chia seeds Archives - Amazing Health Advances

Berry Chocolate Chia Pudding Recipe

The AHA! Team — Wed, 07 Aug 2024 08:44:06 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Chickpea & Vegetable Tagine Recipe Avocado and almond butter add richness to this chocolate pudding. COURSE: Breakfast, Dessert DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢½ ripe Haas avocado, halved and pitted ▢1 ¼ cups strawberries or blueberries (or other berries of choice) ▢3 tablespoons unsweetened cocoa powder ▢2 tablespoons almond butter ▢½ cup Date Syrup ▢1 ½ cups Almond Milk ▢¼ cup chia seeds ▢garnish berries, slivered almonds, cacao nibs optional INSTRUCTIONS Scoop out the flesh from the avocado and place it in a high-speed blender or food processor. Add the berries, cocoa powder, almond butter, Date Syrup, and Almond Milk. Blend until completely smooth and then pour into a bowl. Whisk in the chia seeds until they’re evenly distributed. Cover and refrigerate for at least 8 hours. Divide the pudding among four small dessert bowls, garnish as desired, and refrigerate for 20 minutes before serving. Note: Let this pudding sit overnight or at least 8 hours in the fridge before serving. To read the original article click here.

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Should You Grind Your Chia Seeds?

AHA Publisher — Mon, 20 Jun 2022 07:00:14 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The secret to unlocking the benefits of chia seeds may be grinding them up. When recently reviewing the literature on the health-promoting properties and therapeutic applications of chia seeds, I ran into a lot of studies discussing, for example, “strategies for incorporation of chia (Salvia hispanica L.) in frankfurters as a health-promoting ingredient.” After all, “recent years have seen increasing pursuit of healthier lifestyles, among them dietary habits. In response to this, there has been a great deal of interest worldwide in…compounds originally present in plants to provide health benefits in foods.” Yes, but in hot dogs? And, indeed, “reformulated frankfurters with chia contained significantly greater amounts of [plant] proteins, insoluble dietary fiber, [and] minerals….Given this nutritional profile, the products thus produced could qualify for labelling with a variety of nutrition and health claims.” And, what do you know? “Chia oil–enriched restructured pork” actually does affect “aged rats” fed bad diets. So…let’s slap on that health claims label! Chia has been eaten for thousands of years, suggesting it’s at least safe to consume, but does it offer any special benefits? It’s certainly nutritious. Chia seed has a lot of fiber, antioxidants (black chia seeds perhaps more than white), and plant protein, and also contains a lot of B vitamins and minerals. So, yes, it’s nutritious—like nearly any whole plant food. But, again: Does it have any special benefits? People trying to sell you chia seeds make all sorts of claims, but to “definitively establish their actual beneficial effects,” we need a little something called “scientific evidence instead of cultural traditions, personal beliefs, or even inaccurate advertising,” a redundant term if I’ve ever heard one. For example, if you look on YouTube, you’ll find more than 50,000 videos on chia seeds and belly fat, but what does the science say? Apparently, dietary chia seeds do reduce belly fat…in rats. They also reduce the weight…of chickens. Evidently, “consumers are reluctant to eat poultry products smelling or tasting like fish,” so by feeding chickens chia seeds, you can boost their omega-3 levels without turning the meat into funky chicken. What happens if you just cut out the middlehen and eat chia yourself? I discuss this in my video Do Chia Seeds Help with Belly Fat?. What happens, for instance, if you add a teaspoon or two of chia seeds to yogurt as a snack? After eating yogurt with chia, “participants reported significantly lower scores for hunger” and ended up eating fewer calories at lunch two hours later. My initial thought was, well, duh—if you give people more food by adding chia to whatever they’re eating, then of course they’ll be less hungry. But, as you can see at 2:44 in my video, the researchers gave the subjects less yogurt to compensate for the addition of chia, so each snack had the same number of calories. What happened at lunch two hours later? The study participants didn’t just eat a little less food; they ate about 25 