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

 

Are Bananas Good or Bad For Weight Loss?

Are Bananas Good or Bad For Weight Loss?

There are mixed opinions regarding the question, “are bananas good or bad for weight loss?”

One reason for the mixed opinions regarding bananas’ ability to promote weight loss is that there aren’t a lot of studies on the subject matter. That has left room for people to come up with their own opinions on whether or not bananas are good for weight loss, and sometimes these opinions contrast.

Another cause of dispute about banana’s ability to be good for weight loss is their sugar content. There is a belief that because of banana’s sugar content, bananas can’t be good for weight loss.

Breaking Through The Confusion

Now it is true that bananas have sugar content, but so does every other fruit, and it seems that nature knows what amount of sugar to put into its foods because natural foods such as fruits have sugar for the most part in moderate amounts.

When health experts advise against eating sugary foods and how they can cause obesity, they are not referring to natural foods, which for the most part are weight loss friendly and healthy.

They are referring to man-made or processed foods that have a lot of added sugar to enhance the taste of food.

With its sugar content and all of its other contents combined, the average medium-size banana has about 100 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, it can be said that bananas have the potential to help with weight loss because they can fill you up and provide you energy at relatively little calorie intake.

Now just because bananas have the potential to help with weight loss does not mean that eating bananas will guarantee weight loss because weight loss is based on your overall diet being one where you’re taking in fewer calories than you’re burning.

So only if bananas are helping you to moderate your caloric intake so that your overall diet is one where you’re taking in fewer calories than you’re burning can it be said that bananas are helping you lose weight.

 

What Allows Bananas Filling But Yet Low In Calories?

Above, it was stated that bananas have the potential to help with weight loss because bananas are filling and, at the same time, are low in calories.

Bananas ability to be filling but low in calories can be explained in 3 reasons:

 

1. High Water Content

Water can be very filling to consume, and as you probably already know, water has no calories.  Bananas are made up of 74 percent water. 

 

2. Fiber Content

Fiber can also be very filling to consume, and fiber has virtually no calories. The average medium-sized banana contains about 3 grams of fiber.

 

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

Not all the contents of bananas have no or virtually 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, each of these four contents are found in either minuscule or moderate amounts in bananas, and so overall bananas are a low calorie food.

 

Provide Energy At Relatively Little Calorie Expense

Bananas are not just potentially great for weight loss because they fill you up at relatively little calorie expense. They also can be great for weight loss because they provide longer-lasting energy at relatively little calorie expense. 

This ability that bananas have to provide energy at minimal calorie expense is important because when you’re on a weight loss diet, you don’t want to be losing weight at the expense of you being tired all the time. 

You still want to have plenty of energy while you’re losing weight.

How Are Bananas Able to Provide Longer-Lasting Energy and Yet Be Low in Calories?

Calories are simply units of energy.

When the body takes in or consumes too much calories (or energy), the leftover energy will be stored as fat that the body will burn in the future when it needs energy.

All fat is stored energy due to excess calories or energy consumption.

As mentioned earlier, the average medium-size banana (7-7/8inches) has about 105 calories.

105 calories is enough energy to energize the body, but not enough to where there should be energy left over that could be converted into fat.

Long-Lasting Energy

Much of the energy that bananas provide is longer lasting energy, and this has to do with bananas sugar and fiber content. You see bulk up the energy or calories that bananas provide comes for their sugar content. Of the 105 calories of energy that a banana provides about 53 percent comes from it sugar content. Most of it or 53 percent of it comes from its sugar content

Sugar is a simple carb meaning it’s easy for the body to break it down.

Fiber is a complex carb that is hard for the body to break down which is why fiber travels through the body largely intact.

This is also why fiber has virtually no calories because it is hard for the body to break down fiber and extract energy from it.

Now not only is fiber hard for the body to break down, but when sugar and fiber are eaten together, the fiber will slow down your body’s ability to break down and extract energy out of the sugar content.

Therefore, the energy that the sugar provides is spread out over a longer period of time.

 

That is the secret to why bananas can provide long-lasting energy. Again, the banana’s fiber content slows down the breaking down of the banana’s sugar content, so the energy that comes from the sugar content lasts longer.

Bananas also have resistant starch, which is similar to fiber in that it’s a complex carb. The greener the banana, the more resistant starch it has, but as bananas start to ripen, their resistant starch content becomes less and less.

Recap:

Bananas have 105 calories which is not enough to be fattening. But enough energy to give the body an energy buzz.  Much of the energy that bananas provide is spread out due the fact that much of energy that bananas provide come from there sugar content, and banana’s fiber content slows down the body’s ability to break down the sugar content so the energy from sugar last longer.

