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Overview

Benefits of Chia Seeds And Its Side Effects

Chia seeds are a source of antioxidants and rich in nutrients. The seeds are also rich in polyunsaturated fats, particularly the Omega-3 fatty acids. These seeds are helpful in reducing the inflammation, reduce high cholesterol and enhance cognitive performance. Chia seeds are an excellent source of fiber, which is associated with reducing the inflammation, regulating the bowel function and even lowering the cholesterol. The seeds are both grain and gluten free, and are very healthy for the body. The overall health of an individual can be improved by the intake of chia seeds. These edible seeds are very useful and help to control hunger. The chia seeds are known to enhance the diet as they are enriched with super nutrients. They have the ability to help an individual lose weight.

Benefits of Chia Seeds And Its Side Effects

Table of Content

Chia Seeds
Nutritional Value of Chia Seeds
Health Benefits of Chia Seeds
Loaded with Anti-oxidants
Rich in Nutrients
Good for Skin and Ageing
Improves Digestive health
Good for Heart
Excellent for Diabetes
Best for Pregnant Women
Helps Boost Body Metabolism
Lose Weight and Build Muscles
Helps to Fight Cervical and Breast Cancer
Top Food for Dental health
Excellent Energy Boosters
Uses of Chia Seeds
Side-Effects & Allergies of Chia Seeds
Origin And Cultivation of Chia Seeds

Chia Seeds

Chia seeds are excellent edible seeds which are used as energy boosters. The meaning of Chia is strength and they are regarded as concentrated foods that contain healthy fiber, omega 3 fatty acids, protein, anti-oxidants, calcium and protein in it. They are un-processed whole grains that can be absorbed by the body easily unlike the flax seeds. It is a modern-day superfood which is regarded as an excellent dietary fiber and that helps in weight loss. It is consumed mainly by people who are health conscious.

Nutritional Value of Chia Seeds

The nutritional value of Chia seeds in one ounce or 2 tablespoons is equivalent to 139 calories. The amount per 100 gms of Chia seeds equals to 486 calories and it consists of 47% of fat. The best part is that it does not contain any cholesterol and the carbohydrate content is about 136%. It also consists of vitamins and minerals, besides saturated and polyunsaturated fats. The chia seeds can be added to food as these have a mild nutty flavor. These tiny seeds are packed with lot of nutrition and are valued highly for their nutritional and medicinal value.

Health Benefits of Chia Seeds

Mentioned below are the best health benefits of Chia Seeds
Health Benefits of Chia Seeds

Loaded with Anti-oxidants

High amount of anti-oxidants are present in Chia seeds, which are useful in protecting the complex fats in the seeds. They provide positive effects on the health as they comprise of anti-oxidants. They are useful in fighting the production of free radicals that can harm the molecules in the cell and contribute to diseases like cancer.

Rich in Nutrients

These popular super foods are easy to digest, especially when they are prepared properly. Chia seeds are versatile ingredients that provide plentiful benefits. They are high in vitamins and minerals like calcium, potassium and magnesium. It is rich in dietary fiber and comprises of 37% of dietary fiber and 20% of protein.

Good for Skin and Ageing

The top benefit of chia seeds is that it comprises of high concentration of anti-oxidants and has been proven as nature’s rich anti-oxidant food. It is very beneficial in preventing premature skin ageing which occurs due to inflammation and radical damage. The repair systems of the skin are repaired by the anti-oxidants and prevent further damage to the skin.

Improves Digestive health

Chia seeds are rich in fiber and per ounce of these seeds contains 11 grams of fiber. The insulin levels in the body can be maintained by intake of chia seeds and they also act as a natural blood sugar balancer mainly because of the healthy fats and high fiber content in them. A person can have regular bowels by including fiber in their diet. It is known to curb hunger and consequently, it suppresses the appetite of an individual leading to weight loss.

Good for Heart

The ability to regulate cholesterol, lower blood pressure and reverse inflammation is made possible by consuming chia seeds which are extremely beneficial. Consuming chia seeds is very good for better heart health and the chances of developing atherosclerosis are also regulated, by reversal of oxidative stress.

Excellent for Diabetes

Chia seeds are known to be rich in fiber and alpha-linolenic acid. It help to prevent metabolic disorders like insulin resistance and dyslipidemia. These two factors are responsible for the development of diabetes. The onset of dyslipidemia can be prevented by eating these seeds.

