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Healthy Omega-3 Fats May Slow Deadly Pulmonary Fibrosis, Research Suggests

The AHA! Team — Mon, 26 Aug 2024 03:47:30 +0000

University of Virginia Health System via EurekAlert! – Cheap, available drug could help reduce impact of snakebites worldwide Could healthy fats found in nuts and fish slow the progression of potentially deadly lung scarring known as pulmonary fibrosis and delay the need for lung transplants? UVA pulmonary researchers looked at the association between blood-plasma levels of omega-3 fatty acids – the heart-healthy fats found in foods such as salmon and flaxseeds – and the progression of pulmonary fibrosis, as well as how long patients could go without needing a transplant. The researchers found that higher levels of omega-3 were associated with better lung function and longer transplant-free survival. While more research is needed, the researchers say their findings warrant clinical trials to determine if interventions that raise omega-3 levels could be a useful tool to improve outcomes for patients with pulmonary fibrosis and other chronic lung diseases. “We found that higher levels of omega-3 fatty acids in the blood, which reflects several weeks of dietary intake, were linked to better lung function and longer survival,” said researcher John Kim, MD, a pulmonary and critical care expert at UVA Health and the University of Virginia School of Medicine. “Our findings suggest omega-3 fatty acids might be a targetable risk factor in pulmonary fibrosis.” Omega-3 and Pulmonary Fibrosis Omega-3 fatty acids have already been linked to a host of health benefits. Studies have suggested, for example, that they may lower the risk of heart disease, stroke-causing blood clots, breast cancer and other cancers, Alzheimer’s disease and dementia. Kim and his colleagues wanted to determine if omega-3s could play a protective role in interstitial lung disease, a group of chronic lung diseases that can lead to pulmonary fibrosis. A growing problem around the world, pulmonary fibrosis is an irreversible condition that leaves the lungs unable to exchange oxygen and carbon dioxide properly. This can cause patients to become short of breath, weak, unable to exercise and a host of other symptoms. Smoking is a major risk factor. The researchers looked at anonymized data on patients with interstitial lung disease collected in the Pulmonary Fibrosis Foundation Registry, as well as information volunteered by patients at UVA Health and the University of Chicago. In total, the scientists reviewed information on more than 300 people with interstitial lung disease. Most were men (pulmonary fibrosis is more common in men than women), and most suffered from “idiopathic” pulmonary fibrosis, one of the conditions that fall under the banner of interstitial lung disease. The researchers found that higher levels of omega-3 fatty acids in the blood plasma were associated with better ability to exchange carbon dioxide and longer survival without the need for a lung transplant. This did not vary much regardless of smoking history or whether the patients had cardiovascular disease. “Higher levels of omega-3 fatty acids were predictive of better clinical outcomes in pulmonary fibrosis,” Kim said. “These findings were consistent whether you had a history of cardiovascular disease, which suggests this may be specific to pulmonary fibrosis.” The doctors say additional research is needed to understand just how omega-3s could be having this protective benefit. They are calling for clinical trials and more mechanistic studies to obtain additional insights and determine if omega-3 fatty acid drugs or dietary changes could improve patient outcomes. “We need further research to determine if there are specific omega-3 fatty acids that may be beneficial and, if so, what are their underlying mechanisms,” Kim said. “Similar to other chronic diseases, we hope to determine whether nutrition related interventions can have a positive impact on pulmonary fibrosis.” Findings Published The researchers have published their findings in the scientific journal Chest. The research team consisted of Kim, Shwu-Fan Ma, Jennie Z. Ma, Yong Huang, Catherine A. Bonham, Justin M. Oldham, Ayodeji Adegunsoye, Mary E. Strek, Kevin R. Flaherty, Emma Strickland, Inemesit Udofia, Joshua J. Mooney, Shrestha Ghosh, Krishnarao Maddipati and Imre Noth. Noth has received personal fees from Boehringer Ingelheim, Genentech and Confo unrelated to the work. He is also seeking to patent transcriptomic prognostics in idiopathic pulmonary fibrosis. A full list of the authors’ disclosures is included in the paper. Kim’s work was supported by a Pulmonary Fibrosis Foundation Scholars Award and grant K23-HL-150301 from the National Institutes of Health’s National Heart, Lung and Blood Institute (NHLBI). The research was also supported in part by the National Center for Research Resources, grant S10RR027926. To keep up with the latest medical research news from UVA, subscribe to the Making of Medicine blog at http://makingofmedicine.virginia.edu. Journal CHEST Journal DOI 10.1016/j.chest.2023.09.035 To read the original article click here.

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Fats That Heal Vs. Fats That Kill. Do You Know the Difference?

