Bone health chia seeds -
Some scientists believe that a high intake of omega-3s relative to omega-6s reduces inflammation in your body A low ratio is associated with a lower risk of various chronic conditions — such as heart disease, cancer, and inflammatory diseases — and a lower risk of premature death 15 , However, gram for gram, the omega-3 fatty acids in chia seeds are not nearly as potent as those found in fish or fish oil EPA and DHA.
The ALA found in chia needs to be converted into the active forms EPA and DHA before your body can use it, and this process is often inefficient 17 , 18 , 19 , 20 , High protein intake is associated with increased fullness after meals and reduced food intake 24 , Notably, these seeds offer all nine essential amino acids and are thus a high quality plant-based protein.
However, they are not recommended as the sole protein source for children 26 , Chia seeds are packed with fiber and among the best plant-based sources of omega-3 fatty acids, which have numerous health benefits.
The absorption of some minerals, such as iron and zinc, may be reduced because of the phytic acid content of chia seeds. Chia seeds are an excellent source of many essential minerals but a poor source of vitamins. They are high in manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.
Chia seeds contain a number of beneficial plant compounds, including 9 , 11 , 34 :. Clean, dry chia seeds have an extended shelf life , as their antioxidants protect their fats from damage 1 , Chia seeds contain many powerful antioxidants that may reduce your risk of chronic illnesses such as heart disease and cancer.
Chia seeds have become increasingly popular in recent years because of their high nutritional value and alleged health benefits.
Their main health benefits are listed below. Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of the omega-3 ALA.
However, ALA needs to be converted into the active forms, such as EPA, before your body can use it. Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease 48 , 49 , 50 , Human studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional breads 52 , High blood pressure is a major risk factor for chronic diseases such as heart disease.
Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels 54 , High fiber intake is linked to improved gut health and a lower risk of numerous diseases 57 , A single ounce 28 grams of chia seeds provides 9.
Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased fullness and decreased food intake.
Chia seeds have numerous benefits, including lower blood pressure, improved blood sugar control, and higher fiber and omega-3 levels.
Chia seeds are generally considered safe to eat, and few to no adverse effects have been reported from consuming them However, to avoid possible digestive side effects, drink plenty of water when eating them — especially if they have not been presoaked.
Like all seeds, chia seeds contain phytic acid. Phytic acid is a plant compound that binds with minerals, such as iron and zinc, and inhibits their uptake from foods Large doses of omega-3 fats, such as those from fish oils, may have blood-thinning effects Omega-3 fatty acids may affect the activity of your medication 62 , Chia seeds generally do not cause any adverse effects.
However, they may have blood-thinning effects in large doses, and they contain a plant compound that can reduce mineral absorption. Chia seeds are very rich in fiber , antioxidants, minerals, and heart-healthy omega-3 fatty acids. They have been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health.
Chia seeds are very easy to incorporate into a healthy diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Though chia and flax seeds are both incredibly healthy, many people wonder if one is healthier than the other.
Here is a detailed review of the…. Chia seeds are now a staple in many health-conscious households. You've probably seen a lot of delicious-looking recipes for chia seed pudding recently, but can chia seeds help you lose weight? Here's the truth. Chia seeds may be tiny, but they are extremely nutritious.
This article looks at 35 fun and creative ways to eat chia seeds. Chia seeds are well known for their impressive array of health benefits, but eating too many of them may cause some side effects. This article…. Along with a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
Here are 6 super seeds to eat for better health. Omega-3 fatty acids are very good for your health, but it can be hard to get enough if you don't eat fish.
Drizzle with olive oil and season with salt and pepper. Your name. Email optional. Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center.
Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider. Your JavaScript is disabled. Healthy Living. Looking to supercharge your health? Although tiny in size, chia seeds are a nutritional powerhouse.
Add them to smoothies, make pudding or include them in a savory dish! Health Benefits Nutrients Chia seeds are nutrient-dense and pack a punch of energy-boosting power. Quinoa and Chia Seed Protein Bowl with Grilled Chicken Breast Ingredients ½ c quinoa 1 T chia seeds 1 c spinach 4 oz chicken breast, grilled ½ c cherry tomatoes ½ avocado, mashed 1 T olive oil Salt and pepper to taste Step 1: Cook quinoa according to package instructions and stir in chia seeds.
antioxidants blood-sugar diet digestion exercise fiber nutrition weight-loss. Leave a comment. Newest on top Oldest on top. Thank you for the comment! Your comment must be approved first. Your name Email optional. Related Posts. Small Steps Add Up to Big Health Changes.