percent fewer calories after the chia. A teaspoon of chia seeds only has around 50 calories, and subjects ended up eating nearly 300 fewer calories at lunch, so that’s way more than just compensating. We can at least say that chia seeds are more satiating than yogurt. So, if you ate some chia seeds every day as a snack—one teaspoon seemed to work as well as two—you’d expect to lose weight over time. You don’t know, though, until you…put it to the test. Subjects were randomized to a whole tablespoon of chia seed twice a day before their first and last meal for 12 weeks, and the researchers found that “[c]hia seed does not promote weight loss” after all. That’s disappointing. Well, we know from the flaxseed literature that if you give people muffins made out of whole flax seeds, they don’t seem to really absorb all the benefit compared to ground flaxseed muffins. The same appears to be true with chia seeds. As you can see at 3:57 in my video, if you eat whole chia seeds for ten weeks, there’s no increase in short-chain omega 3 levels or long-chain omega 3s. But, if you eat the same amount of ground chia seeds, levels shoot up. So, maybe the problem with that study is that the researchers gave people whole chia seeds. What we really need is a study on ground chia and weight loss, and researchers gave us just that. In a randomized controlled trial, one group was given about two tablespoons of ground chia a day, and another group got a fiber-matched control made of mostly oat bran. This is how you know it wasn’t funded by a chia seed company: The researchers pitted the chia head-to-head against a real control to match the fiber content instead of just putting it up against a sugar pill. That way, if there were weight loss, we’d know it wasn’t due just to the fiber, but something particular to the chia. And, indeed, as you can see at 4:42 in my video, those eating the ground chia lost significantly more weight and significantly more waist in terms of waist circumference, which is a measure of belly fat, and, as a bonus, had a decrease in their c-reactive protein levels, suggesting an anti-inflammatory effect as well. So, maybe some of those 50,000 YouTube videos aren’t completely off. There is one form of chia powder I’d stay away from, though. In a previous video, Which Are Better: Chia Seeds or Flaxseeds?, I talked about using chia gel to replace eggs or oil in baking, by mixing a teaspoon of chia seeds with a quarter cup of water and letting it sit for a half an hour. It’s certainly a way to lower cholesterol and skipping the eggs seems like it would cut down your Salmonella risk, but there was an international outbreak of Salmonella linked to sprouted chia seed powder that infected 94 people across 16 U.S. states and 4 Canadian provinces. Sprouting can “create an ideal environment for bacterial growth.” Granted, it’s not as bad as Salmonella-tainted eggs, which may sicken 79,000 Americans every year, but I would still recommend staying away from sprouted chia seed powder. KEY TAKEAWAYS Chia (Salvia hispanica ) has been eaten for thousands of years and has a lot of fiber, antioxidants (black chia seeds perhaps more than white), protein, B vitamins, and minerals. Myriad claims have been made about chia seeds’ special benefits, such as reducing belly fat. In fact, more than 50,000 videos on chia and belly fat are on YouTube. From the flaxseed literature, we know benefits are absorbed better when eating ground flax than whole flax, and the same appears to be true with chia seeds. In a randomized controlled trial, researchers gave one group about two daily tablespoons of ground chia and another group got a fiber-matched control made mostly of oat bran. Those in the ground chia group lost significantly more weight and significantly more waist in terms of waist circumference, which is a measure of belly fat, as well as had a decrease in their c-reactive protein levels, which suggests an anti-inflammatory effect. In a previous video, Which Are Better: Chia Seeds or Flaxseeds?, I talked about using chia gel (mixing a teaspoon of chia seeds with a quarter cup of water and letting it sit for a half an hour) instead of eggs or oil in baking. This helps to lower cholesterol and may reduce your Salmonella risk by omitting eggs, but there was an international Salmonella outbreak linked to sprouted chia seed powder, so I recommend staying away from sprouted chia seed powder. To read the original article click here.

