Top 1. 0 Health Benefits of Chia Seeds . Today, they draw the interest of many people for their health benefits and uses in cooking.
It turns out chia seeds are a rich source of nutrients and antioxidants. Omega- 3 Fatty Acids. Chia seeds are rich in polyunsaturated fats, especially omega- 3 fatty acids. Chia seeds' lipid profile is composed of 6. ALA. The omega- 3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol. Fiber. Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 1. That is one- third of the daily recommended intake of fiber per day. Antioxidants. Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration. Minerals. Two tablespoons of chia seeds contain 1. DRI for calcium, 3. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis. Satiety. Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects. Gluten- Free. Chia seeds contain no gluten or grains. Fruit & Veggie Info Recently, somebody forwarded me an article from USA Today titled Stripping the Diet Raw, which featured the many benefits of following a raw food diet. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten- free diet. Egg Replacer. The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 1. Can Be Digested Whole. Unlike flaxseeds, which are also high in omega- 3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits. Dyslipidemia. A study published in the . The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity. Blood Sugar Regulation. Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood. About the Author. Jen Hathwell is a registered dietitian based in California. She holds a Master of Science in nutrition from California State University, Los Angeles. Photo Creditsm- chin/i. Stock/Getty Images. Making Nutrient- Rich Choices for Your Diet. Healthy whole foods: you might know that you're supposed to eat them. 10 Ways to Get the Health Benefits of Chia Seeds in Your Diet by KRISTEN MANCINELLI MS, RD Last Updated: May 01, 2015.But do you really know what they are? Even for the health conscious, the phrase gets tangled up with other terms. Whole foods might be organic, or locally grown, or pesticide- free. But they aren't necessarily. The definition of healthy whole foods is much simpler. It's the difference between an apple and apple juice , or a baked potato and mashed potatoes. While whole foods might be associated with the upscale grocery store of the same name, they are available to all of us anywhere in the country. Most dietitians feel that eating healthy whole foods has all sorts of benefits. Their nutrients may help to keep your immune system strong and protect you from disease. Kaiser, Ph. D, community nutrition specialist in the department of nutrition at the University of California, Davis. Healthy Whole Foods. Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as: So what's so good about healthy whole foods? For one, they're loaded with fiber, vitamins, and minerals. They also contain phytochemicals, the general name for natural compounds in plants. While thousands of individual phytochemicals have been identified, countless more remain unknown. They help in different ways. Some are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene. Continued. Usually, the term whole foods is confined to vegetables, fruits, and grains. But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets. One problem with processed food is that, during manufacture, many healthy nutrients are removed. For instance, . Some nutrients are lost, most significantly fiber. Then, during the enrichment process, nutrients may be artificially added back in. But even after enrichment, the final product is likely to be less nutritious than the whole grains you started with. The Synergy of Healthy Whole Foods. We know that when they're eaten in food, they have all sorts of health benefits. But studies of the single vitamins and minerals in supplement form have not shown the same success. We simply don't know all of the nutrients in a food that make it healthy. Avoiding Additives in Food. The nutrients lost during refinement are not the only disadvantage of eating processed foods. What's added can also be a problem. A lot of health conscious people are wary of the preservatives and chemicals that are added to processed and manufactured foods. You know - - the ones with the scary- sounding eight- syllable names. But in fact, Kaiser says that some of the worst food additives are household words. Continued. That leads to weight gain. But eating more healthy whole foods may actually help you maintain or lose weight. The natural fiber in many vegetables, fruits, and grains may fill you up without adding many calories, Gidus says. The Cost of Whole Foods. There's another bonus to eating healthy whole foods. Although the name may now be synonymous with that fancy grocery store, whole foods are much cheaper than processed foods. They're also available everywhere. It's hard to deny that popping a processed sandwich pocket in the microwave for three minutes is easier than cooking a proper meal with whole- food ingredients. But Gidus stresses that you don't need to cut out all processed foods. The goal is just to decrease the number of processed foods you eat and increase the proportion of healthy whole foods. That isn't hard, especially when it comes to snacks. The next time need something to tide you over, eat a handful of nuts or a piece of fruit instead. It's no harder than reaching for an energy bar - - you'll even be spared the labor of unwrapping it. The other key to a healthy diet is variety. It's easy to get caught up in the details - - the nutritional value of specific healthy whole foods, and exactly how much you need of each. But Gidus and Kaiser say the best advice is to relax and just eat a wide variety of fruits, vegetables, and whole grains. Not only is it simple, but it's the best way to be sure you're getting all the nutrients you need. Kaiser, Ph. D, community nutrition specialist, department of nutrition, University of California, Davis. Department of Health and Human Services web site: .
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