 

Weight Loss Friendly & Nutritious

Bananas are not just weight loss-friendly; they are also a source of some very important nutrients. Which is important because, on a weight loss diet, you want to be losing weight while at the same time getting proper nutrition. Nutrients found in sizable quantities in bananas include:

(One Medium Size (7-7/8inches) Banana Contains:)

•20 percent of the daily recommended intake Vitamin B6

•12 percent of the daily recommended intake Pottasium (422mg)

•12 percent of the daily recommended intake Fiber (3.1g) The benefits associated with vitamin fiber include: great for heart health (fiber intake has been shown to improve heart health), great for weight loss (can help with weight loss).

•17 percent of the daily recommended intake Vitamin C The benefits associated with vitamin c include: great for skin (helps boost and maintain collagen in the skin), strong antioxidant (helps fight against diseases such as heart disease and cancer).

•8 percent of the daily recommended intake Magnesium

 

Studies

Although there are not a lot of studies that measure bananas as a whole ability to create weight loss, there are studies that show a link or correlation between various contents found in bananas and weight loss.

Fiber: As mentioned above, one of the things that make bananas so weight loss friendly is their fiber content, and there are studies that show fiber consumption has an inverse relationship with body weight (1)(2)(3).

 

Water: As stated earlier, bananas being weight loss-friendly has a lot to do with their high water concentration. Water is filling and has no calories, and therefore, foods with a high water concentration tend to be filling and low in calories, making them weight loss friendly. Bananas are 83 percent water.

There are studies that show that there is a relationship between water consumption and weight loss. Now keep in mind many of these studies are based on participants drinking water not getting the water from food sources like bananas, but these studies to identify a connection between water consumption and weight loss (4)(5)(6).

 

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 too many calories through your banana consumption.

 

(To learn about why water is good for weight loss: click here) (To learn about why fiber is good for weight loss: click here)

 

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

Also, get health benefits of these various foods:
•Chia Seeds

 

 

Great Food For Exercise

The fact that bananas can be filling and provide long-lasting at little calorie expense makes them a great exercise. So if you are working out to lose weight or working out or for other health reasons, bananas can be a great food to eat. To learn more about how bananas can help with exercise, click here:

 

 

Is Spinach Good For Weight Loss?

spinach weight loss

Is Spinach Good For Weight Loss?

The short answer is yes; spinach can help with weight loss. What makes spinach great for weight loss is spinach is very filling and is very low in calories.

You see, weight loss happens when one is taking in fewer calories a day than they burn, and low-calorie filling foods like spinach will help you achieve that goal.

Spinach’s ability to be so filling without being high in calories has a lot to do with its high water content as water itself is very filling to consume, and as you probably already know, water has no calories.  Spinach is made up of 92 percent water.

Water is not the only weight loss friendly content found in spinach.  Spinach also has fiber which is also great for weight loss. Fiber like water is also filling and fiber has virtually no calories because it’s hard for the body to break fiber down and extract energy out of it.

Therefore, when you consume fiber its flows through the body largely intact, filling you up in the process at very little calorie expense until it is excreted out.

Other contents of spinach include vitamins and minerals all these contents are low in calories and so overall spinach is a very low calorie nutritious food to eat.

How many calories does spinach contain?

One cup of cooked spinach contains only 41 calories.

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

 

Popular Ways Spinach Can Be Used For Weight Loss

 

1. As a Low-Calorie Side/As a Filling Side Dish

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 entrée and side of filling, nutritious, and low calorie spinach.

 

2. As Alternative To Lettuce In Salads

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.

Again, one cup of raw dry spinach leaves contains only 6.9 calories.

 

3. Standalone Meal

As a standalone meal. Spinach can be eaten all by itself because spinach has such a low calorie foundation you can dress it up and it can still be a relatively low calorie meal.

 

Great For Weight Loss and Nutritious

Spinach is great for weight loss, and it is loaded with nutrients.  Some important nutrients found in spinach include vitamin c, vitamin k, and iron.

 

Studies 

Spinach and contents of spinach ability to be great for weight loss is not just theoretical many studies back up spinach ability to be great for weight loss.

Spinach has water, and water has the potential to be good for weight loss:(1)(2)

Spinach has fiber, and fiber has the potential to be good for weight loss.

Various studies reveal that consuming fiber can inversely affect factors that can cause obesity (1)(2)(3).

 

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

Also, get health benefits of these various foods:
•Chia Seeds

 

 

Can Eating Chia Seeds Help with Weight Loss?

chia seeds 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 will 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:

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.

 

Health Advisory

• 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.

• 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.

 

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