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Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

AHA Publisher — Tue, 22 Jun 2021 07:00:45 +0000

Dr. Josh Axe, DC, DNM, CN – Have you heard about the keto diet? It’s possibly the best diet for weight loss, and it can even reverse insulin resistance and reduce cardiovascular risk factors, according to recent research. No wonder more and more people are starting to go “keto.” My keto smoothie is an easy way to get started. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! What Does “Going Keto” Mean? “Going keto” means putting your body into a state of ketosis, which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose (or sugar). On the keto diet, you are tricking your body into thinking it’s fasting by eliminating glucose that is found in carbohydrate foods. Your body begins burning fat for energy rather than carbohydrates, so after going keto, most people lose excess body fat rapidly, even when consuming lots of fats and adequate calories through their diet. The ketogenic diet, like any other low-carb diet, works through the elimination of glucose. Our bodies normally run on glucose for energy, but once glucose is no longer available from food sources, we begin to burn stored fat for energy instead. This process will not only help you to shed those extra pounds, but it also helps to control the release of hormones like insulin, which plays a role in the development of diabetes and other health problems. Nutrition Facts One serving of this keto smoothie recipe using cacao powder and without toppings contains the following, including only 6.1 net carbs (total carb grams minus fiber grams): 394.5 calories 40.1 grams fat 11.64 grams carbohydrates 5.5 grams fiber 3.68 grams protein 2.52 grams sugar 22 milligrams sodium 189.5 milligrams magnesium (45.1 percent DV) 6.85 milligrams iron (38.1 percent DV) 328.5 milligrams phosphorus (26.3 percent DV) 2.45 milligrams vitamin E (16.3 percent DV) 2.49 milligrams niacin (15.5 percent DV) 0.17 milligrams thiamin (14.2 percent DV) 0.16 milligrams riboflavin (12.3 percent DV) 36 micrograms folate (9 percent DV) 96 milligrams calcium (7.4 percent DV) 0.73 milligrams zinc (6.6 percent DV) 229 milligrams potassium (4.9 percent DV) 0.073 milligrams vitamin B6 (4.3 percent DV) 2.5 milligrams vitamin C (2.8 percent DV) How to Make A Keto Smoothie A keto smoothie is made up of healthy fats and protein, all foods that are naturally low in carbohydrates. Using a high-powered blender, add in these heart-healthy, keto diet–friendly foods. My keto smoothie recipe starts with 1 to 1¼ cups of full-fat coconut milk as the base. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food. Next add in 1 tablespoon of chia seeds (soaked in 3 tablespoons of water for 10 minutes), which contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. And then add 1 tablespoons of your favorite nut butter to the mix, whether it’s almond butter or even sunflower seed butter. (I recommend that you avoid peanut butter.) For the next ingredient for this keto smoothie, you have a choice of either 2 teaspoons of cacao nibs, cacao powder or cocoa powder, or 1 scoop of chocolate protein powder. Protein powder made from bone broth is packed with protein, low in carbs and low in sugar. You can get the benefits of bone broth easily by adding it to your keto smoothie. Cacao nibs or powder is also healthful and packed with nutrients that fuel the body. The last two ingredients for my keto smoothie are ½ frozen avocado and 1 tablespoon of coconut oil. Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto. Now all you have to do is blend the ingredients until they are well-combined, adding water if necessary, and you’re done! If you want to add some bulk to the texture of your keto smoothie, or if you don’t have a frozen avocado on hand, add in some ice, too. Top your keto smoothie with cacao nibs and cinnamon, and enjoy! Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao DESCRIPTION My keto smoothie is an easy way to get started on the keto diet, or just as a great breakfast. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! INGREDIENTS 1–1¼ cups full-fat coconut milk ½ frozen avocado 1 tablespoon nut butter of choice 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10minutes 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth 1 tablespoon coconut oil ice (optional*) for topping: cacao nibs and cinnamon ¼ cup water, if needed INSTRUCTIONS Add contents into a high-powered blender, blending until well-combined. Top with cacao nibs and cinnamon. To read the original article click here. For more articles from Dr. Axe click here.

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The Convincing Case for Chia: 5 Reasons to Eat More

