Can Fruit Make You Lose Weight

Can Fruit Make You Lose Weight?

Eating fruit will not guarantee you lose weight, but it can definitely contribute. You see, weight loss ultimately comes down to burning more calories than you taking in. or having a calorie deficit. Now why fruits can be helpful is because many fruits are filling and have low calories, which can help mitigate your calorie intake for the day because they are filling you up at little calorie expense.

There some fruits that are standouts.

What Tends To Make Fruit So Great For Weight Loss

In general, most fruits are low in calories and filling with some rare exceptions. Here are some of the best fruits for weight loss.  In general, often times the reason why fruits are great for weight loss is that they are high in water and fiber, and the content that can contribute to weight loss, like sugar, is found in small amounts.
High In Water
Have Fiber Content
Caloric Content is Found In Minimal amounts
Great Fruits For Weight Loss
(Some of the best fruits for weight loss are the most commonly consumed fruits)
1. Grape Fruit

Grapefruits are one of the most weight loss-friendly foods you can eat as they can completely fill up and are at 76 calories (ib). I believe grapefruit has a high water concentration even for fruits, so they are so juicy when you eat them.

2. Apples

Apple – apple is very filling and low in calories. Apples are another fruit that is one of the best at filling you up at little calorie expense. As one to two apples can fill you up or can fill an average person up, and a medium apple is only blank calories.

 

3. Bananas

Bananas can be a great food for weight loss. In general, often times the reason why fruits are great for weight loss is that they are high in water and fiber, and the content that can contribute to weight loss, like sugar, is found in small amounts.

Benefits of Cherry Tomatoes

Cherry tomatoes are an excellent food to make a part of a diet because there are many amazing health benefits of eating cherry tomatoes.

Cherry tomatoes can be added to salads, and they can give the salad a more colorful taste and enhance the nutritional value of the salad without adding too many calories.

1. Great For Weight Loss

It can be great for weight loss as I believe a cup serving of cherry tomatoes has only 25 calories. One of the reasons that cherry tomatoes are great for weight loss is because of their fiber and water content.

Topping a salad with cherry tomatoes will make the salad more filling without adding a lot of calories to the salad, which should ultimately make the salad more weight loss-friendly.

 

2. They May Be Beneficial for the Skin

Cherry tomatoes are good for the skin because of the contest it has. Contents that are good for the skin found in cherry tomatoes include:

Lycopene:
Lycopene helps shield skin from the sun.

Vitamin C:
People know vitamin C for its benefit of boosting the immune system. A lesser-known benefit of vitamin C is its ability to assist collagen production and maintenance (ib). Collagen is the protein that helps prevents skin from wrinkling and forming lines when it’s folded or creases or creased.

 

3. They May Be Beneficial for the Heart

Tomatoes can be seen as great for the heart because of the many contents that they have in them. Heart disease is a major problem throughout the world. Some of the contents found in cherry tomatoes that make them good for the heart include:

Potassium

Lycopene

 

4. Good for Cancer
Eating tomatoes can be beneficial to help reduce the risk of cancer.

 

5. Excellent Source of Various Beneficial Contents

• Vitamin A There are many benefits of vitamin a.

• Vitamin C

• Lycopene  tomatoes are a great source of lycopene (as shown in the chart); one cup or 149 grams of cherry tomatoes contains a decent amount of a person’s daily lycopene requirements.

• Zeaxanthin is another beneficial content found in tomatoes in very substantial quantities.

 

6. Can Make A Great Addition To Salads

Cherry tomatoes are commonly added to salads and can enhance salads in many ways. As mentioned before, cherry tomatoes are filling, low in calories, nutritious, and tomatoes have a very tasty flavor or colorful taste. Therefore, when you add them to a salad, they can make the salad more filling and nutritious without adding a lot of calories, and cherry tomatoes can give the salad a more colorful taste.

How To Prepare

Cherry red potatoes do not require much preparation. You do want to make sure that you thoroughly wash the cherry tomatoes off before you prepare them.

Tempeh

What is Tempeh, and Why Is It So Special?

