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Eat Chia Seed Instead Because Contains 6 Times More Calcium Than Milk! (and Has More Benefits!)

Eat Chia Seed Instead Because Contains 6 Times More Calcium Than Milk! (and Has More Benefits!)

Most adults think that milk is good for them. After all, we have been told since we were children that drinking milk will make your bones grow strong and healthy, and it is one of the best sources of calcium.

Yet despite this, milk is not as healthy as you think. In fact, adults do not get as many benefits from milk as children do, and lots of research indicates that milk might actually be bad for us.

For instance, less than 40% of humans on earth can actually digest milk properly – and only 5% of Asians can digest milk properly.[1]

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This is because milk is meant for babies, not adults. When humans are little they produce lactase, which helps to break down milk so that it can be digested properly.[2] However the gene that produces lactase stops working as we get older, so most people don’t create lactase by the time they are five.

This new knowledge has vastly reduced milk consumption across the world. For instance, sales of milk in Britain have dropped by 30% over the last twenty years.[3]

An Alternative To Milk

Thankfully chia seeds are a fantastic alternative to milk, as they provide nearly as much calcium. This means that chia seeds are great for your bones – and they are also much easier for your body to digest!

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Research has found that chia seeds contain 233 milligrams per three tablespoon serving, which is almost as much calcium as one cup of milk (299 milligrams).[4] You should try to consume around 1,000 milligrams of calcium per day, so that means that three tablespoons of chia seeds contain nearly a quarter of your daily recommended amount of calcium!

But that isn’t all – there are also lots of other benefits to choosing chia seeds over milk. Milk is known for being difficult to digest, but chia seeds are very easy to digest – and research from the JAMA Internal Medicine Journal found that eating more plant protein can lower the risk of cardiovascular death, which is an added bonus.

The study also found that substituting animal protein for plant protein results in a reduced risk of death from nearly all causes – which is definitely a good reason to replace your milk with chia![5]

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Other Benefits Of Chia Seeds

There are lots of other benefits to eating chia seeds regularly. Here are five of the main benefits of chia seeds.

1. Chia Seeds Can Prevent Aging Skin

Researchers from Mexico recently found that chia seeds have a very high concentration of antioxidants – twice as many as previously expected. These antioxidants were found to stop up to 70% of free radical activity, which helps to prevent skin damage and signs of aging.[6]

2. Chia Seeds Can Improve Digestive Health

Chia also contains a lot of fibre; nearly 11 grams per ounce! One serving contains your entire recommended fibre intake for the day, which can help to improve your overall digestive health.

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3. Chia Seeds Can Help To Treat Diabetes

Researchers from the University of Litoral found that chai seeds can help to prevent metabolic disorders (such as insulin resistance) as they contain lots of alpha-linolenic acid and fiber.[7] These metabolic disorders can lead to the development of diabetes, so you can use chia seeds to help reduce the symptoms of diabetes.

4. Chia Seeds Can Help You To Build Muscle And Lose Weight

Chia seeds are also a fantastic source of protein, so they are an ideal snack for anyone who is hoping to build muscle or lose weight.[8] They are also filled with antioxidants so they will help to replace any nutrients your body lost during your workout.

5. Chia Seeds Can Improve Heart Health

Chia seeds have also been found to reverse inflammation and regulate cholesterol, so they are a great way to improve heart health.[9] They can also help to reduce the chances of cardiovascular disease.

Reference

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Amy Johnson

Freelance writer, editor and social media manager.

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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