Are Bananas Good or Bad For Weight Loss?

There is some confusion over whether or not bananas can be good for weight loss. This confusion has a lot to with the fact that bananas have sugar, starch, and fat content.

Now even though its true bananas have all 3 contents mentioned above, its important to mention that each of these 3 contents are found in either moderate or minuscule amounts in bananas.

With all of its contents combined, the average medium-size banana has about 105 calories, which is a rather conservative amount of calories when you think about how filling and what a great source of energy a banana can be

.Therefore, bananas can be considered a weight-loss friendly food because they can fill you up and provide you energy at relatively little calorie intake.

Its also important to point out that bananas also have vitamins & minerals, and as a whole bananas are a very nutritious and healthy food.

 

 

 

 

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What Allows Bananas To Be So Weight Loss Friendly?

As mentioned above bananas are a weight loss friendly food because they can fill you up and provide you energy at little calorie intake. Bananas ability to be filling and yet be so low in calories can be explained in 3 reasons:

 

1. High Water Content

Water is very filling to consume, and as you probably already know, water has no calories.  Bananas is made up of 83 percent water.

 

2. Fiber Content

Fiber is a very filling content to consume and fiber has virtually no calories. The average medium size bananas contains about 3 grams of fiber.

 

3. Content That Have Calories Are Found In Either Moderate or Minuscule Amounts

Not all the contents of bananas have little or no calories like banana’s water and fiber content.  Bananas also contain starch which can have up to 2 to 4 calories per gram, protein which has calories 4 per gram, sugar which has calories 4 per gram, and fat which has calories 9 per gram.  However, as already mentioned each of these four contents are found in either minuscule or moderate amounts in bananas, and so overall bananas are a low calorie food.

 

Do not overeat bananas; not only could you end up taking in certain nutrients in excessive quantities, which is not healthy, but you wind up taking in to many calories through your banana consumption.

Can Spinach Help With Weight Loss?

Can Spinach Help With Weight Loss?

The short answer is yes; spinach can help with weight loss, and in this article, we are going to explain how.

How spinach can help with weight loss:

A common complaint of people who are on various weight-loss diets is that they are constantly eating meals where they are never really full.  This is why vegetables like spinach can be such a great addition to your weight loss diet because spinach can make meals so much more filling without adding a lot of additional calories to the meal.  You can have a meal that consists of a tasty appetizer and side of filling spinach.

The reason why spinach has the ability to be so filling without being high in calories is because of its high water content.  Water is very filling to consume, and as you probably already know, water has no calories.  Spinach is made up of 92 percent water.

In all, one cup of cooked spinach contains only 41 calories.

Another great way that spinach can be used for weight loss is as an alternative for lettuce in salads.  Salads are commonly used in weight-loss diets, and depending on how a salad is prepared, it can be a very low-calorie weight loss friendly meal.

People often use lettuce for the foundation of their salads, but dry spinach leaves can be used as an alternative to lettuce in salads.

As already mentioned, spinach is filling and low in calories, so using dry spinach leaves as the foundation of a salad will help ensure the overall salad is filling and low in calories.

Plus, spinach is extremely nutrient dense, so not only will using dry spinach leaves in a salad help keep the salad filling and low in calories, but it will also help ensure that the salad is extremely nutritious.

One cup of raw dry spinach leaves contains only 6.9 calories.

 

For More Information On Spinach Click Here:

 

 

Can Oatmeal Help With Weight Loss?

Oatmeal is a food ideal for weight loss, as oatmeal is nutritious, provides long-lasting energy, long-lasting fullness, and is relatively low in calories.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

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In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

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How is oatmeal able to be filling and yet be low in calories?

 

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has virtually no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

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How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

 

 

 

 

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Can Eating Chia Seeds Help With Weight Loss?

Now, there is a belief that since chia seeds are high in fiber and are great at suppressing appetite, that if you eat them, it automatically lead to weight loss.  However, there have been studies that have contradicted this belief, where participants in the studies experienced no real weight loss after eating chia seeds.

