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8 Confirmed Health Benefits Of Chia Seeds

Chia seeds top the list as one of the all-time healthiest foods on the planet - but don’t just take our word for it. Here are just eight of the many health benefits of eating chia seeds backed by science. 

  • Chia Seeds Are A Great Source Of Antioxidants 

When it comes to healthy eating, experts agree that eating a diet rich in antioxidants is highly beneficial. Aside from slowing down signs of aging, antioxidants also help to fight free-radicals which are responsible for cell-mutations and ultimately cancer. Chia seeds are a great source of antioxidants, specifically kaempferol and quercetin, both of which have been proven to possess anticancer properties and display heart-protective effects. 

  • Chia Seeds Are A Fantastic Source of Fiber

Chia seeds are 40% fiber by weight, which makes them one of the best fiber sources in the world! A one-ounce serving (28g) of chia seeds contains a massive 11g of fiber, which is what allows them to absorb up to ten times their weight in water. Aside from helping you to feel full, fiber is also essential for a healthy gut-microbiome and efficient digestive system. 

  • Chia Seeds Can Aid Weight Loss 

Although there are no miracle weight loss foods, chia seeds can assist people who are trying to lose weight because of their high fiber and protein content. Protein and fiber-rich foods have been proven to curb hunger cravings and reduce food intake, which is beneficial for those on a calorie-controlled diet. 

  • Chia Seeds Are Good For Your Bones

Chia seeds are an impressive source of calcium, with just one ounce (28g) providing 18% of the RDA. Gram for gram, this value makes them a better calcium source than most dairy products and a valuable calcium source for those on a vegan or dairy-free diet. 

  • Chia Seeds Can Reduce Blood Sugar Levels

Studies on animals have shown chia seeds to be effective at improving insulin sensitivity and controlling blood sugar levels, especially after meals. This has also been echoed in some human studies and suggests that for diet-controlled diabetics, consuming chia seeds may help them to keep their blood sugar levels under control. 

  • Chia Seeds Can Reduce Blood Pressure 

Aside from reducing blood sugar levels, chia seeds can also help to lower the blood pressure of people with hypertension, which could reduce their risk of heart disease. At present, chia seeds can’t replace blood pressure medication just yet, but still, they make a healthy addition to a balanced diet. 

  • Chia Seeds Are Extremely High In Omega-3’s

Believe it or not, gram for gram, chia seeds are actually higher in omega-3’s than salmon - but don’t throw out the fish just yet. Although chia seeds are incredibly high in omega-3’s, they mostly provide ALA (alpha-linolenic acid), which is not as easily broken down in the body as the omega-3’s provided by salmon. That being said, they are still a great source of omega-3’s and beneficial for people on a plant-based diet. 

  • Chia Seeds Are A Plant-Based Protein Powerhouse

Finally, chia seeds are a plant-based powerhouse for protein and contain a good balance of essential amino acids. By weight, a serving of chia seeds is approximately 14% protein, which is very high for a plant-based protein source, making them a great addition to a vegetarian and vegan diet. 


So there you have it - eight of the top confirmed health benefits of chia seeds. 

March 24, 2021 by Gillian Brady
Tags: Seeds

6 Ways To Add Chia Seeds Into Your Diet

Whether you’re trying to increase your fiber intake, eat more healthy whole-foods, or are merely looking for a way to eat more nuts and seeds, then keeping a jar of chia in your kitchen is a great place to start.
March 10, 2021 by Gillian Brady
Tags: Seeds

White VS Black Chia Seeds - What's The Difference?

Chia seeds are the tiny seed of the Salvia hispanica plant, also known as the chia plant. The vast majority of chia seeds produced today are a brown/black color and are known as black chia seeds, yet you may have also come across a different-looking chia seed, one which is white in color. So what’s the difference between white and black chia seeds? 

March 05, 2021 by Gillian Brady
Tags: Seeds

Chia Seeds VS Flaxseed - Which Is Better?


Chia seeds and flaxseed are two of the most common superfood seeds to be compared against one another. Which is healthier for you? Which is more nutritious? Which seed is best? 


In this article, we’re going to take a look at both chia seeds and flax seeds to help you decide which is right for you or, maybe, that both would make a great addition to your diet. 

