Latest news with #chiaSeeds
Yahoo
6 days ago
- Health
- Yahoo
Experts Reveal If It's Actually Safe to Eat Chia Seeds Every Day
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." By now, chia seeds are a staple in many of our diets. The itty-bitty seeds have become hugely popular over the past few years — and for good reason. They're about as close as you can get to a nutritional superfood. Plus, they're versatile enough to be added to virtually anything you're whipping up in the kitchen: granola, smoothies, pudding, salad dressing, muffins and even chia water. But is it okay to eat chia seeds every single day? We asked a registered dietitian and a gastroenterologist about how safe these beloved seeds actually are. Chia seeds come from the chia plant, which is grown in Australia and in parts of Latin and South America. The seeds have been eaten for thousands of years (even reportedly by the Aztecs). Chia seeds are known for their ability to absorb liquid and expand 10 to 12 times their size. That's because they're high in soluble fiber, which pulls in and retains water. It's how chia seeds can thicken plant-based or dairy milk and transform it into a creamy pudding. The fiber in chia seeds is also why they've become so popular, particularly on TikTok and Instagram, as a way to reduce bloating and constipation and possibly even help with weight management. Chia seeds are packed with important nutrients like those listed below. Each one serves up its own array of health benefits. Adults should eat at least 28 to 34 grams of fiber every day (or 14 grams per 1,000 calories), but most Americans actually consume only half of that or less. Soluble fiber slows down digestion, which helps you feel full and allows the body to absorb more nutrients. It also helps blood sugar levels stay steady.'An ounce (2 tablespoons) of chia seeds is just shy of 10 grams of fiber, which means they are a small but mighty source of fiber,' says Amanda Sauceda, M.S., R.D., a nutritionist in Long Beach, California. 'You can easily add a good amount of fiber to your day by including them in your diet.' Fiber is also good for our gut, says Michael Bass, M.D., a board-certified gastroenterologist and medical director at Oshi Health. 'Fiber helps you go to the bathroom on a more consistent basis,' he says. 'It's also a prebiotic, which is basically food for your good gut bacteria to help it grow.' Most plant-based protein is incomplete protein, meaning it lacks some of the nine essential amino acids the body can't make on its own. But chia seeds are one of the few plant-based complete proteins. (Others include soybeans, hemp seeds and quinoa.) In fact, chia seeds contain almost 5 grams of protein per ounce. Chia seeds provide plenty of one type of omega-3: alpha-linolenic acid (ALA). They contain more ALA than flaxseeds. Omega-3's are important for brain health, and they are great at reducing inflammation in the body. Because ALA is an essential fatty acid, the body can't produce it on its own, so it needs to be consumed in the foods we eat. Surprise — calcium doesn't come from just dairy. One tablespoon of chia seeds has 76 milligrams of calcium. (The recommended daily allowance is between 1,000 and 1,200 milligrams a day for adults.) Calcium is a key mineral needed for bone health and muscle function. Chia seeds are a good source of plant-based iron, with just over 2 milligrams per ounce. Iron is important for our immune system, energy levels and red blood cell health. 'This is a great option for people who are vegetarian or vegan,' Sauceda says. Chia seeds are also packed with polyphenols — compounds in plants that are antioxidants. They can reduce inflammation and cell damage, and may offer protective benefits against some types of cancer. The short answer? Yes. But there's a caveat: You have to drink plenty of water when you eat them. 'Fiber, in general, is great for you, but if you eat too much fiber, that can actually kind of cause some of the opposite symptoms you're trying to fight, like gas and bloating,' Dr. Bass says. 'Too much fiber and not enough fluids can actually cause constipation to get worse.' The soluble fiber in chia seeds pulls in water from the digestive tract, and the seeds expand in your stomach, so you've got to offset that by staying hydrated. Dr. Bass recommends drinking a minimum of 64 ounces (8 cups) of water per day. 'You can eat chia seeds every day, and if you do, I wouldn't recommend more than a tablespoon or so when using them soaked because they are so fiber-filled,' Sauceda says. If you're eating them dry and unsoaked, she recommends only about one teaspoon. Some health conditions, including irritable bowel syndrome and diverticulosis, could also be aggravated by chia seeds. Dr. Bass says chia seeds could also pose a problem to people who have difficulty swallowing. 