There was a study that was done where overweight participants ate 50 grams of chia seeds a day for 12 weeks, and at the end of the 12-week study, it was found that participants did not experience any change in body mass (2).

Now, to understand why eating a high fiber food like chia see seeds doesn’t ensure weight loss it’s important to understand what really causes weight loss. 

Weight loss comes down to burning more calories a day then you take in, and real weight loss is usually achieved not by any single “magic bullet” food alone, but by having a well-rounded diet that moderates your caloric intake and by exercising which will help you burn more calories.

Therefore, if you don’t have a well-rounded diet, you’re not exercising, and you are in-taking more calories on a daily basis then you’re burning, than you’re not going to lose weight just merely because you’re eating chia seeds.

You’ll have to make some lifestyle changes beyond eating chia see seeds to help yourself lose weight.  You’ll have to create a well-rounded diet for yourself so that you can moderate your caloric intake, and it wouldn’t hurt to start exercising so that you can burn more calories a day.

Now, once you’ve established a weight loss conducive lifestyle through dieting and exercising, eating chia seeds in moderation can possibly assist you in your weight loss efforts.

Here is an example of how chia seeds can assist your dieting efforts: 

As previously mentioned, chia seeds are high in fiber and are filling to eat.  So let’s say you add chia seeds to a weight loss friendly food like a salad or yogurt to make it more filling, and as a result of feeling fuller you eat less for the rest of the day and ultimately take in fewer calories that day, it can be said chia seeds are helping with weight loss.

Here is an example of how chia seeds can be used to help your exercise efforts:

Chia seeds are a great source of energy.  So let’s say you eat chia seeds to give yourself more energy to work out, and as a result of eating the chia seeds, you do feel more energized and are able to work out harder and burn more calories, it can be said that chia seeds are helping you to lose weight.

Now, if you do choose to use chia seeds for weight loss it’s important to understand its a balancing act because even though chia seeds can minimize your calorie intake through appetite suppression and can help you burn more calories through exercise, chia seeds themselves are high in calories.

Therefore, if you’re eating chia seeds in high quantities it wouldn’t take long before they’re costing you more calories then they’re so supposed to be saving you.  So, if you do choose to use chia seeds for weight loss, it’s important to do so in moderation on occasions where it is useful to do so occasions where you’re trying to suppress your appetite or need an energy boost for exercise.

Eating chia seeds should not be your main tactic for losing weight but something you do in moderation.  Again, your main tactic for losing weight should be to establish a well-rounded diet that moderates your calorie intake and exercising which will help you burn more calories a day.

 

To Get More Information About Chia Seeds Click Here:

Oatmeal: Health Benefits, Weight Loss, & Preparation

Oatmeal:

Oatmeal has become one of the most popular breakfast food choices, and for good reason, as oatmeal has everything you would want in a breakfast food to start the day off right.  Oatmeal is very filling.  It provides long-lasting energy.  Oatmeal provides many nutrients that your body needs, and it does all this at relatively low-calorie intake.

In this article, we will go over the health benefits of oatmeal in-depth so that you can fully understand and appreciate all that oatmeal has to offer.

 

Health Benefits:

1. Extremely Nutritious

Oatmeal is a very hearty food packed with many important nutrients. 

A 1/4 Cup Serving of Precooked/Dry Steel Cut Oats Provides:
Carbs: 27 to 29 grams (of the 27 to 29 grams of carbs 4 to 5 of those grams are Fiber)
Protein: 5 to 7 grams
Iron: (10 percent DV) 
Calories:  150 to 170
To see complete nutritional chart click here:

 

 

2. Can Provide Long-Lasting Energy

Oatmeal has simple carbs that the body breaks down and uses for energy.  However, oatmeal also has fiber which slows down the body’s ability to break the simple carbs, which means the energy that the simple carbs provide is spread out over a longer period of time.  This is why it is possible for a person to eat a bowl of oatmeal and still feel an energy buzz from eating the bowl of oatmeal possibly hours later.  

