Initial research on rats induced Performance nutrition plan xhia cancer suggests the oil extracted from ib seeds may inhibit cancer cells 12but more studies need to be conducted before applying this finding to the general population. I Was Diagnosed With Colon Cancer at Should Know.

High in fiber chia seeds -

Position of the academy of nutrition and dietetics: health implications of dietary fiber. J Acad Nutrit Diet.

Academy of Nutrition and Dietetics. Easy ways to boost fiber in your daily diet. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. doi: USDA FoodData Central. Seeds, chia seeds, dried.

Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia seeds Salvia hispanica L. Melo D , Machado TB , Oliveira MBPP. Chia seeds: an ancient grain trending in modern human diets. Food Funct. Sala-Vila A, Fleming J, Kris-Etherton P, Ros E.

Impact of α-linolenic acid, the vegetable ω-3 fatty acid, on cardiovascular disease and cognition. Adv Nutr. DiNicolantonio JJ, O'Keefe J. Mo Med. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds-current state of knowledge.

Centers for Disease Control and Prevention. Heart disease facts. What are chia seeds? Khalid W, Arshad MS, Aziz A, et al. Food Sci Nutr. Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia Salvia hispanica L.

J Food Sci Technol. Deepika, Maurya PK. Health benefits of quercetin in age-related diseases. Janciauskiene S. The researchers also found that calorie intake was significantly lower when the participants consumed yogurt with added chia seeds versus chia-free yogurt.

These findings suggest that including chia seeds in a healthy diet could help support weight loss efforts. Though chia seeds are small in size, they contain a surprising amount of nutrients. Chia seeds are rich in several minerals, but are especially high in magnesium , manganese, and selenium.

Magnesium is a mineral that your body needs for essential functions such as DNA synthesis, muscle contraction, nerve function, blood sugar regulation, and blood pressure maintenance.

Unfortunately, many people underconsume this important nutrient, which can lead to low magnesium levels. Low or deficient magnesium levels can negatively impact health in a number of ways and lead to health issues like stroke , high blood pressure, and depression.

Selenium is essential for thyroid hormone production and the regulation of inflammation, while manganese is involved in energy metabolism and immune function. Chia seeds also provide fiber, plant-based protein , and healthy fats, making them a nutrient-dense choice. However, because chia seeds are very high in fiber, they may cause digestive symptoms, like gas, diarrhea , and bloating.

Another potential risk associated with chia seed consumption is that, when exposed to fluids, chia seeds may pose a choking hazard, especially in people with swallowing issues.

Chia seeds swell when exposed to liquids and take on a thick and sticky consistency, which can pose a risk for those with swallowing difficulties as they can become lodged in the esophagus and cause an impaction. Chia seeds are highly nutritious and versatile. Here are a few ways to add chia seeds to your diet:.

To make a simple, yet filling chia pudding, combine four tablespoons of chia seeds with one cup of milk in a mason jar and stir. After a few minutes, give the mason jar a shake and then let the mixture firm up for about an hour.

You can add sweeteners, like honey or maple syrup, to taste and top your chia pudding with nutritious ingredients like fresh fruit, nut butter, and sliced almonds. Chia seeds are the nutritious seeds of the Salvia hispanica L.

Though tiny, chia seeds are packed with nutrients like fiber, magnesium, and plant-based protein. Studies show that eating chia seeds may benefit health in several ways, such as improving heart disease risk factors like high blood pressure and cholesterol levels and supporting digestive health.

Try adding chia seeds to oatmeal and yogurt or make a simple chia pudding that you can enjoy for a filling and nutritious breakfast, snack, or dessert. Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž.

Chia seeds Salvia hispanica l. doi: Silva L de A, Verneque BJF, Mota APL, Duarte CK. Chia seed Salvia hispanica L. consumption and lipid profile: a systematic review and meta-analysis.

Food Funct. DOI: Alwosais EZM, Al-Ozairi E, Zafar TA, Alkandari S. supplementation to the diet of adults with type 2 diabetes improved systolic blood pressure: A randomized controlled trial.

Nutr Health. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The chemical composition and nutritional value of chia seeds—current state of knowledge.

Department of Agriculture. FoodData central. Chia seeds. Prasad KN, Bondy SC. Dietary fibers and their fermented short-chain fatty acids in prevention of human diseases.

Mech Ageing Dev. Published online October 15, S 18 Balestrieri P, Ribolsi M, Guarino MPL, Emerenziani S, Altomare A, Cicala M. Additional health benefits of chia seeds, thanks to the generous helping of fiber they contain, include:. So far, researchers looking to genetically optimize crops have mainly focused on cereals like rice, wheat, maize, and millets; small grains; legumes; oilseed; and tuber crops.

Those wanting to create nutritionally improved chia seeds can use the list as a starting point for their research. More good news: The ability of chia to grow in marginal lands helps mitigate the threat posed by global climate change, researchers wrote.

