Benefits to Eat MORE CHIA SEEDS
05-30-2016, 07:52 PM
#1
FitDay Member
Thread Starter
Join Date: May 2016
Posts: 1
Benefits to Eat MORE CHIA SEEDS
Ancient Aztec warriors relied on this mighty seed to ready them for battle. Besides wanting to be cool like an Aztec, here are 5 more reasons to eat chia seeds!
FANTASTIC FIBER
One of chia's many nutritional highlights is its lofty levels of dietary fiber. A mere tablespoon serving delivers about 5 grams, which can be significant for the many people who struggle to reach their daily quota of 38 grams for men and 25 grams for women.
Beyond helping you feel full, fiber may help you grant yourself a few extra years. That's because fiber intake has an inverse relationship with your risk of developing heart disease, the leading cause of death in the world.2,3 It also has a powerful impact on improving blood glucose and cholesterol levels, which are additional reasons why it's such a powerful ally in disease prevention.
AWESOME ANTIOXIDANTS
Chia seeds are also laden with disease-fighting antioxidants, those much-ballyhooed compounds that roam the body looking for cell-damaging free radicals to knock out. Of course, no antioxidant can eliminate all free radicals, but in trying to do so, antioxidants are thought to also help reduce the risk for a number of chronic diseases. Since intense exercise can accelerate the production of free radicals, upping your intake of antioxidant-rich edibles like chia could theoretically improve recovery for better fitness gains.
PROTEIN-PACKED SEED
It's no secret that protein is crucial to your performance and recovery. And for a miniscule tablespoon of these seeds, you can have 3 grams of complete protein—yes, you read that right! It's got all nine essential amino acids, and while you're not going to meet your daily intake with seeds alone, they can definitely help boost the total, particularly if you're prioritizing vegetarian sources.
OH, MEGA MADNESS
There are few foods that can stand with chia with respect to the plant-based omega-3 fatty acid alpha-linolenic acid (ALA). While ALA is not as powerful in its health-hiking potential as the longer-chain omega fats present in fatty fish like salmon, it's still a powerful addition to your diet with plenty of benefits.
A 2016 American Journal of Clinical Nutrition study discovered that people with higher levels of ALA in their fat stores were less likely to suffer from insulin resistance.8 Insulin resistance is a major risk factor for several diseases, and by reducing insulin resistance, it's likely your risk for type 2 diabetes, heart disease, and body-fat gain will follow suit. In fact, a number of studies have found that the regular consumption of chia can work to improve blood-sugar control.
MIGHTY MINERALS
Chia seeds are an excellent source of important minerals, such as iron and calcium, but also magnesium (23 and 31 percent of daily recommendation for females and males) and manganese (30 percent of your daily recommendation). You're likely well-versed in the benefits of the former two, but you may be surprised to know how much of an impact manganese and magnesium each has on your gym performance.
Magnesium plays a role in hundreds of enzymatic reactions, including those involved with muscular contraction, protein synthesis, and energy production. It also positively impacts your sleep, which is vital for your continued gym gains.
Manganese plays a critical role in blood-sugar control, protein and carbohydrate metabolism, and particularly in the production and activation of the enzymes responsible for carrying out gluconeogenesis.16 Gluconeogenesis is the production of glucose from noncarbohydrate sources. This method of producing fuel becomes increasingly important the longer your exercise sessions last, as you deplete your circulating and stored glucose (glycogen) levels.
RECOMMENDED DAILY ALLOWANCE
MALES FEMALES CHIA SEED (1 OZ.)
Magnesium 400 mg 310 mg 243 mg
Manganese 2.3 mg 1.8 mg 0.6 mg
Ready to give these power-packed seeds a try, but not sure where to start? Grab a mason jar and whip up my PB & Berry Protein Oats!
Chia seeds are often added to overnight oat recipes, since they do a great job of soaking up excess liquid to keep the mixture from being soggy. The end result here is a dish that proves breakfast is great at any time of day.
These make-ahead gussied-up oats are ready to help you recover the minute your workout comes to a halt. Soaking the oats removes the need to cook them, making this recipe a great option for transporting with you if you're going to be away from the kitchen after exercise and you don't want to delay refueling. The recipe can also be easily altered if you're dairy-free, gluten-free, vegan, or vegetarian.