 

3. Can Fill You Up For Long Periods of Time

Oatmeal is very filling to eat.  Oatmeal’s ability to filling to eat has a lot to with its soluble fiber content.   You see, soluble fiber has the ability to absorb water.  So when you cook oatmeal by boiling it in water the the oatmeal’s soluble fiber content will absorb the water.  As the soluble fiber content of the oatmeal absorbs water, it changes into a gel form and expands expanding the overall size of the oatmeal making the oatmeal more filling to eat.

One other important point to make about soluble fiber is that once soluble fiber absorbs water and changes into gel form, it will take the soluble fiber longer to make its way through your digestive system in its gel form keeping you fuller longer.  Therefore, not only does oatmeal fill you up, but the soluble fiber content of the oatmeal keeps you full for longer periods of time.  That’s why somebody can eat oatmeal early in the morning and still be full potentially hours later well into the day.

 

4. Great Food To Make Apart of a Weight Loss Diet

Many people mistakenly believe that in order to lose weight, they have be on an overly restrictive diet where they are hungry and lack energy all the time.  However, this is not true, and dieting this way is not healthy.

A healthy weight loss diet should not be a diet that just achieves the singular goal of weight loss at the expense of you being hungry and feeling energy deprived.

A proper weight loss diet should be a diet where you achieve weight loss, but at the same time, it should be a diet where you are kept full & content, have plenty of energy, and are getting plenty of nutrients.  Oatmeal is an excellent addition to any healthy weight loss diet because oatmeal helps achieve all these things.  Oatmeal is filling, nutritious, gives you energy, and is a low-calorie weight loss friendly food.

A 1/4 cup serving of precooked dry steel cut oats contains only 150 to 170 calories.  Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal.  However, adding excessive amounts of sugar or other sweeteners will begin to diminish oatmeal’s ability to be a weight loss friendly meal.

 

To get more information on how oatmeal can help with weight loss click here:

 

 

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Composition:

 

 

 

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Health Precautions

 

Glyphosate residue can be found in the oats of many oatmeal products.  Glyphosate is a very controversial substance as there are concerns that it may cause cancer as well as other health issues.  If you are concerned about glyphosate residue in your oatmeal, there are oatmeal products that are available that have been shown to have lower levels of glyphosate, and some oatmeal products have been tested to be glyphosate free.

The Health Benefits of Eating Bananas

Certain foods can be considered nature’s perfect creation.  Bananas are one of those foods, as bananas have everything you could want in a food.  Their sweet and fruity taste makes them very easy to consume.  They are very filling and provide long-lasting energy.  Bananas provide many nutrients that your body needs, and they do all this at a relatively low calorie intake.

In this article we will go over the health benefits of bananas in-depth so that you can fully understand and appreciate all that bananas have to offer.

 

Health Benefits

 

1. Very Filling

Bananas can be very filling.  The reason why bananas can be so filling is largely due to their resistant starch, fiber, and water content.  All three of these contents are very filling, and all three of these contents have little to no calories.  So not only are bananas able to fill you up, they are able to fill you up at a relatively low-calorie expense.

In addition to these 3 contents just mentioned, bananas also have some protein content which has shown to be filling as well.

 

2. Great Source of Energy 

Bananas have simple carbs that the body breaks down and uses for energy.  Bananas also have fiber, which slows down the body’s ability to break down the simple carbs, which means the energy that the simple carbs provide is spread out over a longer period of time.  This why it is possible for a person to eat a banana and still feel the energy buzz sometime later.

 

3. Great For Weight Loss

Many people, when trying to lose weight go on diets that are too restrictive because they want to keep their calorie intake down, and as a result they are often hungry and have lack of energy.

It’s important to understand that when dieting, you should be on a diet where you feel full and energized because this is the sign of a healthy diet that you maintain long term.

Bananas are a great food to add to any weight loss diet because as discussed bananas can fill you up and provide you energy with relatively low-calorie intake, and that’s why bananas are the perfect food to eat when trying to lose weight.

To get more information about bananas and weight loss click here:

 

4. Perfect Work Out Food

As mentioned earlier, bananas are filling, are a great source of energy, and are low in calories, making them the perfect work out food. 