AHA Publisher — Fri, 23 Apr 2021 07:00:00 +0000

Dr. Don Colbert – Salvia hispanica, also known as the chia plant, is a plant with origins in Mexico and Guatemala. This Central American native is a member of the mint family and produces small round seeds with a glossy appearance. There is evidence that the seeds of the chia have been used traditionally by the Aztecs and Maya for many generations. In fact, the word “chia” comes from the ancient Mayan word meaning “strength.” The Mayans chose this designation because their warriors are said to have eaten a spoonful of chia seeds before battle. This small serving of chia seeds was considered to provide enough nourishment for a 24-hour period! Such claims may sound like hyperbole, but a scientific look at the nutritional properties of chia seeds reveals that the Mayans may not have been exaggerating after all. Chia seeds are packed with powerful nutrients including fiber, antioxidants, protein, minerals, and omega-3 fats. These are the 5 best reasons to eat more chia seeds. 1. Insoluble Fiber With a whopping ten grams of fiber, two tablespoons of chia seeds can provide about ⅓ of the recommended daily intake of fiber. This is because the majority of the carbohydrates in chia seeds (80%) is in the form insoluble fiber. Insoluble fiber is not digested by the body, but is instead used as food for the beneficial bacteria in the digestive tract. This means that insoluble fiber does not raise blood sugar or even contribute to the caloric density of a food. They are perfect for those on a low-carb or ketogenic diet. In addition to feeding the probiotics in the gut, the insoluble fiber found in chia seeds is known to help with digestion by soaking up toxins and scrubbing the intestinal wall clean. When you subtract this indigestible fiber, chia seeds are left with only 100 calories per ounce, making them one of the most nutrient dense foods per calorie known to man. 2. Antioxidants One of the primary reasons chia seeds are considered to be so nutrient dense is because they are loaded with antioxidants. Antioxidants combat free-radicals which cause oxidation (aging) of cells. The high antioxidant content of chia seeds actually keep the delicate omega-3 polyunsaturated fats they contain from going rancid (a form of oxidation). The antioxidants in chia seeds include: chlorogenic acid, which has been associated with lowering blood pressure; quercetin, which has been shown to reduce heart diseases risk; and kaempferol, which reduces the risk for chronic disease. 3. Protein Chia seeds are 14% protein by weight. Aside from the superfood algae spirulina, chia seeds are the next best source of vegan protein due to the presence of all 9 essential amino acids. For this reason, chia seeds are an important addition to the diets of those who don’t eat meat. The ratio of these amino acids is also preferable to the human body making the protein in chia seeds highly bioavailable. Adequate protein absorption decreases cravings and improves satiety which helps with weight loss and overall health. 4. Minerals Chia seeds are mineral powerhouses. Just one ounce can provide 18% the daily recommended intake of calcium, 30% of magnesium and manganese, and around 27% of phosphorus. Minerals are important for electrolyte balance, nervous system function, hydration, and cellular function. Much of the soil around the world has been over-farmed and depleted of minerals thus the plants the land produces are also lacking in these valuable nutrients. This is why it is important to eat as much mineral dense food as possible to make up for this deficit. 5. Omega-3 Fatty Acids Omega-3 fatty acids such as ALA, EPA, and DHA, are crucial to cellular health. Found in abundance in the brain and the nervous system, these healthy fats are most readily available in animal foods such as wild-caught cold water fish, krill, grass-fed beef, and lamb. Chia seeds are often touted as a superior source of omega-3 fatty acids because it actually contains more than salmon. The caveat, however, is that chia seeds contain mostly ALA which is the inactive form of omega-3 that must be converted by the body to EPA and DHA. Unfortunately, the human body does a poor job at conversion. Since DHA is by far the most important omega-3 fat and chia seeds provide little-if any-of this valuable nutrient, then are they useless as a source of omega-3’s? Not necessarily, ALA has been shown to have anti-inflammatory properties which can help with weight loss and overall health. How to Eat Due to their ability to absorb water and add gelatinous structure to meals, chia seeds are frequently used by vegans and those with egg allergies as an egg replacer. Simply make a “chia egg” by whisking together 1 tablespoon of chia seeds with 3 tablespoons of water then place in the fridge for 15 minutes. This can be used as a 1 to 1 replacement for eggs. Additionally, chia seeds are often used as smoothies. They are a great way to add both nutrition and texture without significantly affecting calorie count or glycemic index. In order to increase digestibility, chia seeds are often soaked in a 1:10 ratio seeds to water. This is about 1.5 tablespoons for a cup of water. Let sit anywhere from 30 minutes to 12 hours (perhaps overnight) and then consume. This increases the availability of nutrients by activating dormant enzymes and it also decreases the anti-nutrient phytic acid which can be irritating to those who are sensitive. Living Chia In order to get all these benefits of chia seeds along with the gut healing properties of probiotics, check out Dr. Colbert’s specially formulated Living Chia with Probiotics. This one-of-a-kind chia seed product is the most easily digested chia seed formulation available. Pick it up with other health enhancing products here today! References https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1 http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html https://wellnessmama.com/4981/benefits-of-chia-seeds/ http://www.well-beingsecrets.com/benefits-of-chia-seeds/ https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-chia-seeds.html http://www.well-beingsecrets.com/benefits-of-chia-seeds/ To read the original article click here.