Best for Pregnant Women

These tiny seeds are very nutritious and healthy for the body and expectant mothers should incorporate these seeds in their diet. The nutrients depleted during pregnancy can be replaced by consuming chia seeds, as they boost energy. It is equally good for the development of the baby.

Helps Boost Body Metabolism

A handful of chia seeds taken daily is very essential for the runners, as these help to boost their body metabolism. The visceral adipose tissue is also reduced by consuming chia seeds. The tissues are actually related to belly fat tissue, and are an important component of obesity.

Lose Weight and Build Muscles

Chia seeds are excellent plant based sources of protein and they are seeds used by individuals interested to add on lean muscles, balance blood sugar levels and burn fat. The nutrients that are lost at the time of exercising or during workouts are replaced by chia seeds. Chia contains boron that helps to metabolize nutrients like manganese and calcium for growth of healthy muscles and bones.

Helps to Fight Cervical and Breast Cancer

It has been observed that these seeds are rich in ALA or alpha lipoic acid, that is known to limit the growth of cancer cells in the cervical region and for breast cancer. The seeds destroy the harmful cancer cells without disturbing the healthy cells in the body. Women struggling with cancer should include chia seeds in their diet. In short, they are cancer fighting foods.

Top Food for Dental health

Chia seeds are enriched with various nutrients like calcium, phosphorous, zinc and Vitamin A. The necessary nutrient for good dental health is calcium and that is the main building block of the teeth. Plaque can be kept away from mineralizing on the teeth, by Zinc which prevents tartar. For healthy mouth and strong teeth Vitamin A and phosphorous are very useful.

Excellent Energy Boosters

The chia seeds are useful in decelerating the process of sugar absorption as well as these help to slow the process of converting the carbohydrates and sugars from the seeds in to energy. The process of slow burning of sugar along with high protein content is useful in attaining a sustained energy boost for the body.

Uses of Chia Seeds

These little seeds brimming with anti-oxidants are proven to be rich in Omega 3, which is found even in fish. The risk of obesity and diabetes can be reduced by intake of chia seeds. The overall performance of the body can also be improved by the intake of these tiny seeds. These seeds are rich in protein and fiber, that help to fight unwanted fat in the body. The properties of these chia seeds are fantastic and athletes can be benefitted by taking them as these help to keep the body hydrated for a longer time. Incredible health benefits can be gained by consuming these seeds which are rich in nutrients.

Side-Effects & Allergies of Chia Seeds

There are very few side effects linked with chia seeds. In rare cases it has been observed that these seeds have an effect on prostate cancer. Only at times do some people experience discomfort in the stomach on consuming the chia seeds and when taken in higher quantities. It should be consumed in moderation. The potential side effects that can be caused include gastrointestinal issues like constipation, diarrhea, bloating and hard stools. The seeds comprise of high source of Omega 3 fatty acids and can cause the blood to thin out and result in the lowering of blood pressure drastically. It is best to consult the doctor before you take chia seeds. It can also cause allergies like skin rashes and watery eyes.

Origin And Cultivation of Chia Seeds

There are very few side effects linked with chia seeds. In rare cases it has been observed that these seeds have an effect on prostate cancer. Only at times do some people experience discomfort in the stomach on consuming the chia seeds and when taken in higher quantities. It should be consumed in moderation. The potential side effects that can be caused include gastrointestinal issues like constipation, diarrhea, bloating and hard stools. The seeds comprise of high source of Omega 3 fatty acids and can cause the blood to thin out and result in the lowering of blood pressure drastically. It is best to consult the doctor before you take chia seeds. It can also cause allergies like skin rashes and watery eyes.

Popular Questions & Answers

Hi, Please suggest Protein rich food list ,food that helps in hair growth, weight loss and strength.

Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
Veg Protein are Almond flour, NutroActive BrownXatta, Milk & Milk Products and Quinoa Non-veg Protein are egg, chicken.
1 person found this helpful

Dr. please tell me what are the food that contains omega 3 Dr. please tell me what are the foods we have to eat grow taller.

BHMS, MD - Homeopathy
Homeopath, Lucknow
Soybeans (Roasted) Not many people know that this plant source is quite rich in Omega-3 fats. Walnuts..Salmon. Canola Oil. Sardines..Chia Seeds. Mackerel..Flaxseeds.

Give me name Omega three fatty acid food and I am vegetarian which I include in my daily diet.