AHA Publisher — Fri, 02 Dec 2022 08:00:58 +0000

Dr. Don Colbert – It’s not hyperbole. In many foods you eat, there are fats that heal, and there are fats that kill. Some dietary fats promote systemic inflammation, artery plaques, and disease. Some dietary fats fight inflammation, fight oxidative stress, and promote health in your brain, eyes, heart, and throughout your body. As you look down a grocery store aisle, or even in your own pantry, can you distinguish the fats that kill vs. fats that heal? Do you know which foods are loaded with them? Do you know easy steps to avoid the killers and nourish your body with the healers? If you don’t know yet, you certainly will by the end of this article. Take a look, and choose fats that heal while avoiding the ones that kill. Fats That Kill Let’s get the bad news out of the way first. Fats that kill are everywhere in the modern diet. They promote inflammation, high amounts of dangerous oxidized cholesterol in your arteries, and modern health conditions. They also have another thing in common. The primary offenders are found in processed foods and fast foods. Which fats kill? TRANSFATS You may think you have a good handle on transfats. Thankfully, this is becoming more and more true. During the last decade, many Americans have become more aware of transfats, or partially-hydrogenated fats, and have begun weeding them out of their diets. Here’s what you need to know about deadly transfats. Transfats are produced when food chemists take a fat that is naturally liquid at room temperature, and add hydrogens to make it solid at room temperature. You can think of oil becoming margarine or Crisco. Beyond the obvious sources, through, these shelf-stable man made fats can be found in many processed foods. Look for “partially hydrogenated” or “hydrogenated” fats on your ingredient lists. Transfats can be listed as zero grams on a nutrition label anytime it only contains 0.4 grams or less per serving. Unfortunately, transfats cause harm even in very small amounts. So, do not trust the nutrition label. Look at the ingredient list and weed out all sources of transfats. Transfats cause harm to the human body by promoting inflammation and becoming oxidized. Inflammation is at the root of many modern health conditions. Furthermore, when cholesterol is oxidized, it becomes “sticky,” and sticks to artery walls and other cholesterol units, forming plaques. SOYBEAN OIL Technically, soybean oil could be categorized as a transfat since it’s often hydrogenated, or as a polyunsaturated fat (below), since it is polyunsaturated in its natural state. However, it deserves its own “Fats that Kill” entry because it is incredibly detrimental to health, and it is found virtually in every processed food. Why? It’s cheap. The biggest issue with soybean oil is that it is a concentrated source of omega-6 fats. Omega-6s fats, while necessarily in small amounts, become dangerous as our diets are loaded with them compared to omega-3 fats. These 2 types of fats are antagonists. The more omega-6 fats, the more problems. Soybean oil and concentrated omega-6 fats affect: Metabolic Health. Lab studies show that soybean oil is one of the most detrimental foods to metabolic health (1). Cardiovascular Health: Soybean oil has been shown to cause harmful abnormalities to cholesterol and triglycerides (2). Overall health and inflammation: Many studies have concluded that concentrated sources of omega-6 fats increase inflammation in the body (3). POLYUNSATURATED FATS IN FRIED FOODS Polyunsaturated fats are vegetable oils that become easily oxidized in the arteries (again, these form plaques). They become especially dangerous when they are first used at very high heats when deep frying. Almost all deep-fried fast foods, chips, and fried snack foods are loaded with these harmful fats. What’s more, they are also concentrated sources of omega-6 fats and contribute to the same problems listed above for soybean oil. Here is a list of polyunsaturated vegetable fats you should avoid and the amount of omega-6 fats in each of them per 1 tablespoon (in grams). For reference, a good goal for omega-6 fats in oils is no more than 2 grams, used sparingly. Safflower oil (10.1 gm Omega-6 per 1 tablespoon oil) Grapeseed oil (9.5) Vegetable Oil (7.9) Wheat Germ Oil (7.5) Corn Oil (7.3) Walnut Oil (7.3) Cottonseed Oil (7.0) Soybean (7.0) Sunflower Oil (5.4) Canola Oil (3.0) Fats That Heal Now, for some good news. There are many fats that heal your body, fight inflammation, and support health from your brains to your eyes to your heart. Here are the fats that heal: OMEGA-3 FATS Omega-3 fats come primarily from seafoods (specifically krill, fatty fish, seaweed, etc.) and to a lesser extent, vegetarian sources such as hemp seeds, flaxseeds, chia seeds, walnuts, and more. These incredibly healthful fats are a potent source of healing in the body. First, they tip the balance in favor of omega-3 fats versus omega-6 fats, which fights inflammation. They encourage great eye health and heart health. They also specifically support brain health. Omega-3s encourage: Cognitive Function: Researchers have found improved outcomes in at least one aspect of cognitive function studied (working memory, executive function, verbal memory, short-term memory, perceptual speed, etc.) when omega-3s are added to the diet. They concluded that omega-3 supplementation might have a positive effect on cognitive function and could be used as a preventive or therapeutic tool for cognitive decline in aged or older adults (4). Traumatic Brain Injury (TBI) Protection: TBI increases the levels of brain cell death and damage. A recent animal study found that omega-3 supplementation before traumatic damage offered neuroprotection (5). Additionally, it’s been established that dietary supplementation of omega-3s can reduce