Page 6
May 2014
Top 10 Health
Benefits of Chia
Seeds
By Jen Hathwell
Chia seeds are native to South America
and have been a staple in Mayan and Az
tec diets for centuries. Today, they draw
the interest of many people for their
health benefits and uses in cooking. It
turns out the South American staple is a
rich source of nutrients and antioxidants.
Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated
fats, especially omega-3 fatty acids. Chia
seeds'lipid profile is composed of 60 per
cent omega-3s, making them one of the
richest plant-based sources of these fatty
acids - specifically, of alpha-linolenic
acid, or ALA, The omega-3s in chia seeds
can help reduce inflammation, enhance
cognitive performance and reduce high
cholesterol.
Fiber
Fiber is associated with reducing inflam
mation, lowering cholesterol and regu
lating bowel function. Chia seeds are an
excellent source of fiber, with a whopping
10 grams in only 2 tablespoons. That is
one-third of the daily recommended in
take of fiber per day.
Antioxidants
Chia seeds are rich in antioxidants that
help protect the body from free radicals,
aging and cancer. The high antioxidant
profile also helps them have a long shelf
life. They last almost two years without
refrigeration.
Minerals
Two tablespoons of chia seeds contain 18
percent of the DRI for calcium, 35 percent
for phosphorus, ^4 percent for magne
sium and about 50 percent for manga
nese. These nutrients help you prevent
hypertension and maintain a healthy
weight, and are important for energy me
tabolism and a part of DNA synthesis.
Satiety
Satiety is the feeling of being full and sat
isfied, which helps lower food cravings
between meals. The combination of pro
tein, fiber and the gelling action of chia
seeds when mixed with liquids all con
tribute to their satiating effects.
Gluten-Free
Chia seeds contain no gluten or grains.
Therefore, all of the nutritional benefits of
chia seeds can be obtained on a gluten-
free diet.
Egg Replacer
The outer layer of chia seeds swells when
mixed with liquids to form a gel. This can
used in place of eggs to lower choles
terol and increase the nutrient content of
foods and baked goods. To make the egg
replacement, mix 1 tablespoon of chia
seeds with 3 tablespoons of water and let
sit for 15 minutes.
Can Be Digested Whole
Unlike flaxseeds, which are also high in
omega-3 fatty acids, fiber and minerals,
chia seeds do not need to be ground in
order to obtain their nutrient or egg- re
placement benefits.
Dyslipidemia
A study published in the "British Journal
of Nutrition" showed that chia seeds as a
dietary fat source can lower triglycerides
and cholesterol levels while increasing
FIDL or "good" cholesterol. The study also
found that when substituting chia seeds
for other fat sources, such as corn oil, the
ALA was able to prevent high triglyceride
levels and reduce central obesity.
Blood Sugar Regulation
Chia seeds can play an important role in
regulating insulin levels. They can reduce
insulin resistance and decrease abnor
mally high levels of insulin in the blood.
Why You Should Go
Nuts for Nuts
By Rachel Grumman Bender
//nuts aren't in your regular snack rota
tion, you 're missing out on major disease
fighting nutrients that protect your heart,
boost brainpower, and more.
Nuts are underrated as nutritious snacks
— particularly raw tree nuts, such as al
monds, cashews, walnuts, and more,
which have been linked to lower choles
terol, better heart health, weight control,
and even a lower cancer risk.
Unfortunately, too few Americans eat
nuts regularly: They account for less than
eight percent of daily antioxidant intake.
"That may be because people are afraid
of the fat and calories in nuts, or they find
plain nuts boring," says Joy Bauer, Today
Show nutritionist and bestseiling author.
"That's a shame, because a small hand
ful can pack your diet with filling protein,
fiber, unsaturated fats, and important
vitamins and minerals." Flere's how your
health benefits each time you nosh on a
handful of nuts.
raised levels of good bacteria that bolster
the body's immune system.
Serving info: About 23 nuts = 170 calo
ries, 15 grams fat
Walnuts: Inflammation Fighters
In addition to containing the most anti
oxidants of all nuts, which help protect
your body from the cellular damage that
contributes to heart disease, cancer, and
premature aging, "walnuts are also the
richest in omega-3 fatty acids, which fight
inflammation," says Bauer. They're an es
pecially great way to get these healthy
unsaturated fats if you're not a fan offish,
where these types of fats are predomi
nantly found. A walnut snack may also
turn around a bad day during that time of
the month: The manganese they contain
may reduce PMS symptoms.
Serving info: About 14 walnut halves =
185 calories, 18 grams fat
Cashews: Brainpower Boosters
Cashews are particularly rich in iron and
zinc. "Iron helps deliver oxygen to all of
your cells, which can prevent anemia,
and zinc is critical to immune health and
healthy vision," says Bauer. Cashews are
also a good source of magnesium: One
ounce provides almost 25 percent of your
daily need. Magnesium may help improve
memory and protect against age-related
memory loss, according to a study in the
journal Neuron.
Serving info: about 18 nuts = 165 calories,
13 grams fat
Almonds: Good for Your Gut
Almonds contain the most fiber — about
three grams per ounce — compared to
other nuts, and are richest in vitamin E,
a powerful antioxidant. Almonds may
even help you slip into those skinny
Jeans: In one International Journal of
Obesity study, when two groups of obese
adults followed low-calorie diets for six
months, those who included almonds in
their weight loss plans lost more weight
than those who ate more complex car
bohydrates. Other research shows that
almonds are especially healthy for people
worried about their blood sugar: Those
who ate about 20 percent of their calo
ries from almonds for four months saw
their bad LDL cholesterol drop and their
insulin resistance decrease compared to
a control group who didn't eat them. Al
monds may even safeguard your gut: A
test-tube study (funded by the Almond
Board of California) found that the nuts
Pecans: Artery Defenders
Pecans aren't just for making tasty pies,
they can also help improve your heart
health. "Pecans are among the most an-
tioxidant-rich nuts,"says Bauer."They may
help prevent plaque formation in your
arteries.” In fact, a Journal of Nutrition
study (funded partly by the National Pe
can Shellers Association) found that con
suming pecans can help lower LDL cho
lesterol levels by as much as 33 percent.
Pecans may also buffer your brain health,
according to an animal study from the
University of Massachusetts Lowell. The
vitamin E found in the nuts could delay
progression of degenerative neurological
diseases like amyotropic lateral sclerosis
(ALS), also known as Lou Gehrig's disease.
Serving info: About 18 halves = 200 calo
ries, 21 grams fat
continued on page 13
Great is Thy
Faithfulness