MBBS
General Physician, Delhi
Flax Seeds Chia Seeds Hemp Seeds Mustard Oil Seaweed Beans Winter squash Leafy Greens Cabbage Family Berries Wild Rice Herbs and Spices Mangoes Honeydew Melon.

Is Omega 3 can be taken in order to reduce Anxiety and Sleep related symptoms? I read lot about its benefits. Can you prescribe which one safe to take?

Master in clinical psychology
Psychologist, Delhi
It do have lives of benefits but for sleep and anxiety you need to work more. Start with some breathing and meditation excercise.
1 person found this helpful

I like to know some fibre content food items, which is available in common market.

M.Sc - Dietitics / Nutrition, B.Sc Home Science (hons)
Dietitian/Nutritionist, Ludhiana
Hello Fiber rich foods include sprouts, whole pulses, whole grains, fruits and vegetables. Thank you

Popular Health Tips

Health Benefits Of Chia Seeds For Diabetes, Bone Health And Weight Loss

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Chia Seeds For Diabetes, Bone Health And Weight Loss

1] Chia seeds help in weight loss

Chia seeds help in weight loss by increasing metabolism. Chia seeds when taken as a pre workout snack will help in increasing your stamina to burn out more calories and stretch your workout timings. Chia seeds are full of fiber and help by satisfying your hunger. Making you feel full. Chia seeds can be very helpful in ladies with pcod and pcos problem. Chia seeds help against bloating.


2] Chia seeds help in diabetes

Chia seeds have a tendency to absorb a lot of water and swell up, this helps in slowing down the digestion process and hence slow release of sugar in the blood. This helps a type 2 diabetic person to manage his blood sugar levels well. This will help in keeping you full for longer and hence avoid overeating.

 

3] Chia seeds help in maintaining teeth and bone health –

Chia seeds are super sources of calcium and all the other minerals that are important for bone and teeth health. Chia seeds actually contain more calcium than dairy products. For people who do not consume dairies, chia seed comes as a blessing in disguise.

 

4] Chia seeds improve heart health –

Several studies are being conducted on effects of chia seeds on heart health. A study at cleveland suggested that chia seeds improve blood pressure levels in type ii diabetics. The study also suggested that chia seeds have a positive effect on other markers of heart health. It improves the hdl cholesterol (good cholesterol), and decreases the bad cholesterol and triglyceride levels in blood of a type ii diabetic.

There are certain studies that have not been very conclusive of benefits of chia seeds on heart health. Chia seeds are good source of fiber, omega 3 and protein and they definitely are the best choice of food for your heart’s health.

5] Chia seeds are good source of protein

We all know that proteins are the building blocks of our bodies and proteins have such important functions that are crucial for life processes. Chia seeds are protein by 14 % of their weight.

This helps chia seeds to be counted as a super food for weight loss. It not only reduces appetite and makes you feel fuller for longer, but it also suppresses hunger. Wow! these features are just what a weight watcher desires.

Chia seeds hence make a super snack especially in the evenings when one tends to feel hungry and over eat snacks.

 

6] Chia seeds are full of antioxidants –

The department of food and nutrition of purdue university in indiana conducted a study on chia seeds in 2008 and found than chia seeds contain a very good amount of antioxidants.

Chia seeds contain following antioxidants:-

  • Quercitin – quercitin has endurance increasing properties. It gives an instant boost of energy for physical training. It also helps in fighting fatigue during workout, thus increasing the stamina.
  • Chlorogenic acid – chlorogenic acid may be helpful in slowing the post prandial release of glucose in the blood stream. It keeps the liver and the gall bladder healthy by regularising the flow of bile and not allowing it to stagnate. Chlorogenic acid may also be helpful in preventing and curbing the growth of certain brain tumours
  • Caffeic acid – caffeic acid may be of help in preventing colitis, cardiovascular diseases, inflammation and also certain cancers. It also increases immunity.

 

Chia seeds are a good source of omega 3 –

Chia seeds are advertised as good source of omega 3 fatty acids, but it is important to know the underlying facts. It is true that chia seeds contain more omegas 3 than salmon fish. But amongst the different types of omega 3 fatty acids, chia seeds provide ala (alpha linolenic acid). Ala has to be converted to its active form to be of use to us. However humans are inefficient in converting these acids in to active form. And hence their consumption would hardly make any difference or benefit us. If you are looking to supplement omega 3 in your diet, you could rather choose flax seeds.

5 people found this helpful

The Amazing Chia Seeds!