Bananas will fill you up and keep you energized so that you can work out at your best without adding back on a lot of calories that you are trying to burn off through exercising.

 

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Frequently Asked Questions

 

 

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Health Precautions

 

• Don’t eat bananas in excessive amounts as you could end up overloading your body with certain nutrients which is not healthy. How many bananas you should eat a day can vary based on your size, age, and many other factors. On average, a good number to stop at would be 3 bananas a day.

Chia Seeds: Health Benefits, Weight Loss, & Preparation

Chia seeds are seeds of the plant Salvia hispanica.  They originate from Central and South America.  These seeds have a rich history as they were used in both Aztec and Mayan culture. 

In Mayan, the word for chia means “strength”, and that’s exactly what chia seeds provided to the people of these ancient cultures; these seeds gave them strength in the form of energy to do many rigorous activities such as go on long journeys. 

However, the benefits of chia seeds expand beyond their ability to provide energy.

Benefits of Chia Seeds:

1. High in Nutritional Value

 Due to the high amounts of nutrients found in chia seeds, chia seeds have been deemed a superfood, and when you really start to understand the nutritional value that they provide per ounce, it’s not hard to see how chia seeds were able to obtain their “superfood” status.

Once ounce / 28 grams / 2 tablespoons of chia seeds provides:
Fiber 11 grams
Protein 4 grams
Fat 9 grams (By weight 75 percent of the fat content of chia seeds comes from healthy omega-3 & omega-6 fats)
Calcium 177 milligrams (18 percent DV)
Magnesium (30 percent DV)
Phosphorus 265 milligrams (27 percent DV)
Manganese 0.6 milligram  (30 percent DV)
Zinc 1 milligram (7 percent DV)
Calories  137
To see complete nutritional chart click here:

2. Provide Energy

We get energy from the macronutrients that we eat, so it only makes sense that a nutrient-rich food like chia seeds packed with macronutrients would give us energy. 

That is why the Aztecs and Mayans would eat chia seeds when they went on long journeys and did many other rigorous activities because of the energy that the chia seeds provided them. 

Warriors would even eat chia seeds to make sure they had enough energy during a battle.

Just as chia seeds were used to help perform rigorous activities back then, they can be used to help us perform many rigorous activities today. 

Chia seeds are a great workout food to energize you so that you can get the most out of your workout; in fact, there was a study that was conducted to measure chia seed’s impact on physical performance in relation to a sports drink. 

In the end, it was determined that under the conditions of the study chia seeds were a viable alternative to the sports drink at enhancing workout performance, and chia seeds enhanced workout performance without the sugar intake of the sports drink (1).

Now, keep in mind that you don’t have to wait until you do a rigorous activity like working out before you eat chia seeds.  You can eat chia seeds anytime you want more energy.

 

 3. Very Filling

Chia seeds are renowned for their ability to be so filling to eat.  Chia seed’s ability to be so filling to eat has a lot to do with their high fiber content.  Almost 40 percent of the weight of a chia seed comes from its fiber content.

Chia seeds contain both soluble and insoluble fiber.  Soluble fiber and insoluble fiber are both very filling to consume.  The difference between soluble fiber and insoluble fiber is that soluble fiber has the ability to absorb liquids.  Insoluble fiber does not.

Soluble fiber’s capacity to absorb liquids really elevates chia seed’s ability to be more filling.  You see, when you eat a chia seed the soluble fiber content of the chia seed absorbs liquids in your digestive system.

When the soluble fiber content of the chia seed absorbs liquids it changes into a gel form and expands expanding the overall size of the chia seed.

The absorption of liquids in the digestive system by soluble fiber can cause chia seeds to expand up to 10-12 times their normal weight, causing chia seeds to take up more space in your stomach, making chia seeds even more filling in your stomach.

One other important point to make about soluble fiber is that once soluble fiber absorbs liquids and changes into gel form, it will take the soluble fiber longer to make its way through your digestive system in its gel form keeping you fuller longer.  Therefore, not only do chia seeds fill you up, but the soluble fiber content of the chia seeds keeps you full for longer periods of time.