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Blueberry Chia Coconut Yogurt

AHA Publisher — Tue, 20 Apr 2021 07:00:29 +0000

Dr. Don Colbert – Are you looking for a quick and easy keto [or low carb] meal that can be eaten any time of day? Then this delicious Keto Zone Blueberry Chia Coconut Yogurt recipe is for you. This recipe can be made in just a few minutes with no cooking required. Just mix the ingredients together and serve! Not only is this recipe super easy, but it is also loaded with nutrition. With healthy fats from MCT oil, probiotics from yogurt, protein from collagen, fiber from chia seeds, and antioxidants from blueberries, this recipe is a healthy and balanced keto meal. Ingredients 1 cup fresh organic blueberries 1 cup full fat low-carb organic/grass-fed yogurt (no sugar added) 3 tablespoons ground chia seeds 1/4 cup unsweetened coconut flakes 1 scoop Coconut MCT Oil Powder 1 scoop Hydrolyzed Collagen Powder Instructions Combine chia seeds and yogurt and stir until well combined. Add in coconut flakes, MCT Oil Powder, and collagen. Continue to mix until all ingredients are thoroughly incorporated. Add in blueberries and gently stir. Divide into 4 servings. Top with extra blueberries if desired. Serve and enjoy! Nutrition Facts Servings: 4 Per Serving: Calories: 250 calories Fat: 21 grams Total Carbohydrates: 12 grams Fiber: 6 grams Net Carbs: 6 grams Protein: 25 grams This article has been modified. To read the original article click here. For more articles from Dr. Colbert click here.

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Mighty Morsels: NEW Study Shows Chia Seeds Offer 4 Amazing Health Benefits