Heealth are an chiz part of the Blood sugar crash mood swings anatomy, Bone health chia seeds the foods jealth eat can affect their strength and structure. Every day, your body breaks down cia bone and haelth new chka in seeeds place," says Misti Gueron, RDN, CDEa Bone health chia seeds Angeles-based medical nutrition therapist. What you miss from your diet may be withdrawn from your bones," she says. Many people reach their peak bone mass around age 30 — and after that, you lose slightly more bone mass than you gain each year. The higher your peak bone mass is, the less likely you are to develop osteoporosis as you age, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. But no matter your age, making a few dietary changes may improve your overall bone health and enhance your skeletal structure for the rest of your life. Chia seeds are frequently featured as the star ingredient Boe many healty Bone health chia seeds Blood sugar control methods, ranging from xhia goods to protein Bnoe to smoothies and beyond. Why are chia seeds good heallth you? Apart healgh offering healthh Fat oxidation research of flavor and texture to your favorite foods, Bone health chia seeds also provide health perks, such as helping balance blood sugar and support heart health. Keep reading for a complete list of chia seeds benefits and potential side effects, as well as preparation instructions and simple ways to add them to your diet with some clever chia seed recipes. They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America. Chia is typically easy t digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes.Bone health chia seeds -
While the seeds can be eaten on their own, they don't have much taste, making them a perfect addition to many meals to boost nutrition. Chia is often used like oatmeal and added to other dishes such as yogurt, but it can also be blended with liquids and turned into a gel.
Chia pudding is even an option, with the seeds being mixed with milk, fruit, or other sweeteners like honey. While their versatility and basic makeup prove they are worth adding to your diet, there's an additional benefit that may be even more beneficial for some.
The high fiber, as detailed previously, makes chia seeds a good option for those looking to feel full longer, with digestion issues, or those trying to manage blood sugar via WebMD.
The antioxidants in chia seeds, including quercetin, offer various health benefits as antioxidants prevent damage to cells caused by free radicals. This protection which also reduces inflammation , can reduce the risk of cognitive issues, heart disease, and some cancer.
Chia seeds also contain multiple essential nutrients, elements, and minerals, including calcium, manganese, copper, phosphorus, selenium, and magnesium. These are all essential because we need to get them in varying amounts through our diet as we don't produce them on our own via Medical News Today.
According to Healthline , it's within these certain essentials that the secret power behind chia seeds lies. Healthy bones require chia seeds' calcium, magnesium, and phosphorus which help improve bone density.
These nutrients, combined with chia's high ALA content, can help provide precise nutrition for keeping bones healthy and sturdy. Keeping your bones strong is always important, but after you turn 50 they require even more attention as they become more susceptible to density issues and breaking, via Johns Hopkins Medicine.
The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin , and kaempferol.
These may all have protective effects on your heart and liver, as well as anticancer properties 1. For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects 7 , 8. Chia seeds are high in antioxidants. One oz 28 g of chia seeds has close to 10 g of dietary fiber.
Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity One study in 24 participants found that eating 0. Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results.
In an older study from involving 90 people with overweight, consuming 50 g of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss.
However, studies on chia seeds and weight loss have provided mixed results. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood.
In turn, this can reduce your risk of heart disease Consuming ALA , the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.
Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.
However, more human research is needed. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health.
Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group. The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically.
Ultimately, more human research is needed. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density. Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds.
People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease Promisingly, animal studies have found that chia seeds may improve insulin sensitivity.
This might help stabilize blood sugar levels after meals 26 , 1. In particular, older research from and suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds 27 , Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.
Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed. Chia seeds are incredibly easy to incorporate into your diet.
They taste rather bland, so you can add them to pretty much anything. They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes.
Plus, they work wonders in homemade fritters as a binding agent. Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.
The seeds appear to be well tolerated. Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies. A common serving size is one ounce 28 g or tbsp of chia seeds.
Remember to drink plenty of water to reduce the risk of any digestive side effects. Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content 14 , That said, eating too many can cause some side effects, so start with a small dose, like 1 oz 28 g daily, and make sure to drink plenty of water.
Both animal and human studies show chia seeds may help reduce visceral belly fat in certain populations. However, larger, higher-quality studies are needed 14 , 28 , A tablespoon of chia seeds is about 0. That said, to see any benefits, you might want to consume a little more. Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare.
Studies suggest chia seeds have various health benefits, ranging from weight loss to a reduced risk of heart disease. However, more research involving humans is needed before any firm conclusions can be made.
If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet. Add 1 teaspoon tsp of maple syrup or honey if desired. Stir everything together, transfer the mixture to jars, and keep them in the fridge for a few hours or overnight.
Top your chia pudding with fresh fruit and nuts or seeds before enjoying it. You can experiment with flavor combinations like peanut butter and mashed strawberry, coconut milk and mango, or cocoa powder and banana.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
For overseas orders, seds will NOT be charged GST. New customer? Create your account. Lost password? Recover password. Remembered your password? Back to login.
0 thoughts on “Bone health chia seeds”