As you can see, fiber content is one of the main reasons why chia seeds are so filling to eat, but fiber content is not the only reason chia seeds are so filling.  Chia seeds also contain protein, and protein is also very filling to consume.

 

4. Could Possibly Help With Weight Loss

Now, there is a belief that since chia seeds are high in fiber and are great at suppressing appetite, that if you eat them, it automatically lead to weight loss.  However, there have been studies that have contradicted this belief, where participants in the studies experienced no real weight loss after eating chia seeds.

There was a study that was done where overweight participants ate 50 grams of chia seeds a day for 12 weeks, and at the end of the 12-week study, it was found that participants did not experience any change in body mass (2).

Now, to understand why eating a high fiber food like chia see seeds doesn’t ensure weight loss it’s important to understand what really causes weight loss. 

Weight loss comes down to burning more calories a day then you take in, and real weight loss is usually achieved not by any single “magic bullet” food alone, but by having a well-rounded diet that moderates your caloric intake and by exercising which will help you burn more calories.

Therefore, if you don’t have a well-rounded diet, you’re not exercising, and you are in-taking more calories on a daily basis then you’re burning, than you’re not going to lose weight just merely because you’re eating chia seeds.

You’ll have to make some lifestyle changes beyond eating chia see seeds to help yourself lose weight.  You’ll have to create a well-rounded diet for yourself so that you can moderate your caloric intake, and it wouldn’t hurt to start exercising so that you can burn more calories a day.

Now, once you’ve established a weight loss conducive lifestyle through dieting and exercising, eating chia seeds in moderation can possibly assist you in your weight loss efforts.

Here is an example of how chia seeds can assist your dieting efforts: 

As previously mentioned, chia seeds are high in fiber and are filling to eat.  So let’s say you add chia seeds to a weight loss friendly food like a salad or yogurt to make it more filling, and as a result of feeling fuller you eat less for the rest of the day and ultimately take in fewer calories that day, it can be said chia seeds are helping with weight loss.

Here is an example of how chia seeds can be used to help your exercise efforts:

Chia seeds are a great source of energy.  So let’s say you eat chia seeds to give yourself more energy to work out, and as a result of eating the chia seeds, you do feel more energized and are able to work out harder and burn more calories, it can be said that chia seeds are helping you to lose weight.

Now, if you do choose to use chia seeds for weight loss it’s important to understand its a balancing act because even though chia seeds can minimize your calorie intake through appetite suppression and can help you burn more calories through exercise, chia seeds themselves are high in calories.

Therefore, if you’re eating chia seeds in high quantities it wouldn’t take long before they’re costing you more calories then they’re so supposed to be saving you.  So, if you do choose to use chia seeds for weight loss, it’s important to do so in moderation on occasions where it is useful to do so occasions where you’re trying to suppress your appetite or need an energy boost for exercise.

Eating chia seeds should not be your main tactic for losing weight but something you do in moderation.  Again, your main tactic for losing weight should be to establish a well-rounded diet that moderates your calorie intake and exercising which will help you burn more calories a day.

 

5. Could Help with Diabetes

Not enough studies have been done on the subject matter yet to say definitively that chia seed consumption has a beneficial effect on diabetes.  However, it seems very sensible that chia seed intake could have a positive effect given chia seeds are high in fiber, and fiber has been shown to reduce blood sugar spikes (3).

Furthermore, although more studies need to be done before it can be said firmly that chia seeds can have a positive impact on diabetes, many of the studies that have been conducted so far measuring chia seed’s ability to improve diabetic related conditions have been very encouraging. 

Such as one study that showed participants had lower blood sugar spikes when they ate chia seeds with white bread compared to when they ate white bread alone (4). 

Several other studies conducted on rodents showed a positive correlation between chia seed consumption and better insulin sensitivity in rats (5)(6).

To summarize, even though more studies need to done on the subject matter, it seems very likely that eating chia seeds could have an positive effect of diabetes given the fact that chia seeds are high in fiber and that many of the studies conducted to measure chia seed’s ability to improve diabetic related conditions have been very positive.