What’s The Difference Between Flaxseed And Chia Seed

At a basic level, the primary difference between chia seeds and flaxseed is that they are the seeds of different plants. Chia seeds are the tiny black-brown seed of Salvia hispanica, also known as Chia. In contrast, flax seeds are the slightly larger and flatter brown seeds of the linseed plant, also known as Linum usitatissimum. While flax seeds and chia seeds may come from entirely different plants, they actually have a relatively similar nutritional profile and provide a wide range of essential nutrients. 

Comparing The Nutritional Value of Chia Seeds and Flaxseed

Below, we’ve listed the nutritional value of a one-ounce serving (28g) of chia seed and flaxseed side by side. As you can see, chia seed comes out on top for some nutrients, while flaxseed is a clear winner for others. 


Chia Seed

Flaxseed

Calories 

137

150

Carbohydrate

12g

8g

Fiber

11g

8g

Protein

4g

5g

Fat

9g

12g

Omega-3

4,900mg

6,400mg

Omega-6

1,600mg

1,700mg

Manganese

30% of RDA

35% of RDA

Thiamine

11% of RDA

31% of RDA

Magnesium 

30% of RDA

27% of RDA

Phosphorus

27% of RDA

18% of RDA

Selenium

22% of RDA

10% of RDA

Copper 

3% of RDA

17% of RDA

Calcium

18% of RDA

7% of RDA

Iron 

12% of RDA

9% of RDA

Zinc

7% of RDA

8% of RDA

Potassium

1% RDA

7% of RDA 


So Which Seed Is Better For You - Chia or Flax?

Both chia and flaxseed are incredibly nutritious, and adding both to your diet would give you the best of both worlds. Choosing between chia seeds and flaxseed is essentially choosing between two excellent healthy options. While one may be slightly better in some areas, the other comes out on top in others. If you’re trying to eat more omega-3’s, then flaxseed would be the seed for you. However, if you’re looking to boost your fiber intake or replace your calcium source, chia seeds would be a better option.  If you only have room for one of these super seeds in your diet, we suggest you decide based on which you are most likely to want to eat. 

February 26, 2021 by Gillian Brady
Tags: Seeds

6 Seeds To Eat During Pregnancy

As soon as you fall pregnant, there’s a long list of foods that you should cut down on or avoid completely. Rather than focusing on foods that you can’t have, it’s refreshing to focus on the foods that you can. Seeds are one group of foods that can be highly beneficial to women during pregnancy, helping them to snack in a healthy way, curb hunger cravings, and nourish their bodies while they grow their babies.

February 05, 2021 by Gillian Brady

What Happens If You Eat Too Many Pumpkin Seeds?

If you’re a fan of eating pumpkin seeds, regardless of whether they’re the whole, shelled, raw, or the roasted variety, you’ll know how easy it is to lose track of how many you’ve eaten. Like most seeds and nuts, pumpkin seeds have an addictive texture, which makes them very moreish, and before you know it, a serving can simply disappear. But what happens if you eat too many? Can they cause you harm? Let’s take a look. 

The side effects of eating too many pumpkin seeds

Before we look at the potential side effects associated with eating too many pumpkin seeds, it’s essential to understand why they can occur, and it’s all down to fiber. 


Whole pumpkin seeds (that is, the raw variety with their chewy shells) contain a massive five grams of fiber per one-ounce serving. This fiber is largely insoluble, meaning that it isn’t fully digested by the body. Although insoluble fiber is essential and can help to reduce constipation, eating too much of it gives your gut bacteria a bit of a workout, and in the process of trying to dissolve the undigested carbohydrate, gas is often released as a byproduct. 


When eating a single 28g serving of pumpkin seeds, whatever the variety, the fiber content is rarely sufficient to cause any side effects, but if you were to double, triple, or quadruple the serving size by overeating, then this large amount of insoluble fiber can lead to gas, bloating, and in some cases diarrhea. 

How to prevent gas and bloating when eating pumpkin seeds

For most people, eating pumpkin seeds in moderation is all they need to do to prevent gas and bloating; however, for those who are sensitive to insoluble fiber, it can help to eat their seeds with a glass of water or to blend them in a smoothie, as this can help to prevent digestive problems.  