Tempeh is a great meat alternative, which can be beneficial for people who are looking to limit there meat consumption or cut meat out of their diet entirely or altogether.

Why is Tempeh So Good At Substituting Meat?

Emulates Look & Textures

Tempeh can be prepared in such a way where its texture can emulate meat.

Has All 9 Amino Acids

Also, tempeh has all nine essential amino acids. In general, you see meats are renowned for being great protein sources, and one of the main reasons is because they have all nine amino acids. However, very few plant sources have all nine, meaning that you often have to go to more than one plant source to get all the essential amino acids.

It has all nine amino acids. Making it a complete protein source. That is important you see many plant types have some but not others, so you have to eat a variety of different plants. Tempeh has all 9. When getting protein from plants, you often have to go to more than one plant source to get all nine essential amino acids that you would find in most meat-based protein sources. However, this is not the case with tempeh. You see, the protein from most meats has all nine essential amino acids and are complete proteins which are why meats are often referred to great protein sources. However, most plants do not have all nine amino acids and therefore may have to go to more than one plant source to get all nine essential amino acids. However, this is not the case with tempeh. Tempeh has all nine amino acids. However, it’s good to eat a diet where you consume a variety of plants anyway because it’s not just about the amino acids it’s other nutrients that you will only get from eating a variety of plants. I believe its texture, appearance, and pace might replicate meat that can emulate meat. Or you can say it can be prepared in such a way where it can make a great alternative to meats. It can be prepared in a way where it emulates meat.
Tempe is made up of soy, blank, and blank.
Tempe comes from fermented soybeans (fermented meaning that …….), and the beans are put together in a block.
Tempe is made from fermented soybeans (have fermented hyperlinked and have it go down to the part of the page where it talks about the fermenting part of the cooking process and also explain in general what fermenting is.

 

 

Additional Benefits of Tempeh:

 

 

Tempeh is a soy-based product.
I believe it to be used as an alternative to meat with vegetarian.
I believe its texture, appearance, and pace might replicate meat.
I believe tempeh has all nine amino acids.

How To Prepare Tempeh

What Does Tempeh Taste Like

 

Benefits of Bush Tea

Bush tea also goes by rooibos tea. Bush tea is a very popular tea found in Africa. However, it’s consumed throughout the world. Now research on bush tea is limited, but it does have many potential benefits; however, many of the benefits have not been backed by science yet. Bush tea has many contents that are associated with various benefits. Bush tea comes from the leaves of the rooibos plant, and I believe that this tea goes by many other names.
This plant can be found in South Africa.

This tea is popularly consumed in South Africa.  This is a tea is unknown to much of the general public but has been around for quite some time.  Bush tea has decent amounts of fluoride and copper.  

Benefits Of Bush Tea:

1. Bush Could Be Potentially Good For Diabetes

I believe bush tea may have contents that are good for diabetes. But I believe if you obviously add high amounts of sugar-rich sweeteners, it will diminish its ability to be good for diabetes.

 

2. Bush Tea Could Be Good For Blood Pressure

Drinking bush tea could potentially have a positive impact on one’s blood pressure. There may be contents in bush tea that are good for blood pressure.

 

3. Weight Loss Friendly

I believe when you put the tea in the water, you are starting from an almost net-zero base, so it has the potential to be very weight loss friendly just as long as you don’t add a lot of high-calorie sweeteners to it.

Bush tea can be a potentially great addition to your weight loss diet.

Health Precautions

If you have cancer that can be affected by estrogen, this tea may not be a good tea for you to drink.

 

Taste
Bush tea has a unique taste 

History

Robious tea has a very interesting history.

Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower amount of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss:

Apples

Bananas

Oatmeal (soluble fiber

(Many foods have both soluble and insoluble fiber)

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Are Apples Good For Weight Loss

The answer to the question “are apples good for weight loss” is “yes”,because apples are filling and low calories as medium size apple contains 95 calories.

Now to understand why apples would be great for weight loss its important to understand what causes weight loss. Weight loss is caused when you have a diet where you’re taking in less calories then you’re burning.