 

6. Rich in Antioxidants

 Free radical damage is an unfamiliar term to some.  However, it’s important to know what free radical damage is because many health-related issues including cancers that people face today are often in part caused by free radical damage that has occurred over a period of time.

It’s also important to know what antioxidants are as antioxidants help fight off free radical damage.  Thus, if you want to lower your risk of having various health-related issues, it’s a great idea to start eating foods that are rich in antioxidants.

When it comes to rich antioxidant foods, chia seeds are one of the best choices; in fact, there is a study that shows that chia seeds have higher levels of antioxidants than previously thought (7). 

There are even suggestions that ounce per ounce chia seeds have more antioxidants than blueberries which is one of the highest antioxidant foods known.

 

7. Mitigates Damage Caused by Sun Exposure

It’s important to understand that we humans do many facial expressions and facial movements throughout the day which cause our skin to fold and crease. 

What stops fine lines from appearing is the elastin content in our skin.  The elastin content in our skin helps our skin bounce back after we do a facial expression or facial movement so that fine lines and wrinkles don’t appear.

The problem is that sun exposure over time can break down the elastin content in our skin.  As the elastin content in your skin gets broken down and deteriorates, your skin becomes less effective at bouncing back after facial expressions and facial movements and wrinkles and lines can begin to appear. 

Now, this process doesn’t happen overnight, but over time, sun exposure can lead to premature signs of aging.

A great way to mitigate the sun’s negative effect on the skin is to eat certain plant-based foods like chia seeds. 

The reason why various plant-based foods like chia seeds are so good at protecting your skin is that whether pants are on a farm or out in the wild, they are out in the sun all day, which is why these plants have to generate antioxidants to protect themselves from the constant sun exposure.

When you eat these plants or the seeds of these plants, you also consume the antioxidants, and you get to enjoy all the sun protecting benefits that the antioxidants provide. 

Therefore, if you want to keep your skin and face looking youthful for longer, it’s a great idea to start incorporating certain plant-based foods like chia seeds into your diet.

To get more information on how chia seeds can benefit the skin click here:

 

8. Good Source of Protein

Protein is important to us all. As human beings, we are all made up of protein, and we constantly need fresh protein intake to replenish muscles and tissues throughout our bodies. 

Protein is also a great source of energy and it serves many other functions within the human body.  It is said that the average women needs about 46 grams of protein a day, and the average man needs about 56 grams of protein a day.

In every 2 tablespoons of chia seeds, there are 4 grams of protein, and chia seeds are one of the better plant sources of protein.

You see, often proteins from plants are viewed as not as good as protein from animals because the protein from many plant types don’t have all 9 essential amino acids that your body needs like the protein from many animal types have. 

However, this not the case for chia seeds.  Chia seeds are one of the few plant sources that do possess all 9 essential amino acids that your body needs.

Now, although chia seeds do have all 9 amino acids they are a little deficient in at least one of 9 essential amino acids, an amino acid called lysine.

But the fact that chia seeds are a bit deficient in lysine is not a big deal, because they’re probably plenty of other foods currently in your diet that are high in lysine as many foods contain lysine. 

Animal-based foods that are high in lysine include fish, poultry, red meat, eggs, milk, and (yogurt & cheese which is made from milk).  Plant-based foods that are high in lysine include soybeans and quinoa.

 

9. Could Potentially Improve Cardiovascular Health

Research is sparse but the omega-3 fatty acid, alpha-linolenic acid, has been shown to improve heart health, and there is more than enough research that shows that fiber intake can improve heart health (8)(9)(10)(11).

Considering the positive impact that omega-3’s and fiber each have been shown to have on the heart, you would think that a food like chia seeds (that contains both fiber and omega-3’s) would definitely boost heart health. However, surprisingly many studies have shown otherwise.

Of the studies that have been conducted so far to measure chia seed’s ability to improve heart health, the results have been rather inconsistent and unclear.