AHA Publisher — Fri, 12 Feb 2021 08:00:54 +0000

Lori Alton via NaturalHealth365 – It seems that every week there is a new “superfood” that promises to support and promote health. And, most nutritionists agree that foods like organic kale, arugula, and berries are really wholesome choices, packed as they are with antioxidants and valuable micronutrients. However, the reigning king of all superfoods may well be among the tiniest. It’s hard to conceive of a food more worthy of the title of “superfood” than chia seeds. Scientific research shows that regular consumption of these tiny seeds can improve cardiovascular disease risk factors, the number one killer in the nation. But, when it comes to working against other chronic diseases, these tiny packages of nutrition are just getting started. Editor’s note: Heart disease now kills 31% of all people worldwide… and the root causes are NOT what you think! Click here to discover the truth inside the Cardiovascular Docu-Class, hosted by Jonathan Landsman, creator of NaturalHealth365. Tiny Chia seeds pack POWERFUL Punch to Guard Against Many Serious Health Issues Chia seeds are derived from the Salva hispanica plant, with a pedigree and history of use dating back to Aztec and Mayan civilizations – where they were revered as a source of strength and energy. (Incidentally, “chia” is a Mayan word for “strength”). So, the power of the chia seed – in a sense – isn’t exactly “news.” What is relatively recent is the compelling scientific confirmation of its ability to help ward off modern-day scourges such as heart disease, obesity, and type 2 diabetes. One of the keys to chia seeds’ power is their content of alpha-linolenic acid (ALA), an omega-3 fatty acid. Omega-3 fats – which are also found in fish and fish oil – have been credited with anti-inflammatory, antioxidant, and even antidepressant properties. Chia seeds are a good source of this healthy fat, particularly for those who don’t eat animal products. Protect Your Heart Health With a Couple Tablespoons of These Mighty Seeds a Day Among other gifts to the cardiovascular system, chia seed has been shown to reduce triglycerides – harmful fats in the blood – combat unhealthy abdominal fat, quench inflammation, and lower blood pressure in people with hypertension. In a study published in Diabetes Care, researchers gave one group of diabetic patients 37 grams (about two and a half tablespoons) of chia seeds a day, while a control group received wheat bran. The volunteers, who all had well-controlled diabetes, maintained their standard therapies throughout the study. After 12 weeks, the researchers focused on the seeds’ effects on heart health, which is particularly important for patients with type 2 diabetes. Experts say that people with diabetes are two to four times more likely to develop heart disease. The chia group experienced meaningful reductions in blood pressure – a major risk factor for heart disease – along with an eye-opening 40 percent decrease in C-reactive protein, an inflammatory molecule linked with heart disease. The participants also doubled their levels of eicosapentaenoic acid, or EPA, one of the valuable omega-3 fatty acids found in cold-water fish and fish oil. In addition, the chia group significantly decreased their A1C, a measure of blood sugar control over time. Studies Show This Superfood Promotes Healthy Weight in Surprising Ways A one-ounce, two-tablespoon serving of chia seeds provides a whopping 11 grams of fiber – which can help discourage overeating by creating a sense of satiety or fullness. A study published in Nutrition Research and Practices yielded good news regarding chia seeds’ ability to promote healthy weight and act against obesity. The study was as practical as it was simple: healthy volunteers were given chia seeds as a mid-morning snack to examine the effect on short-term appetite. Researchers varied the amount of seeds daily, with participants receiving either 7 grams (roughly half a tablespoon) mixed with yogurt, 14 grams with yogurt, or chia seed-free yogurt. They were then offered lunch, with no particular restrictions on foods or amounts. On chia seed days, the participants reported meaningful reductions in hunger – and added that they felt fuller and more satisfied after the snack. The upshot of the study was that the chia seed snack seemed to cause the volunteers to consume significantly fewer calories at lunchtime. They also experienced less desire for unhealthy sugary foods, showing that chia seeds may reduce food cravings that trigger binge eating. Want Better Blood Sugar Control? Adding Chia Seeds to Your Diet May Just Be What You Need Another chia seed benefit is its ability to improve insulin sensitivity – meaning chia helps give insulin more “bang for the buck” in controlling blood sugar. Studies support chia seeds’ ability to help ward off type 2 diabetes and its consequences, which include a heightened risk of heart disease. In a randomized, controlled study published in the European Journal of Clinical Nutrition, volunteers were given bread that had been enhanced with either ground chia seeds, whole seeds – or no chia seeds at all. The team found that both the ground and whole chia seeds were effective in helping to significantly lower blood sugar and control post-meal blood sugar “spikes.” The impressed researchers also noted that no adverse effects were reported from the chia seed/yogurt combination. Take a Look at Chia Seeds’ Nutritional Profile. You Will Be Impressed! An ounce of chia seeds provides almost half of the daily recommended amount of fiber for adults. In addition to helping control weight, dietary fiber functions as a prebiotic – meaning that it supplies fuel for beneficial bacteria in the all-important gut microbiome. It also helps to filter toxins and carcinogens from the body. The same ounce of seeds also contributes 4 grams of high-quality protein. In contrast, an ounce of cottage cheese contains only 3.5 grams. In addition to their impressive content of protein and fiber, chia seeds are chock-full of important minerals. A mere ounce contains almost a third of the recommended daily amount for manganese – an important constituent of the body’s antioxidant defenses – along with a third of the RDA for magnesium, needed for a normal heartbeat and blood pressure. Like another crunchy nutritional superstar, sunflower seeds, chia seeds are rich in zinc, which is vital for immune health. Another nutritional “plus” for chia seeds is that they are gluten-free and non-GMO. The subtle and delicate taste of these little seeds means that they are easy to incorporate into recipes, where they enhance flavors rather than overwhelm. Use chia seeds to amplify a casserole or enrich a stew, add them to baked goods and bread, toss them on top of cereals, yogurt, and salads – or nibble on them “as is” for a wholesome snack. Versatile and nutritious, chia seeds can help the body in surprising ways. Maybe it’s time to start adding these “mighty morsels” to your diet. Sources for this article include: CDC.gov Healthline.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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