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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 October 15, 2018

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

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