'They can expand in your esophagus, and that can cause some issues, but that occurs more if you're not hydrated,' he explains. If you want to move beyond chia pudding and smoothies, Sauceda has some recommendations for other ways to use chia seeds: Energy balls or granola bars: Add just a teaspoon or so to your favorite recipe to bump up the amount of fiber, protein and healthy fats. Bread: Bake the seeds into bread, which you can slice and use for sandwiches or your morning avocado toast. Chia seed flour: 'If you have a powerful enough blender, you could grind the seeds and use the resulting flour to make a variety of baked goods, like flatbread or banana bread,' Sauceda says. Crunchy topping: Sprinkle 'raw' chia seeds on salads, yogurt, or virtually anything you want to give a little more bite and texture. Yes, chia seeds are safe for most people to add to their daily menu, but the key is to drink plenty of water when you eat them. Chia seeds pack a lot of fiber, which could cause some GI upset if you consume too much at once. Take extra care if you have irritable bowel syndrome or diverticulosis, or have trouble swallowing. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper
Health Line
21-05-2025
- Health
- Health Line
6 Healthier Mini Desserts
If you often find yourself craving a sweet treat, consider these healthier mini alternatives for your next post-dinner indulgence. Sweet treats can be a part of a balanced diet. Many of these desserts include fruits and vegetables, and some are high in fiber and protein. These mini desserts include crumbles, cookies, truffles, and even a latte. They make for the perfect little treat for after lunch or dinner, or for hosting friends. Warm pears with chia walnut crumble Ready in 15 minutes, this recipe is a healthier alternative to cobbler. The crumble is made by blending walnuts, chia seeds, cinnamon, and salt in a food processor. The pears and crumble can be served with Greek yogurt if desired. This snack is high in fiber and protein while being low in saturated fat, which will help keep you satiated. The chia seeds, walnuts, and pears contribute to the high fiber content. Pears are rich in dietary fiber and vitamin C. They may also help protect against osteoporosis. Similar to a cobbler, this dish is just over 200 calories and contains 3 g of fiber per serving. The apples are cooked in coconut oil, coconut milk, and cinnamon. The apple mixture is then topped with chopped pecans and maple syrup. This dish is also high in fiber. Apples, along with other fruits and vegetables, may help support weight loss. They may also help lower cholesterol. These vegan, high fiber carrot cake bites are ready in just 10 minutes and require no baking. They are made by combining shredded carrots, cinnamon, almond flour, pitted dates, and shredded coconut in a blender or food processor. Coconut oil is added a little at a time, but you may not need it for the dough to hold together. The dough is formed into balls and rolled in more shredded coconut. Although you may have it first thing in the morning, coffee can make a delicious dessert. This latte is made with espresso, pumpkin puree, maple syrup, cinnamon, nutmeg, vanilla extract, and milk. Everything is cooked in a saucepan and then blended together. Pumpkin is rich in carotenoids, which can help protect against cardiovascular diseases, type 2 diabetes, and certain types of cancer. Double chocolate almond cookies Cookies can be part of a balanced diet. These cookies have both cocoa powder and chocolate chips in the batter. They are high in protein and fiber, with over 7 g of protein and 4 g of fiber per serving. This recipe calls for coconut sugar. If you do not have any, you can use white sugar or a sugar alternative or substitute instead. Keep in mind that using a different type of sugar may change the nutritional values for this recipe. Dark chocolate truffles These truffles are made with just four ingredients: dark chocolate, heavy cream, vanilla, and cocoa powder. The heavy cream and dark chocolate are combined in a pan over medium-low heat before being cooled in the refrigerator for a couple of hours. They are then scooped into balls and rolled in cocoa powder before being chilled again. Takeaway If you crave a little treat most nights, these recipes can be a healthier alternative to options that are high in added sugar. They can be packed and taken along in lunches or prepped in advance for after dinner on weeknights. Sources: Bohn T, et al. (2021). Mechanistic aspects of carotenoid health benefits – where are we now? Dreher ML, et al. (2020). A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women. Hussain A, et al. (2022). A Comprehensive review of functional ingredients, especially bioactive compounds present in pumpkin peel, flesh and seeds, and their health benefits. Koutsos A, et al. (2020). Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Nazir N, et al. (2020). Pear. Antioxidants in Fruits: Properties and Health Benefits. Pagliari S, et al. (2023). Antioxidant and anti-inflammatory effect of cinnamon (Cinnamomum verum J. Presl) bark extract after in vitro digestion simulation.
