Latest news with #superfood
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
BBC News
25-05-2025
- Health
- BBC News
Sea moss na miracle cure or just anoda wellness trend?
Some pipo dey see sea moss as di secret to glowing skin, easy weight loss and beta gut health. Sea moss, wey be spiny seaweed wey pipo fit chop, don become trend for celebrities and TikTokers alike. Social media dey flooded wit recipes for sea moss lattes, DIY (Do it yourself) face masks and videos of di #SeaMossChallenge - one viral trend wey influencers dey swallow a mouthful of fishy-smelling, gooey sea moss gel. But any truth dey behind di superfood claims, or na just anoda wellness trend? Wetin be sea foam? Sea moss - also dey known as Irish moss - na one type of red algae wey dem dey generally find along di rocky coasts of Ireland and oda parts of di Atlantic. E also dey grows in di warmer waters of Asia, South America and Africa. According to di International Council for Food Additives, humans don dey harvest and consume sea moss for around 14,000 years, wit evidence of medicinal use in China as far back as 600 BC. Di plant dey produce one additive wey dem dey call carrageenan, wey food manufacturers dey use as thickener and gelling agent in products like ice cream, chocolate milk and jelly. Like many seaweeds, sea moss dey rich in nutrients, including iron, magnesium, iodine and vitamins, wey dey contribute to overall good health, according to di British Nutrition Association. E dey widely available online in both raw and dried forms, but di most popular products on social networks na pills, powders, gels and gums. Di global sea foam market dey expected to pass $3 billion by 2032, e dey driven by strong demand in China, according to data from Polaris Market Research. Fair skin? Inside one article about managing psoriasis, one chronic inflammatory skin disease, reality TV star Kim Kardashian bin tok say she dey drink sea foam smoothies as part of a plant-based diet. But wetin di science tok? Sea moss contain vitamins A and E wey, according to di UK National Health System (NHS), dey important for skin health. E also contain antioxidants, like polyphenols, wey don 'well-established anti-inflammatory effects', according to di NHS. Leah de Souza-Thomas dey qualified biomedical scientist based in di UK and a member of Nutritionist Resource, a database for qualified nutritionists and dieticians. She say na 'little direct evidence dey say to dey eat sea foam improves skin condition or appearance'. Studies wey show di skin benefits of sea moss don focus on topical treatments, like creams, rather dan consumption, she bin tell di BBC. Weight loss Di diet culture dey very present on TikTok. In 2022, one study by di University of Vermont in di United States bin count 9.7 billion videos wit di hashtag #weightloss. Users don promote sea moss as superfood wey dey help wit weight loss, but Bridget Benelam, tok-tok pesin for di British Nutrition Foundation, say no evidence dey to suggest say sea moss suppose get superfood status. 'We know very little about di specific benefits wey to dey eat sea moss fit get on human health,' she bin tell di BBC. Sea moss dey rich in fibre, wey fit help you feel full, according to Richelle Isaacs, one registered naturopathic nutrition therapist in di UK. But she add say no 'enough evidence tsay e dey contribute to weight loss'. Love of guts Seaweed, including sea moss, dey rich in polysaccharides, a type of prebiotic carbohydrate wey dey beneficial to di gut. 'Prebiotics be like fertiliser for our gut microbes,' British Dietetic Association expalin. "Dem be essentially foods wey dey feed our good bacteria. Di Harvard School of Public Health note say healthy gut dey linked to oda benefits, including boosted immunity, better brain health and fit even reduce di risk of diabetes. De Souza-Thomas acknowledge say sea moss don show 'promise' for gut health, but tell di BBC say 'more research dey needed to fully understand im role'. Potential risks Some risks dey associated wit eating sea foam, as e dey highlighted by di experts wey speak to di BBC. E contain high levels of iodine, wey fit cause thyroid problems if you consume too much. 'Make you no pass di amount wey dey recommended on di pack,' Ms Benelam tok. She add say, like seaweed, sea moss fit absorb heavy metals from di water, depending on where e dey grown. Di European Food Safety Authority say di accumulation of metals in di body fit get harmful long-term effects. Nevertheless, de Souza-Thomas believe say sea moss fit dey consumed in small quantities as part of a healthy diet. But e fit no be di miracle cure wey TikTokers claim say e be. 'E dey best to think of sea moss as complement to, rather dan substitute for, a varied diet rich in vegetables, fruit, whole grains, quality proteins and healthy fats,' de Souza-Thomas add.