M.Sc - Dietitics / Nutrition (Delhi University)
Dietitian/Nutritionist, Panipat
The Amazing Chia Seeds!
  • Fight against excess weight.
  • Natural source of energy & stamina. 
  • Low calorie seeds.
  • Good for skin & hair problems
7 people found this helpful

Best Keto Diet Foods That Can Help You To Lose Weight!

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Chandigarh
Best Keto Diet Foods That Can Help You To Lose Weight!

Keto diet foods are very much in trend today. We at Live Life More Diet Clinic, have tried to suggest few Keto diets plans, especially keto diet for Indians, who are majorly vegetarians. These foods are the meal plans that set our body into the state of “ketosis”.

KETO DIET

A diet with low carbohydrates, moderate proteins & high-fat content, has been proved to be very helpful in various conditions from epileptic treatment to anti-obesity or weight loss. It is believed that while on ketogenic or low-carb high-fat diet plan, our metabolism sets our body into the fat burning furnace, resulting in weight loss. More ketone bodies are produced which act as fuel for the brain and also improves the physical performance, thus, are used for athletes to provide them with more stamina for practice.

WHAT IS KETO DIET?

As it is also referred to be a low carb diet plan, thus, precisely, a diet routine using fats as a major source of energy for the body is called a ketogenic diet. There are a number of forms of KETO diets like Atkins, Paleo etc. But in strict sense to set the body in ketosis following must be the macro composition-

  • Carbohydrates – 5 percent.
  • Proteins – (20-25) percent.
  • Fats – 70 percent.

Thus, for 1600 kcal KETO diet:

  • Carbohydrates – 20 g/ day.
  • Proteins – 80 g/ day.
  • Fats – 130 g/ day.

How does KETO plan work as anti- obesity diet, which helps in weight loss?

KETO plan feeds lesser carbohydrates in a day.

  • Using fat as a fuel, letting body enter the state of ketosis.
  • Ketosis is breaking down of stored fat in the liver to produce energy. Thus, the stored fat will be used and you lose weight.
  • As the fat will not be deposited in the body, you will become leaner and healthier.
  • Finally, with a lesser fat deposit in the body, you will be saved from many other harmful conditions like heart diseases, diabetes, cholesterol levels etc.

KETOGENIC DIET AND WEIGHT LOSS

A number of times we scroll on the web in search of the food plan that can help us understand that what foods can be used in KETO plan. But mostly that we get into our vision are the products that we Indians are not using in our diets. So, here is a sample of some useful tips that can help you choose wisely from the variety of eatables to get benefitted by the Indianized KETO foods for vegetarians (as veg eaters consume more carbs then non- vegetarians).

GOOD DIET FOODS FOR KETO:

Protein sources Fat & oil sources Low carbs

 

 

Dairy foods Fruits
Almonds. Olive oil Beans Butter Blackberries
Pumpkin, Chia Seeds Coconut oil

 

 

Cucumber Paneer Strawberries
Tofu Flax seed oil Spinach Hard full fat cheese Avocado
Walnuts. Avocado Pepper Cream

 

(whipped & sour)

 
Pista, Cashew Cocoa butter Onion Yogurt  
Almond flour Peanut oil Tomato Cream cheese  
Soya flour Ghee Broccoli Coconut butter  
    Mushroom    
    Cauliflower    
    Summer Squash    

Sample Keto Diet Meal Plan

Breakfast

  • Paneer or Soya Patties -2.
  • Avocado-1.

Lunch

  • Tofu salad – Toss 3 cups of lettuce, crumbled tofu, tomato with 2 tbsp. Mayo.
  • Yogurt with chia seeds.

Evening

  • Strawberries smoothie with whipped cream.

Dinner

  • Baked broccoli & pepper with 2 tbsp. of olive oil with soya roti coated with ghee.
5 people found this helpful

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
RAGI
The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite.


BROWN RICE
Brown rice is low in energy density.

This means that brown rice can make one feel full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help lose weight as it makes one eat less since it fills one up fast.

Brown rice is rich in fiber.

Fiber aids in good digestion. This translates to regular bowel movement which helps to consistently dispose of what has been eaten. It also optimizes the metabolic function which is beneficial if one is losing weight. Brown rice stabilizes the digestion and prevents constipation, too.

Brown rice helps lose fat.

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice.



PULSES AND LEGUMES :-

SOYA :-
A significant number of research studies support claims that soy protein consumption can help lose weight due to its following benefits :

1) Soy protein helps one feel full and satisfied.