They hope to bring chia farming to Oregon, where climate conditions are similar to those in South America, where chia is primarily grown. Already, researchers at the University of Kentucky are leading the charge for chia development in the state.

Chia High in fiber chia seeds contain omega-3 fatty acids, iron, seers, and antioxidants. Another potential benefit of chia seeds seedd their high fiber High in fiber chia seeds. They Sustainable weight loss also help seedds weight loss and manage glucose and cholesterol levels. However, more research is necessary to confirm this. A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough. Chia seeds can help people to meet dietary requirements for fiber. In addition to helping with digestive health, fiber may help people feel fuller for longer. Seedd with High in fiber chia seeds, the tiny Performance nutrition plan sewds help support heart health. But is Anti-wrinkle treatment a limit to seesd much you should consume? Here, we explore what chia seeds do to your body. In addition to EatingWell, his work has been featured on The Beet, Verywell Fit, The Healthy, Livestrong, Alive, Best Life and others. He graduated from the NutraPhoria School of Holistic Nutrition in and has since founded Pillars Nutrition. Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans.

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The CHIA SEED Life in Your Digestive System…Heart, Arteries, Insulin Resistance, Obesity, Cancer!

High in fiber chia seeds -

A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries. The nutrients in chia seeds may promote heart health, support strong bones, and improve blood sugar management 1. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.

Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics.

Today, people all over the world enjoy chia seeds 2. In fact, just 1 ounce oz , which is 28 grams g or 2 tablespoons tbsp of chia seeds, contains 3 :.

Despite their tiny size, chia seeds are highly nutritious. Chia seeds are also an excellent source of antioxidants 1 , 4. Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body 1.

For example, free radical damage contributes to aging and diseases like cancer 5 , 6. 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 , This includes Omega-3 and Omega Researchers are still learning about how PUFAs affect health, but a review of 86 clinical trials found that higher Omega-3 intakes could reduce the risk of heart attacks and their associated risk factors.

This may mean chia seeds are a good addition to a heart-healthy diet. However, the authors highlighted that the evidence was only low to medium quality. No studies have proven that consuming chia seeds in particular can reduce the chance of heart disease.

People can eat chia seeds raw by adding them to a variety of foods, such as cereal, yogurt, smoothies, and as a topping on salads.

It is also possible to soak chia seeds in a liquid, which turns the seeds into a gel-like substance. This can make them useful for thickening desserts, such as chia seed pudding. It is also possible to use chia seeds as a substitute for eggs in baked goods, such as muffins and cookies.

This can be helpful for people with egg allergies or intolerances, or for those following a vegan diet. To use chia seeds as an egg substitute in baking, try mixing 1 tbsp of whole chia seeds, or 2 tsp of ground chia seeds, with 3 tbsp of water. Let them sit for a few minutes.

When the mixture has become a gel, use it to replace 1 egg. Find more chia seed recipes here. Chia seeds are generally safe to consume. Some people may have a chia seed allergy, but it is not common. A study notes that chia seeds have structural similarities with other foods that people can be allergic to, such as sesame seeds and hazelnuts.

For some, this may lead to cross-sensitization. However, it is unclear how many people are affected by this. Anyone who experiences new symptoms after eating chia seeds should stop consuming them and speak with a doctor.

Chia, flax, and basil seeds have similar nutritional profiles, and all can be part of a balanced diet. Flax seeds generally contain more calories, protein, and fat than basil and chia seeds.

Chia and flax seeds are particularly high in Omega-3 and Omega-6 fatty acids. Chia seeds contain more fiber than basil or flax seeds. Chia seeds are nutritious and can be part of a balanced diet.

They are high in fiber and PUFAs, which are important for health. Some research suggests that chia seeds may help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol. More research on this is necessary to confirm the effects.

People can add uncooked chia seeds to a range of foods, such as yogurt, smoothies, and cereal. It is also possible to use chia seeds as a replacement for eggs in baking. People can find many recipes that incorporate chia seeds online. Chia and flax seeds both contain fiber and a variety of nutrients, and have been linked to health benefits.

Learn more. Chia seeds are a suitable and nutritious addition to a balanced diet. However, some people may experience side effects from consuming them. Learn all about pumpkin seeds, including their nutritional profile, which boasts the essential minerals of iron and magnesium. Hemp seeds are small, brown seeds from the Cannabis sativa plant.

They have a rich nutritional profile, with high concentrations of protein and…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health. Learn more here. My podcast changed me Can 'biological race' explain disparities in health?

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the benefits and nutritional value of chia seeds? Medically reviewed by Kathy W. Warwick, R.

Chia seeds are frequently featured as the star ingredient sesds many healthy eating recipes, ranging Hgh baked goods to protein bars to smoothies Performance nutrition plan beyond. Why are chia seeds good for sees Apart from offering Performance nutrition plan pop of flavor and texture to your favorite foods, they 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.