the oxidative stress and inflammation developed in the brain due after TBI by improving the survival of brain cells (6). Reductions in Cognitive Decline: Another recent study found that omega-3s may improve the immune factors that are important to brain function in those with cognitive decline (7). A study from 2017 found that omega-3 supplementation increased the unfolded protein response and improved amyloid-β phagocytosis by macrophages of patients with mild cognitive impairment (8). Lastly, another 2015 study found that omega-3 supplementation reduced brain inflammation in those with mild cognitive impairment (9). OMEGA-9 FATS There are 2 great oil options for omega-9 fats in your diet rather than omega-6 fats. Olive oil and avocado oil. Olive oil can be used as a dressing/sauce over vegetables and other foods, as well as cooking at low and medium temperatures (it cannot be used to deep fry as it will reach its smoke point). Why use olive oil? It contains: Antioxidants Galore: Olive oil contains vitamin E, vitamin K, and hydroxytyrosol (HT). Hydroxytyrosol is a nutrient with potent antioxidant and anti-inflammatory properties (10). Anti-Inflammatory and Anti-Bacterial Compounds: Chronic inflammation is at the root of many modern chronic diseases, including cancer, heart disease, metabolic syndrome, Type 2 diabetes, Alzheimer’s, arthritis, obesity and more. Olive oil contains an antioxidant called oleocanthal, which is strongly anti-inflammatory. In fact, it works similarly to anti-inflammatory medications like ibuprofen (11). Heart Protection: To support heart health, olive oil reduces inflammation and cholesterol oxidation in artery walls (12). It can also lower blood pressure and reduce the need for hypertension medications by up to 48% (13). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (14). Anti-Aging Nutrients: The most prominent fat in olive oil, oleic acid, is strongly anti-aging. What’s more, vitamin E, olive oil’s polyphenols, and vitamin K all support youthful cells, strong bones, improved gene expression and more (15). Brain Health Compounds: Olive oil may help remove Alzheimer-associated plaques from the brain, beta-amyloid plaques (16). In addition, studies have found that olive oil may improve cognition (17). When you need an oil for higher temperature cooking, or for baking, use Avocado Oil. SMALL AMOUNTS OF MEDIUM CHAIN TRIGLYCERIDES Medium chain triglycerides (MCTs) are special fats, found in foods like coconut oil, that are medium in length, easy to digest, and offer benefits to the brain and body. What’s more, MCTs support ketone production and energy for those in the Keto Zone. The 2 main fatty acids in MCT oil and MCT oil powder are C8 and C10. These are readily converted to ketones and produce many beneficial health effects. MCT Oil has been studied at length. Studies show it supports: Heart Health. The amazing MCTs in MCT Oil Powder have been shown to improve cholesterol profiles by decreasing LDL cholesterol while increasing HDL cholesterol (18). Reduced Inflammation. After a diet with MCTs, researchers have found significantly reduced C-Reactive protein, a marker for inflammation (19). Brain Health. Ketones produced from MCTs can reduce brain degradation from aging and improve brain function (20). Weight Loss. Consumption of MCTs has been correlated with reduced weight, body fat, and BMI in studies. What’s more, you won’t go hungry since they also increase satiety (21, 22). Blood Sugar Balance. MCTs can improve blood sugars and decrease insulin output, thereby improving health and fat breakdown (23). Healthy Digestion. Amazingly, MCTs can fight unhealthy yeasts while supporting an increase in healthy bacteria and absorption in the digestive tract (24). Energy and Athletic Performance. MCTs increase the energy output of the mitochondria in the cells in your body, significantly improving overall energy (25, 26). Simple Ways to Choose Fats That Heal It’s important to first recognize which are fats that heal and fats that kill. Then, take simple steps to improve your diet. Avoid processed foods at much as possible. Make as much of your food as you can at home. This is simple and important, but not easy. We all have busy schedules and homemade foods take time. But, you will know what ingredients go into your foods, and you can easily avoid the harmful ones. When you do buy commercial foods and condiments, look at every ingredient. Be on the lookout especially for soybean oil, any hydrogenated oils, and the concentrated omega-6 oils listed below. Avoid fast food, especially deep fried items, like the plague. Ask what oils are used in restaurants. Avoid foods that are fried or made with soybean oil specifically. When cooking, be careful what oils and fats you use. Use olive oil and avocado oil. Avoid the oils listed on the high omega-6 list. When taking omega-3 supplements (such as Krill oil), avoid supplements that are omega-3/omega-6 complexes. These complexes were first designed to deliver a healthy omega-6 to omega-3 ratio, but did not consider that most modern diets are already overloaded with omega-6 fat! There’s no need to add more omega-6s! Listen to Dr. Colbert Want to hear more? Of course you do! Check out our recent podcast on good fats and bad fats to hear insight from Dr. Colbert! Bottom Line Now you know: there are fats that heal and fats that kill. Use our guide and simple steps to consume fats that heal each day. Avoid the ones that are detrimental to your health. Take time to listen to Dr. Colbert speak on this subject. You can make a big difference with these small steps! To read the original article 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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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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