National Post
23-05-2025
- Health
- National Post
Canadian matcha brands for your morning cup of tea
Article content Article content About: Organic Traditions is a brand making superfood ingredients easily accessible to Canadians. All of its products are 100 per cent natural, gluten-free, plant-based and non-GMO, as well as ethically grown and sourced. As matcha is high in antioxidants and naturally occurring L-Theanine, it's the perfect addition to the brand's healthy assortment. Article content Article content Article content About: Unlike the other brands on this list, Montreal-based Elan has been offering both snacks and drink mixes made from 100 per cent organic, gluten-free and plant-based ingredients since 2010. The brand's matcha powder is sourced from the Japanese provinces of Shizuoka and Kagoshima. Article content Article content Article content Article content
The Guardian
23-05-2025
- Lifestyle
- The Guardian
Healthy, portable and a little bit sexy: a love letter to the pistachio
Do you ever feel like there's something missing when you sit down to eat? As if the whole process has become so streamlined that something's got lost? You're not alone. The packaged convenience of modern food has weakened our connection with what we eat and although very few of us want to return to hunting in the woods, there is still a part of us that's crying out for food that we have to work for just a little, so we can nourish our soul as well as our body. Well, I know a nutty treat that does the trick, so let's get cracking. Sophisticated and a little bit sexy, the pistachio truly is a nut like no other. Full of flavour and texture, with a satisfying crunch, this superfood is a pleasurable, tactile and nourishing snack that you'll never fall out of love with. Bursting with goodness and zest, this gorgeous green nut is the perfect antidote to the soulless sloth of so much modern food because you don't just eat a pistachio, you rescue it heroically from its shell. Each time you crack a pistachio out of its little casing, that simple task creates the pleasure of (slightly) delayed gratification. It's like adult fidget spinning, but you get to eat the spinner afterwards. That ritual of sitting back and cracking pistachio shells can be a bonding ceremony over a drink with a friend, a nice way to avoid picking up our phones as we watch TV, or simply a good way to pass the hours on a long train journey. Wherever we crack their shells, pistachios take us back to nature. They're so pretty, too: eminently Instagrammable, they evoke Mediterranean summers and epic Persian feasts. No wonder the Queen of Sheba said that pistachios were the food of royalty – if legend is to be believed, anyway. Other nuts can only dream of their casual sophistication. Peanuts are only good for pub floors, almonds sit there like a guest who's overstayed their welcome and walnuts are just big, bitter and twisted. So that's why I stick to the gorgeous green pistachio. I eat them a handful at a time – after shelling them, of course – crunching my way to a mouthful of their mild nutty flavour, buttery texture, with a suggestion of salt and hints of sweetness. If you eat 49 pistachios a day that's just 160 calories and you get a natural source of B vitamins and minerals, as well as monounsaturated fats. If you love to exercise, this plant-based complete protein will keep you going and then give you a boost afterwards, thanks to its high levels of magnesium, which can help your body to recover. The benefits don't end there. As if having healthy fats, high fibre too, and antioxidants wasn't enough, these superfoods can also help to manage our blood sugar levels for us. How kind can a foodstuff be? The benefits just keep on coming: a study published in January found that eating a handful of lutein-containing pistachio nuts each day for 12 weeks improved the eye health of a group of midlifers, so whoever says that delicious food can't be healthy has clearly never eaten a pistachio, the poor people. Our axe-wielding ancestors wouldn't recognise us getting our nutrition from microwaved ready meals, capsuled supplements or long-life juices. It's all become a little too lazy, but pistachios make you work (just a little bit) for their goodness, so they're a great way for everyone to connect back to nature. Fun to eat, full of flavour, and amazing for your health – the pistachio is beyond royalty, it's actually divine. Learn more about pistachio benefits
Vogue
21-05-2025
- Health
- Vogue
These 5 Nuts Are Packed With Protein
For a lot of athletes, nuts are a preferred pre- or post-workout snack. And why wouldn't they be? After all, nuts are a tasty and easy source of protein, which is essential for muscle formation, maintenance, growth, and repair. That said, not all nuts are created equal when it comes to providing protein. Below, a look at the nuts with the highest protein content to help keep your muscles—and your entire body—healthy and strong. 1. Peanuts (7g protein per serving) With 7g of protein per ounce, peanuts are officially the nut (okay, legume) with the highest protein content. Low in carbohydrates, but rich in unsaturated fats, peanuts also contain vitamin E, B3, and niacin as well as minerals like potassium and magnesium. Peanuts are also known for their high antioxidant content making them an effective ally in the fight against free radicals and cellular degeneration. Ideally, peanuts should be eaten in their whole form—but hey, peanut butter is delicious, so go ahead and eat it. You'll also be getting a nice dose of protein. 2. Almonds (6g protein per serving) Coming in at a close second, almonds contain 6g of protein per ounce. Considered a 'superfood,' almonds are packed with antioxidants, fiber, and good fats, making them the perfect satisfying snack between-meals or after a workout. They may even fight inflammation: A 2022 meta-analysis found that people who ate up to 60 g (about 2.25 oz) of almonds per day reduced two different markers of inflammation in the body. 3. Pistachios (5.7g protein per serving) In addition to their delicious flavor, pistachios are high in protein, clocking in at 5.7g per ounce. Even better, pistachios may contribute to better brain health as they are rich in potassium, copper, magnesium, vitamin B1, and vitamin B6—all of which help to support the production of neurotransmitters, enabling the brain to increase cognitive fluidity. 4. Cashews (4.8g protein per serving) While cashews 'only' contain 4.8g of protein per ounce, their health benefits are still pretty impressive. They contain a high concentration of magnesium, which is involved in around '800 biochemical reactions in the body… stabilizing cell function and helping muscles maintain their strength with age,' according to a study carried out in 2023. Also rich in iron, cashews are excellent for maintaining a good level of hemoglobin in the blood, which is essential for transporting oxygen to muscles. 5. Hazelnuts (4.3g protein per serving) Hazelnuts are an impressively healthy option when you're looking for a satisfying snack. Not only do they provide 4.3g of protein per ounce, but they also help fight 'bad' cholesterol. Research has shown that 'eating 50g of hazelnuts a day can lower LDL-cholesterol by up to 7.4%,' making them an effective choice for maintaining a healthy heart. Plus, hazelnuts contain vitamin E, fiber, and plenty of antioxidants.
