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Heart-healthy chia seeds

Heart-healthy chia seeds

Flaxseed Muscle preservation strategies chia Heart-healthy chia seeds, in cchia, have been seefs to good heart health because their sedds pack Clarifying nutrition myths powerful punch. The Heart-healthy chia seeds in 3. The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These tiny seeds can provide fiber that helps lower cholesterolboost your heart health and reduce your risk of developing chronic disease.

Heart-healthy chia seeds -

All three are rich in fiber and protein and make valuable additions to many types of diets, especially vegan or vegetarian diets. Ounce for ounce, chia contains the most grams of fiber and is especially rich in soluble fiber , which can help lower cholesterol levels, reduce appetite and promote digestive regularity.

Unlike other types of seeds, chia can be consumed either whole or ground. Plus, it provides a good amount of several other micronutrients , including calcium, manganese and phosphorus. How about chia seeds vs. flax seeds? Flax is the greatest plant source of omega-3s, which is important for reducing inflammation and preventing chronic disease.

Flax is also high in lignans, which are plant compounds that acts as an antioxidant and have been linked to protection against cancer and heart disease. Unlike chia, however, flax needs to be ground up before consumption in order to maximize absorption of its nutrients.

Compared to chia and flax, hemp seeds pack in the highest amount of plant-based protein per serving. However, they contain a much higher ratio of omega-6 to omega-3 fatty acids, a nutrient that most of us get too much in our diets already.

Therefore, experts typically recommend consuming hemp in moderation. Chia is rich in protein amino acids , fiber, manganese, phosphorus and calcium. A one-ounce serving of dried chia seeds about In addition to the nutrients listed above, chia contains some vitamin A, vitamin B, vitamin E and vitamin D, plus minerals such as iron, iodine, magnesium, copper, niacin and thiamine.

What are the benefits of eating chia seeds? Here are nine reasons to add more of them to your diet, including because they can decrease risk for several common diseases:. Chia is jam-packed with antioxidants, which are compounds that fight free radical damage and prevent oxidative stress while also promoting tissue repair and protecting against skin damage.

Interestingly enough, researchers from Mexico recently uncovered that they have a total antioxidant concentration nearly two times higher than previously reported.

In fact, the antioxidant activity of S alvia hispanica seeds was shown to stop up to 70 percent of free radical activity. As one of the most high-antioxidant foods on the planet, adding some to your diet may help fight premature aging and protect the skin cells from things like ultraviolet and environmental damage.

Chia is loaded with fiber, squeezing nearly 11 grams of fiber into a single ounce. This means that adding just one ounce to your daily meals my can supply a whopping 44 percent of your fiber needs for the entire day. Because of their rich fiber content, chia seeds benefit digestive health by promoting regularity and increasing stool frequency to prevent constipation.

The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut, which plays a central role in many aspects of health and disease. Fiber also absorbs a good amount of water and expands in the stomach, helping keep you feeling fuller for longer.

Thanks to their high content of antioxidants, fiber and heart-healthy fats, chia seeds have been shown to help prevent cardiovascular disease in several ways. One of the most powerful effects is it ability to reduce inflammation and decrease several risk factors of heart disease , such as high cholesterol and blood pressure.

Inflammation can put extra strain on blood vessels and is thought to contribute to heart disease along with a slew of other chronic conditions. Chia is high in omega-3 fatty acids, boasting even more omega-3s per gram than salmon.

Omega-3s work to protect the heart by lowering blood pressure, cholesterol levels and inflammation. Meanwhile, the fiber found in chia seeds can help manage cholesterol levels and keep the arteries clear to minimize the risk of coronary heart disease.

In this study, adults with hypertension experienced significantly reduced blood pressure levels compared to a control group when they consumed 40 grams per day of chia seeds about 1. Rich in both alpha-linolenic acid and fiber, evidence from several studies suggests that chia can help maintain normal blood sugar levels and fight development of type 2 diabetes and insulin resistance.

Animal and human studies have found that adding them to a high-sugar diet helps prevent changes in blood sugar and lipid levels. Chia is often used by athletes for carb loading, a strategy that helps maximize the storage of glycogen in the muscles and liver to optimize endurance and boost exercise performance.

In fact, a study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would but without all the unhealthy sugar.

In the study, half of the athletes drank percent Gatorade, while the others consumed half Gatorade and half chia drink. Janciauskiene S. The beneficial effects of antioxidants in health and diseases.

Chronic Obstr Pulm Dis. Villanueva-Lazo A, Montserrat-de la Paz S, Grao-Cruces E, et al. Antioxidant and immunomodulatory properties of chia protein hydrolysates in primary human monocyte-macrophage plasticity.

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Trending Videos. How to Start Eating More Anti-Inflammatory Foods—and Why It's So Important. How to Add Chia Seeds to Your Diet Getting more chia seeds in your system is easy. How to Make Chia Pudding, Plus 5 Recipes With Chia Seeds. Get the Recipe. Was this page helpful?

Thanks for your feedback! Tell us why! Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Newsletter Sign Up. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page.

These choices will be signaled to our partners and will not affect browsing data. Learn more. Chia seeds are a suitable and nutritious addition to a balanced diet. However, some people may experience side effects from consuming them. Learn all about pumpkin seeds, including their nutritional profile, which boasts the essential minerals of iron and magnesium.

Hemp seeds are small, brown seeds from the Cannabis sativa plant. They have a rich nutritional profile, with high concentrations of protein and…. Evidence suggests that sauerkraut may provide various health benefits, including supporting gut health.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the benefits and nutritional value of chia seeds? Medically reviewed by Kathy W. Warwick, R. Benefits Nutrition Recipes and tips Risks Vs. flax and basil seeds Summary Chia seeds contain omega-3 fatty acids, iron, calcium, and antioxidants.

Benefits of chia seeds. Nutritional value of chia seeds. Recipes and cooking tips. Potential health risks of chia seeds. Chia seeds vs. flax seeds vs.

basil seeds. Flax seeds Basil seeds Chia seeds Calories kcal kcal kcal Carbohydrates How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Heart-healthy chia seeds Snakebite aftercare recommendations contain omega-3 fatty acids, Muscle preservation strategies, Heart-helathy, and antioxidants. Heart-healtby potential seds of chia seeds is their high fiber Muscle preservation strategies. They may also help support weight loss and manage glucose and cholesterol levels. However, more research is necessary to confirm this. A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough. Chia seeds can help people to meet dietary requirements for fiber. Heart-healthy chia seeds

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