Health Line
19-05-2025
- Health
- Health Line
6 Plant Sources of Omega-3 Fatty Acids
Seafood is often touted for being high in omega-3s. But you can also consume these fatty acids from plant sources, including flaxseeds, chia seeds, walnuts, and more. Fish oil and fatty fish such as salmon, trout, and tuna are well known sources of omega-3 fatty acids. But if you follow a vegan or vegetarian diet, or simply dislike fish, you can still meet the dietary requirements of fatty acids from these six fantastic plant sources. Chia seeds Chia seeds are known for their many health benefits and are also great plant sources of alpha-linolenic acid (ALA), one of three types of omega-3 fatty acids. Due to their omega-3, fiber, and protein content, when consumed as part of a balanced diet, chia seeds may help: reduce the risk of heart disease decrease triglyceride fat buildup improve high-density lipoprotein (HDL) 'good' cholesterol lower blood pressure support digestion and regular bowel movements decrease the risk of certain cancers However, more clinical trials reviewing these purported benefits need to be conducted before a definitive conclusion can be made. Consumption Just 1 ounce (oz) or 28 g of chia seeds delivers 5,000 milligrams (mg) of omega-3 fatty acids. One egg is equivalent to 1 tablespoon (tbsp) or 7 g of chia seeds mixed with 3 tbsp of water if you want to use this as an egg substitute. You can also try these recipes: Algal oil Algal oil, derived from algae, is one of the few vegan sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the other two types of omega-3 fatty acids. A 2019 research review suggests that EHA and DHA may make up 50% of the composition of algal oils. While algae can be toxic in the environment, those that algal oil is made from are grown under controlled conditions and purified, so it may be free from most toxins that fish and fish oils may contain. However, recent research on the benefits of algal oil is very limited, and most past studies are based on observations in animals. More human research is needed to determine the extent of its health benefits. Consumption Algal oil is most commonly available in soft gel form. Supplements typically provide 400 to 500 mg of combined DHA and EPA. It's generally recommended to get 250 mg of combined DHA and EPA per day. You can find algal oil supplements in most pharmacies. You can also add liquid forms to drinks or smoothies. Hemp seed In addition to protein, magnesium, iron, and zinc, hemp seeds contain some omega-3s. The omega-6 to omega-3 ratio of hemp seeds ranges from about 2 to 5. A 'desirable' ratio is less than or equal to 3. A 2022 study suggests that the omega-3s in hemp seeds may benefit heart health by preventing the formation of blood clots and helping the heart recover after a heart attack. This study, however, was performed with cells in the lab, not in humans, so more human studies are needed to confirm these findings. Consumption In 3 tbsp (30 g) of hemp seeds, there are approximately 2,600 mg of ALA. Sprinkle hemp seeds on top of yogurt or mix them into a smoothie to add a bit of crunch. Homemade hemp seed granola bars are another way to combine hemp seeds with other healthy ingredients, such as flaxseeds, and pack in extra omega-3s. Hemp seed oil is another hemp product, but its omega-6 and omega-3 content will differ from that of hemp seeds. Walnuts Walnuts are loaded with healthy fats and ALA. Studies in both humans and animals have found that eating walnuts is associated with improvements in brain functioning and memory, according to a 2020 research review. However, more research is needed in this area since many of the past studies were conducted in animals, and the same conclusions cannot be applied to humans. Consumption One serving (28 g, 1 oz, or 14 walnut halves) of walnuts can fulfill an entire day's requirements of omega-3 fatty acids. It provides 2,570 mg. You can also try these recipes: Flaxseed Flaxseed is a nutritional powerhouse that provides fiber, protein, magnesium, and manganese in each serving. It's also an excellent source of omega-3s. In a 2019 clinical trial of 80 participants with high triglycerides and high blood pressure, those who consumed 36 g of flaxseed powder for 8 weeks saw improvements in: systolic blood pressure diastolic blood pressure triglycerides total cholesterol LDL cholesterol HDL cholesterol Consumption One tbsp (about 10 g) of whole flaxseed contains 2,350 mg of ALA, which surpasses the daily recommended amount. For an egg substitute, whisk together 1 tbsp (7 g) of flaxseed meal with 2.5 tbsp of water. You can sprinkle 1 tbsp of ground flaxseed on the top of salads, cereals, oatmeal, soups, and more. Take this raspberry peach crumble as an example. You could also opt for flaxseed oil, but its nutritional content will vary from that of flaxseeds or flaxseed meal. Perilla oil This oil, derived from perilla seeds, is a good source of omega-3 fatty acids. It's made up of approximately: 53% to 62% ALA 10% to 13% linoleic acid 11% to 16% oleic acid In a study of trained athletes, 8 weeks of consumption of either 9 g or 3 g per day of perilla oil was found to help improve gut function and constipation among the athletes. Consumption Each tbsp (14 g) contains about 9 g of ALA. To maximize its health benefits, use perilla oil as a flavor enhancer or dressing rather than a cooking oil. When heated, oils high in polyunsaturated fats can form harmful free radicals that, in excess, may contribute to health diseases. Perilla oil is also available in capsule form for an easy and convenient way to increase your omega-3 intake.
