you should probably consume curcumin extract instead of just turmeric powder.

But don’t ditch turmeric – it tastes great in a lot of recipes + adds nutrients, you need it 🙂

 

 

FINAL WORD

 

These 5 are an absolute must-have for me, and considering their wonderful benefits, I’d suggest you to try them.

 

A bonus powder I’d recommend is some kind of super-berry powder.

I cannot include any links because I buy this one in the local shop, but I can tell you ingredients so that you can find one that you like: aronia berries, acai berries, hibiscus, cranberries & raspberries. All of these are incredibly healthy, packed with antioxidants.

My favorite way of enjoying this powder is sprinkling it over my popcorn, along with cinnamon & mixing all of that with some 85% cocoa chocolate. Nothing better, if you ask me.

If you follow me on Instagram, you know I even eat these popcorn for lunch. I just love it.

 

YOUR TURN:

 

What are your must-haves in the pantry?

Powders you use every day?

 

Any of the ones I mentioned?

I want to know! Tell me 🙂

Lots of love,
Nina

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