Low calorie filling foods like apples can help you achieve this type of diet, because they can fill you up at little calorie expense helping to keep the calorie intake of your overall diet to a moderate amount.

Apples aren’t just great for weight loss because there filling and low in calories, there also great for weight loss because they have plenty of nutrients and are a decent source of energy. This is important because on a weight loss diet you want to be getting plenty of nutrition and have energy as well.

How Are Apples Able To Be So Filling Yet Be So Low In Calories?

In the above section it was mentioned that one of the reasons apples are great for weight loss is because they can fill you at little calorie expense. Apples ability to be filling despite being low in calories can be explained in the 3 reasons.

High Water Concentration

One of the main reasons apples are so filling but yet are so low in calories is because of their water concentration. As water has no calories and is filling to consume. Therefore, foods with a high water concentration tend to be low in calories and filling to consume as well.

Apples are made of up to 86 percent water content.

 

High Fiber Content

As you may already no calories are units of energy.

It’s hard for the body to break down fiber and extract energy. Fiber passes through the body largely intact, and fiber has almost no calories and fiber is filling when it’s in your system. Therefore foods that have fiber contents tend to be very filling and lower in calories and great for weight loss.

 

Contents That Contain Calories Are Found In Small Amounts

Not all contents found in apples have no or almost no calories, like fiber and water content found in apples.  Apples also have sugar, which has contents. But these contents that have calories are found in very small amounts, quantities, or grams.

 

Studies

Apple’s potential to be great for weight loss is not just theoretical. There are many studies that show a link between apples and various contents found in apples and weight loss.

Research has revealed a possible association between better weight management and fiber (1)(2)(3).

-This study show fiber, which, as been mentioned before, is a content found in apples, is great for weight loss.

Recapp:
Apples have the potential to be great for weight loss because they can fill you up at very little calorie expense. There are studies that show a link between apple consumption and weight loss.

 

Not A Sure Thing

Earlier it was explained that apples are very filling and low calories making them great for weight loss.

Now although apples are a weight loss-friendly food, that doesn’t guarantee if you eat apples, you’re going to weight loss because weight loss doesn’t come down to if you’re eating one food or not. It comes down to the combined calorie intake of all the foods you eat. If the calorie intake of the foods you eat is less than what your body burns, then you will experience weight loss.

Can Water Help With Weight Loss?

The Power of Water On Weigth Loss:

Water one of the most weight loss-friendly things you can consume as water is filling, has no calories, and is great for the body.

In this article, we will go more in-depth, explaining the reasons why water is great for weight loss, and then we will explain tactics on how to consume water so that you maximize weight loss results.

 

Reasons Why Water Is Great For Weight Loss

•Filling & Has No Calories

Water is filling depending on how much you drink and has no calories, because it will fill you up at no calorie expense.

 

•May Speed Up Metabolism

When you drink calorie-free drink that speeds up your metabolism. Therefore, not only does water not have calories but water will help you burn the calories that you have accumulated through the consumption of other foods and drinks.

•Reduces Water Weight

When you drink water, your body will not fight so hard to conserve water which should reduce your water weight.

 

Ways To Drink Water To Maximize Water’s Weight Loss Effects

Now that we have discussed the reasons water is great for weight loss, we will discuss how to implement water in your weight loss diet to maximize your weight loss results.

Just drinking the recommended number of glasses a day should help with weight loss as drinking water throughout the day will keep you partially full, which will help keep your appetite down so that you eat less throughout the day.  However, if you want to be more strategic about it, there are certain tactics that you can use when drinking water to maximize water’s weight loss effect.

Tactics For Drinking Water To Create Weight Loss:

 

1. Substitute High Calorie Drinks With Water

 

2. Drink Water Before a Meals

 

3. Use Water To Replenish and Hydrate Yourself Doing Workouts

 

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.  A two-tablespoon serving of chia seeds contains 7% of the daily value of zinc.

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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Composition:

 

 

 

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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.

 

Here is a list of other foods that can possibly help with weight loss:
•Bananas
•Spinach
•Oatmeal