2) Soy protein has a low-glycemic index.

3) Soy protein is a complete protein.


LENTILS :-
Lentils are low on the glycemic index, scoring a 28 on a scale of 100. The glycemic index measures how quickly the body digests carbohydrate-containing foods. Any food that ranks below 55 is considered low-glycemic, or a “slow carb.” Carbohydrates that digest more slowly, like lentils, release glucose into the blood in a steady stream instead of a quick spurt. This keeps the blood sugar levels on an even keel, which means one feels full longer and are less likely to binge on unhealthy foods when trying to lose weight.


EGGS :-

Low in calories :
One hard-boiled egg contains 78 calories, making a good addition to meals if the goal is to lose weight. Also, remember that to lose weight, one must burn more calories than one consumes; therefore, following a diet made up primarily of low-calorie foods, including eggs, is a sensible way to achieve this.

Low in Fat :

With about 5 g of fat each, eggs are appropriate for weight loss, as they make it easy to stay within the recommendations, but don’t forget that fat content increases when eggs are fried or scrambled.


FISH (SALMON):-
Salmon is a good source of omega-3 fatty acids. Fishes like salmon, contain docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Salmon will reduce the amount of triglycerides in the blood and increase the levels of HDL, which are known as “good” cholesterol. HDL works to transport fatty substances out of the body. Increasing the intake of omega-3 fatty acids will correct abnormal blood lipid levels, if used in conjunction with a healthy lifestyle.


RICE BRAN OIL :-
Rice Bran oil contains Gamma Oryzanol and this helps reduce the absorption of cholesterol, and is also high in Omega 6 and vitamin E. Studies have determined that foods high in Omega 6 fatty acid actually help reduce excess body fat. They are also beneficial because they help reduce inflammation.


OLIVE OIL :-
Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing “bad” LDL cholesterol without reducing the “good” HDL cholesterol. The invisible healers within this “liquid gold” also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss. Several other studies indicate that monounsaturated fat enhances the body’s breakdown of stored fat.


NUTS AND OIL SEEDS :-

NUTS :-

ALMONDS :-
Almonds are actually low in calories with ten almonds costing one approximately 78 calories. Other than that they’re packed with useful nutrients like Vitamin E, mono-saturated fat (‘good’ fat) and fibre, which is highly satiating and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings, plus the oleic oil in the nuts cuts hunger very quickly.


WALNUTS :-
Walnuts can form a part of weight management diet as an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if one is into a weight management program.



OIL SEEDS :-

FLAX SEEDS :-
Flaxseeds is very low in carbohydrates and contains high amount of B vitamins, omega-3 fatty acids and fiber. This helps one feel full and keeps one from being hungry for longer periods of time.



CHIA SEEDS :-
Chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in the stomach that can curb the calorie intake by making one feel full longer. They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around the midsection.



AVACADO :-
Research has shown that monounsaturated fatty acids (MUFA’s)are more likely to be used as slow burning energy than stored as body fat.

This slow burning energy and the feeling of satiety or satisfied fullness that one gets from eating an avocado is one of the reasons they are known for reducing hunger and appetite.



APPLE CIDAR VINEGAR :-
Apple cider vinegar helps in control of hunger cravings. 1 to 2 tsp. of apple cider vinegar should be taken with water right before a meal. This helps to reduce appetite because of a fiber compound found in the vinegar called pectin. This substance mixes with the water and expands in the stomach, which causes appetite to be decreased.

BEST FOODS FOR WEIGHT LOSS
54 people found this helpful

BEST FOODS FOR WEIGHT LOSS

PG diploma in clinical nutrition and hospital food service, B.Sc. - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
BEST FOODS FOR WEIGHT LOSS
RAGI
The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite.


BROWN RICE
Brown rice is low in energy density.

This means that brown rice can make one feel full while consuming fewer calories. Its water and fiber components make it low in energy density. It will help lose weight as it makes one eat less since it fills one up fast.

Brown rice is rich in fiber.

Fiber aids in good digestion. This translates to regular bowel movement which helps to consistently dispose of what has been eaten. It also optimizes the metabolic function which is beneficial if one is losing weight. Brown rice stabilizes the digestion and prevents constipation, too.

Brown rice helps lose fat.

Being whole grain, brown rice is not stripped off its nutritional components compared to refined grains such as white rice.



