![]() ![]() However, literature reviews and controlled trials in humans have not shown a specific benefit of chia seeds on cardiovascular risk factors including body weight, blood pressure, lipid levels, blood sugar, and inflammation. ![]() Food sources of ALA in these studies included whole grains, cooking oils, legumes, and soy.Īnimal studies have shown that chia seeds can beneficially affect cholesterol levels, weight loss, and increased satiety. The Cardiovascular Health Study cohort with more than 5000 men and women, ages 65 years and older, found a 50% lower risk of fatal ischemic heart disease with higher intakes of ALA. The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA. ![]() Few cohort studies include ALA plant sources of omega-3, but these oils are fairly common in the Asian diet. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.Ī large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). However, available research has been more favorable towards a diet containing omega-3-rich foods rather than on chia seeds alone. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids. Of particular interest by researchers is chia seeds’ high content of alpha-linolenic (ALA) fatty acids. Chia Seeds and HealthĬhia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. ![]() They are the richest plant source of omega-3 fatty acids. Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper.
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