Some studies do seem to show some positive association with chia seed intake and improvements in heart-related conditions, such as a study where 20 participants with type 2 diabetes were given chia seed supplementation for 2 weeks and noticed improvements in their blood pressure (12). 

Good blood pressure is an important tenant of good heart health.

However, other studies found no consistent impact that chia seed consumption had on improving heart conditions. 

For example, there was an experiment conducted by Cynthia de Souza Ferreira and other colleagues to see if chia seed consumption could lower the risk of various heart-related issues. 

At the end of the experiment, they were not able to identify any consistent positive impact that chia seed consumption had on heart health (13).

Due to the fact chia seeds have both omega-3’s & fiber and some studies show a positive link between chia seed consumption and improved heart-related conditions, it can be said that chia seeds could potentially improve cardiovascular health. 

However, looking at all of the studies combined and their overall inconsistent findings, at this point it can not be stated with absolute certainty that eating chia seeds will definitely improve cardiovascular health.

To Learn More About How Fiber Helps The Heart Click Here:

 

10. Good For The Bones

Chia seeds are a great food for the bones.  They possess several minerals that are fundamental to bone health.  Not only do chia seeds posses these minerals but they possess them in substantial amounts.  Some of the minerals that chia seeds posses that are important to bone health include calcium, magnesium, and phosphorus.

Calcium intake is essential to keeping bones in good condition.  When consumed calcium primarily ends up getting stored in bones helping to keep bones strong, healthy, and at their optimal density. 

Chia seeds are a great source of calcium.  In 2 tablespoons of chia seeds, there are 177 milligrams of calcium which is 18 percent of the recommended daily intake.

Phosphorus consumption helps to solidify our bones.  Phosphorus combines with calcium in the bones to create a hard material that reinforces the bones and keeps them strong. 

In 2 tablespoons of chia seeds, there are 265 milligrams of phosphorus which is 27 percent of the recommended daily intake.

Magnesium helps with the absorption of calcium.  Two tablespoons of chia seeds provide 30 percent of the recommended daily value of magnesium.

Other contents of chia seeds that are important to bone health include zinc, manganese, boron, and vitamin A.  Thus, if you want stronger bones that are less inclined to fracture or break than chia seeds are a great food to incorporate into your diet.

 

11. Great For The Teeth

 Considering that chia seeds are great for the bones, it should come as no surprise that chia seeds are great for the teeth too as bones and teeth are made up of many of the same contents. 

The components of chia seeds that are beneficial to the teeth include calcium, zinc, and phosphorus. Calcium and phosphorous help keep teeth strong, and zinc helps fight tartar build-up.

 

12. Rich In Omega-3s

One reason chia seeds are so special is that they are one of the richest plant sources of omega-3 fatty acids.

The primary type of omega-3 fatty acid found in chia seeds is ALA (alpha-linolenic acid). 

Some of the notable benefits of ALA is that ALA is a great source of energy, and although research is sparse, various studies have found a positive correlation between ALA intake and improved cardiovascular health.

ALA also has the ability to be converted into 2 other types of omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). 

Once ALA is converted into EPA and DHA it takes on a whole new host of benefits. Some of the benefits associated with omega-3 fatty acids DHA and EPA are improved mental health, improved fetal brain development, improved heart health, improved eye health. 

The problem is that only a small percentage of ALA is able to be converted to DHA and EPA (less than 10 percent). 

Therefore, if you want the benefits associated with DHA and EPA its best to go directly to a DHA and EPA food source, instead of sources like chia seeds where the primary omega-3 is ALA and only a small percentage gets converted into DHA and EPA.  Direct and abundant food sources of DHA and EPA include fatty fish like salmon and certain shellfish. 

To get more information on chia seed’s omega fatty acid content, click here:

 

13. High in Fiber Content

 Chia seeds are a powerhouse of fiber.

It’s stated that the average man under 50 should get about 30 to 38 grams of fiber a day, and the average women under 50 should get about 21 to 25 grams of fiber a day.

In just 2 tablespoons of chia seeds there are 11 grams of fiber, so whether you’re a man or women, eating just a couple tablespoons of chia seeds will put you well within reach of meeting your recommended daily fiber intake.