Article Source: Bodybuildingdotcom
FANTASTIC FIBER
One of chia's many nutritional highlights is its lofty levels of dietary fiber. A mere tablespoon serving delivers about 5 grams, which can be significant for the many people who struggle to reach their daily quota of 38 grams for men and 25 grams for women.
Beyond helping you feel full, fiber may help you grant yourself a few extra years. That's because fiber intake has an inverse relationship with your risk of developing heart disease, the leading cause of death in the world.2,3 It also has a powerful impact on improving blood glucose and cholesterol levels, which are additional reasons why it's such a powerful ally in disease prevention.
AWESOME ANTIOXIDANTS
Chia seeds are also laden with disease-fighting antioxidants, those much-ballyhooed compounds that roam the body looking for cell-damaging free radicals to knock out. Of course, no antioxidant can eliminate all free radicals, but in trying to do so, antioxidants are thought to also help reduce the risk for a number of chronic diseases. Since intense exercise can accelerate the production of free radicals, upping your intake of antioxidant-rich edibles like chia could theoretically improve recovery for better fitness gains.
PROTEIN-PACKED SEED
It's no secret that protein is crucial to your performance and recovery. And for a miniscule tablespoon of these seeds, you can have 3 grams of complete protein—yes, you read that right! It's got all nine essential amino acids, and while you're not going to meet your daily intake with seeds alone, they can definitely help boost the total, particularly if you're prioritizing vegetarian sources.
OH, MEGA MADNESS
There are few foods that can stand with chia with respect to the plant-based omega-3 fatty acid alpha-linolenic acid (ALA). While ALA is not as powerful in its health-hiking potential as the longer-chain omega fats present in fatty fish like salmon, it's still a powerful addition to your diet with plenty of benefits.
A 2016 American Journal of Clinical Nutrition study discovered that people with higher levels of ALA in their fat stores were less likely to suffer from insulin resistance.8 Insulin resistance is a major risk factor for several diseases, and by reducing insulin resistance, it's likely your risk for type 2 diabetes, heart disease, and body-fat gain will follow suit. In fact, a number of studies have found that the regular consumption of chia can work to improve blood-sugar control.
MIGHTY MINERALS
Chia seeds are an excellent source of important minerals, such as iron and calcium, but also magnesium (23 and 31 percent of daily recommendation for females and males) and manganese (30 percent of your daily recommendation). You're likely well-versed in the benefits of the former two, but you may be surprised to know how much of an impact manganese and magnesium each has on your gym performance.
Magnesium plays a role in hundreds of enzymatic reactions, including those involved with muscular contraction, protein synthesis, and energy production. It also positively impacts your sleep, which is vital for your continued gym gains.
Manganese plays a critical role in blood-sugar control, protein and carbohydrate metabolism, and particularly in the production and activation of the enzymes responsible for carrying out gluconeogenesis.16 Gluconeogenesis is the production of glucose from noncarbohydrate sources. This method of producing fuel becomes increasingly important the longer your exercise sessions last, as you deplete your circulating and stored glucose (glycogen) levels.
RECOMMENDED DAILY ALLOWANCE
MALES FEMALES CHIA SEED (1 OZ.)
Magnesium 400 mg 310 mg 243 mg
Manganese 2.3 mg 1.8 mg 0.6 mg
Ready to give these power-packed seeds a try, but not sure where to start? Grab a mason jar and whip up my PB & Berry Protein Oats!
Chia seeds are often added to overnight oat recipes, since they do a great job of soaking up excess liquid to keep the mixture from being soggy. The end result here is a dish that proves breakfast is great at any time of day.
These make-ahead gussied-up oats are ready to help you recover the minute your workout comes to a halt. Soaking the oats removes the need to cook them, making this recipe a great option for transporting with you if you're going to be away from the kitchen after exercise and you don't want to delay refueling. The recipe can also be easily altered if you're dairy-free, gluten-free, vegan, or vegetarian.
Article Source: Bodybuildingdotcom
08-02-2016, 08:45 PM
#3
FitDay Member
Join Date: Mar 2016
Posts: 41
Another benefits are The benefits are lose weight without starving, balance blood sugar, adds omega-3 oil to your diet, you will feel more energized all day long, the seeds have age-defying anti-oxidants in them, and helps cut cravings for food
They are a great snack, try them out.
They are a great snack, try them out.