If whole pumpkin seeds prove too much for your digestive system, then switching to shelled pumpkin seeds is another option. By removing the fibrous husk, the fiber content of a serving of pumpkin seeds drops from five grams to just 1.7g, which is much easier for the digestive system to handle. 

Can you be allergic to pumpkin seeds?

If you experience a rash, itching, or swelling of the neck or mouth after eating pumpkin seeds, then stop doing so immediately. Although rare and nowhere near as common as an allergy to sesame, certain individuals can have an allergic reaction to pumpkin seeds due to the presence of a compound called cucurbitacin. If you experience an allergic reaction after eating pumpkin seeds, then you should see an allergist for testing and may need to avoid them in your diet in the future. 


So there you have it. Now you know why eating too many pumpkin seeds can make you run to the toilet or give you a nasty stomach ache. As with most foods, the key is to enjoy pumpkin seeds in moderation. Trust us, we know that eating only 28g can be difficult, but weighing out the exact serving and understanding why it is important not to overeat them can help.  

 

January 15, 2021 by Gillian Brady
Tags: Seeds

Pumpkin Seeds- How To Add More To Your Diet

 

Whether you’ve just read our post about some of the excellent health benefits associated with eating pumpkin seeds and have resolved to incorporate more into your diet or simply have a large quantity that you need to use up, this post is for you. Here are three super simple ways that you can start to add a few more pumpkin seeds into your diet. 

Start Sprinkling  

Sprinkles and toppings shouldn’t be reserved for desserts such as ice cream but can be used across all your meals to add more nutritional value, texture, and depth of flavor. Nuts and seeds are great sprinkling ingredients that compliment both sweet and savory dishes alike, so grab yourself a couple of jars and fill them with your favorite toppings. If you’re making oatmeal, a smoothie bowl, or simply grabbing a yogurt, then add a teaspoon of pumpkin seeds for a delicious crunch and sweet, nutty flavor. A sprinkling of pumpkin seeds is also a welcome addition to any salad, adding a bit of texture that can replace conventional bread-based croutons. There really is no end to where and how you choose to use your sprinkling ingredients, so experiment and have fun. 

Stay satiated by snacking

Another great way to incorporate pumpkin seeds into your daily diet is to use them as a quick and convenient snack. For ease, portion out a few servings of pumpkin seeds in advance, and keep them with you at the office, in your handbag, or even in your car for easy access. Whenever you feel a hunger craving rise, simply grab your snack bag and delve in for some satisfying seeds. A one-ounce serving (28g) of pumpkin seeds provides a massive 7g of protein, as well as 1.7g of fiber and a whole host of healthy unsaturated fats, including omega-3 and omega-6, which all help to male you feel fuller for longer. 

Blend them into your smoothies

Last but not least, perhaps the quickest and easiest way to eat more pumpkin seeds is, in fact, to drink them! Smoothies are a great way to consume an intense hit of nutrients in a convenient and easy-to-eat format, and they’re delicious too. The best pumpkin seeds to use in your smoothies are the raw kind, but you can use roasted ones if you have them; just be aware that some may be salted, and this can add a different flavor to your smoothie. Some great flavor combinations to try are banana and strawberry or coconut and pineapple if you prefer something a bit more tropical. 


So there you have it! Three super simple ways to start adding more pumpkin seeds into your diet. Whether you drink, snack, or sprinkle your seeds, the most important thing is that you are eating them. 


 

January 14, 2021 by Gillian Brady
Tags: Seeds

Why Pumpkin Seeds Are Great For Weight Loss

Pumpkin seeds may be small, but they sure are mighty. They contain a number of essential nutrients that are known to support weight loss, including fiber, protein, and unsaturated fatty acids.
January 14, 2021 by Gillian Brady
Tags: Seeds

6 Health Benefits Of Eating Pumpkin Seeds

Pumpkin seeds may be small, but they are jam-packed with goodness. Here are just six of the wondrous health benefits associated with eating pumpkin seeds!
January 13, 2021 by Gillian Brady
Tags: Seeds

Shelled VS Whole Pumpkin Seeds - Which Is Better For You?

Are you missing out on essential nutrients when you chose shelled pumpkin seeds over unshelled?
January 07, 2021 by Gillian Brady
Tags: Seeds