 

14. Good For Digestion & Digestive Health

Due to chia seed’s high fiber content, chia seeds are great for digestion and overall digestive health.  Here are some of the ways that chia seeds, with their high fiber content, can benefit digestive health:

• High fiber foods like chia seeds can help keep you regular because fiber will add bulk to your stools which allows stools to pass through your system much easier until they are excreted out.  It’s important to stay regular and not keep stools in your system too long because not only is it uncomfortable but it can lead to all sorts of conditions like hemorrhoids and diverticulitis.

• High fiber foods like chia seeds are also great for gut health because fiber feeds certain types of beneficial bacteria in our guts.  Now the idea of bacteria in the gut may sound disgusting to some, but researchers are starting to uncover the profound impact that beneficial gut bacteria has on digestion and overall health.

 

15. Contains A Wide Variety of Beneficial Content

Often, chia seed’s fiber and omega-3 content get the most attention, but there are other contents found in chia seeds that are important as well.  It’s important to know what these other contents are and their benefits so that we can truly understand the benefits of chia seeds.  Some of the other important contents of chia seeds include iron, zinc, and vitamin b1.

• Iron is a vital mineral that helps move oxygen throughout the body through the blood.  Feeling fatigued for no reason can often be attributed to a lack of iron.

Zinc is an important mineral that serves many functions throughout the human body. Some of the notable functions of zinc is that it enhances immunity and wound healing.

Vitamin B1(Thiamine) is very important throughout the human body. Vitamin B1 plays a vital role in helping to ensure that the brain, nervous system, heart, and muscles are healthy and are functioning properly.  Vitamin B1 also helps convert foods that we eat into energy.

 

16. Makes a Great Addition To Many Meals

Chia seeds make a great addition to many meals.  They can be sprinkled into or on-top of foods. 

Due to their lack of taste and flavor when you add chia seeds to a meal, the chia seeds will not alter the taste or flavor of the meal. 

However, because of the high nutritional value and fiber content of chia seeds, adding chia seeds to a meal will increase the nutritional value of the meal and will make the meal more filling to eat. 

For example, sprinkling chia seeds into yogurt or a salad, will increase the nutritional value of the yogurt or salad and will make that yogurt or salad more filling to eat.

 

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Health Advisory:

1. Take your time eating chia seeds.  Remember that chia seeds can expand up to 12 times their weight when they come in contact with liquids. 

There was an incident where a man took in too many chia seeds at once, and the chia seeds expanded in his throat, and he had trouble swallowing them and had to seek medical attention.

Now, it’s worth mentioning that this individual did have a prior history of swallowing problems.

Nevertheless, you should take your time when you’re eating chia seeds, and if you have a prior history of swallowing problems, instead of eating chia seeds dry you may want to consider soaking chia seeds in water first allowing them to expand to there full size before eating them.

2. The main type of omega-3 fatty acid found in chia seeds is ALA (alpha-linolenic acid).  There are suggestions that there could be a possible link between ALA and prostate cancer.

 

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Commonly Asked Questions:

 

 

 

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 Preparation:

There are no limits to how you can eat chia seeds.  Chia seeds can be eaten raw and commonly are.  They can also be soaked, baked, and cooked. 

Chia seeds can be eaten by themselves or they can be added to other foods.  They can be added to other foods by sprinkling the chia seeds into or on top of the other foods.

As mentioned before because chia seeds are rich in nutrients when you add chia seeds to other foods it will boost the nutritional value of the overall meal, and because chia seeds are high in fiber when you add chia seeds to other foods, it will make the overall meal more filling.

Now, it’s worth mentioning that even though there are a variety of ways to eat the chia seeds, the best way to eat chia seeds to get the most nutritional value out of them is to soak (put them in water) them before eating them. 

You see, chia seeds contain a substance called phytic acid which can interfere with your body’s ability to absorb nutrients from the chia seeds.  Soaking chia seeds will wash away the phytic acid, thereby stopping the phytic acid from interfering with nutrient absorption.