CNET
09-05-2025
- Health
- CNET
Is Chia Seed Water Right for You? A Physician Weighs In
Though recent social media trends have focused heavily on promoting a high-protein diet, people are now finding that fiber is just as important. That's where chia seed water can help, as it provides fiber, hydration, skin and digestion benefits, and more. Essentially, this beverage offers both the benefits of chia seeds with the added bonus of hydration. But is chia seed water all it's hyped up to be? We reached out to various experts to learn more about chia seed water's potential benefits, risks and alternatives. Before you pour yourself a glass, this is what you should know. What is chia seed water? Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water. Many people add lemon juice or honey for flavor. But just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. "Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health," he says. Potential chia seed water benefits More research is needed to better understand the health benefits of chia seed water but the following are generally understood as positive outcomes of drinking it. Hydrates the body Drinking a combination of water and chia seeds may help keep you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that "Chia seeds can absorb as much as 12 times their weight in water so chia water acts very efficiently at hydrating the body." Boosts skin health Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery says that drinking water helps improve skin elasticity, increase blood flow and moisturize your skin. Flushes body waste Chia seeds also help your body flush waste and salt. As Alexander puts it, "The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement." Aids in weight management Chia water may also be good for controlling your weight. Waldo says when you make chia water there is "gel that forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control." Reduces blood pressure A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. The study identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander also says that by lowering blood pressure, chia seed water could contribute to heart health. Lowers cholesterol levels The Oregon State University study also named lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol. Supports digestion The fiber, omega-3 fatty acids and protein in chia seed water all aid in better digestion when eaten in moderation. Eating too much could lead to bloating or gas. Reduces inflammation The antioxidants in chia seed water could also help you mitigate chia seed water risks For most people, chia seed benefits will outweigh the risks. There are some minor risks, mostly related to overconsumption. Alexander says drinking too much chia seed water could cause issues including bloating, gas or constipation, especially if taken without enough water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water. There is also a small risk of allergic reactions. Alexander warns that "people with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time." How to make chia seed water It's easy to make chia water but before you mix your first glass remember that chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink it but waiting too long will make your drink pretty gelatinous. Ingredients: 8 oz of water 1-2 tbsp of chia seeds Lemon juice Preparation: Put your water, lemon juice and chia seeds into a drinking glass. Let your seeds steep for as long as you'd like. If you prefer a thicker drink, try allowing them to sit for 10 to 15 minutes. Stir and enjoy. If you don't like lemon juice, you can add honey, fruit slices or water flavor drops. Chia seed water alternatives The consistency or taste of chia seed water may not be for everyone. If that's you, consider these alternative ways to get the same benefits. Alexander has two recommendations for anyone who doesn't like chia seed water. Chia seed pudding : Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. : Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. Chia seed jam: Blend chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam. Manuta/Getty Images She says "Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s and antioxidants within them, making them great options for incorporating the chia seed into one's diet in different forms."