PULSES AND LEGUMES :-

SOYA :-
A significant number of research studies support claims that soy protein consumption can help lose weight due to its following benefits :

1) Soy protein helps one feel full and satisfied.

2) Soy protein has a low-glycemic index.

3) Soy protein is a complete protein.


LENTILS :-
Lentils are low on the glycemic index, scoring a 28 on a scale of 100. The glycemic index measures how quickly the body digests carbohydrate-containing foods. Any food that ranks below 55 is considered low-glycemic, or a “slow carb.” Carbohydrates that digest more slowly, like lentils, release glucose into the blood in a steady stream instead of a quick spurt. This keeps the blood sugar levels on an even keel, which means one feels full longer and are less likely to binge on unhealthy foods when trying to lose weight.


EGGS :-

Low in calories :
One hard-boiled egg contains 78 calories, making a good addition to meals if the goal is to lose weight. Also, remember that to lose weight, one must burn more calories than one consumes; therefore, following a diet made up primarily of low-calorie foods, including eggs, is a sensible way to achieve this.

Low in Fat :

With about 5 g of fat each, eggs are appropriate for weight loss, as they make it easy to stay within the recommendations, but don’t forget that fat content increases when eggs are fried or scrambled.


FISH (SALMON):-
Salmon is a good source of omega-3 fatty acids. Fishes like salmon, contain docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Salmon will reduce the amount of triglycerides in the blood and increase the levels of HDL, which are known as “good” cholesterol. HDL works to transport fatty substances out of the body. Increasing the intake of omega-3 fatty acids will correct abnormal blood lipid levels, if used in conjunction with a healthy lifestyle.


RICE BRAN OIL :-
Rice Bran oil contains Gamma Oryzanol and this helps reduce the absorption of cholesterol, and is also high in Omega 6 and vitamin E. Studies have determined that foods high in Omega 6 fatty acid actually help reduce excess body fat. They are also beneficial because they help reduce inflammation.


OLIVE OIL :-
Olive oil is rich in monounsaturated fatty acids (MUFA), which promote heart health by decreasing “bad” LDL cholesterol without reducing the “good” HDL cholesterol. The invisible healers within this “liquid gold” also work to prevent cancer, inflammation, and may even play a helpful role in diabetes and weight loss. Several other studies indicate that monounsaturated fat enhances the body’s breakdown of stored fat.


NUTS AND OIL SEEDS :-

NUTS :-

ALMONDS :-
Almonds are actually low in calories with ten almonds costing one approximately 78 calories. Other than that they’re packed with useful nutrients like Vitamin E, mono-saturated fat (‘good’ fat) and fibre, which is highly satiating and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings, plus the oleic oil in the nuts cuts hunger very quickly.


WALNUTS :-
Walnuts can form a part of weight management diet as an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if one is into a weight management program.



OIL SEEDS :-

FLAX SEEDS :-
Flaxseeds is very low in carbohydrates and contains high amount of B vitamins, omega-3 fatty acids and fiber. This helps one feel full and keeps one from being hungry for longer periods of time.



CHIA SEEDS :-
Chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron. Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in the stomach that can curb the calorie intake by making one feel full longer. They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around the midsection.



AVACADO :-
Research has shown that monounsaturated fatty acids (MUFA’s)are more likely to be used as slow burning energy than stored as body fat.

This slow burning energy and the feeling of satiety or satisfied fullness that one gets from eating an avocado is one of the reasons they are known for reducing hunger and appetite.



APPLE CIDAR VINEGAR :-
Apple cider vinegar helps in control of hunger cravings. 1 to 2 tsp. of apple cider vinegar should be taken with water right before a meal. This helps to reduce appetite because of a fiber compound found in the vinegar called pectin. This substance mixes with the water and expands in the stomach, which causes appetite to be decreased.

BEST FOODS FOR WEIGHT LOSS
1 person found this helpful

Table of Content

Chia Seeds
Nutritional Value of Chia Seeds
Health Benefits of Chia Seeds
Loaded with Anti-oxidants
Rich in Nutrients
Good for Skin and Ageing
Improves Digestive health
Good for Heart
Excellent for Diabetes
Best for Pregnant Women
Helps Boost Body Metabolism
Lose Weight and Build Muscles
Helps to Fight Cervical and Breast Cancer
Top Food for Dental health
Excellent Energy Boosters
Uses of Chia Seeds
Side-Effects & Allergies of Chia Seeds
Origin And Cultivation of Chia Seeds