Omega-3 fatty acid

When Making Desserts Are Fun, Delicious and HEALTHY: Chia Seed Pudding

We are now in the era of rediscovering amazing benefits of many super foods that have been around for quite some time now and chia seeds are one of them. The word “chia” actually means “strength” in the Mayan language as chia seeds are powerful energy boosters. Not only do they boost your endurance, but they are also packed with nutrients that have a positive influence on your health on so many levels.

Chia seeds come from a flowery plant of the mint family, Salvia Hispanica, which grows in Mexico, and it was a food of choice for Aztec warriors for providing them with strength to fight. However, it was not very well known in the other parts of the world, until researcher Wayne Coates started studying chia back in 1991. Chia seeds can be of white or black color, and they are rich in omega-3 fats, fibers, proteins, calcium and phosphorous.

Chia seeds: Rich in nutrients, Low in calories

  • 34.4 grams of fiber
  • 16.5 grams of proteins
  • 17.83 grams of omega-3 fats
  • 860 milligrams of phosphorous
  • 631 milligrams of calcium

With only 486 calories in 100 grams and plenty of proteins, minerals and healthy fats, chia seeds have rightfully earned their place in the super foods. Besides phosphorous and calcium, chia seeds are also a great source of iron, magnesium, potassium and manganese. If you are looking for a great gluten-free source of valuable antioxidants, then chia seeds are the perfect choice for you.

What health benefits do chia seeds provide?

Chia seed can be beneficial for your skin, digestive health, heart, helps with diabetes and makes your bones stronger.

Chia seeds can prevent skin aging

A study conducted in Mexico 2 has confirmed that chia seeds possess high anti-oxidant capacity, which helps in preventing skin damage. Anti-oxidants remove free radical from our blood thus helping the skin repair faster and prevent premature skin aging.

Chia seeds prevent cardiovascular diseases

Chia seeds have numerous health benefits that can help your heart and prevent various cardiovascular diseases. By lowering blood pressure, chia seeds help in protecting your heart, as researchers from the Department of Nutrition at University of Paraiba in Mexico have proven 3.

Furthermore, chia seeds reduce the risk of heart attack due to the fact that they are a great source of fiber. It has been proved 4 that taking just 10 grams of fiber on a daily basis can reduce the levels of bad cholesterol in your blood.

Chia seeds control blood sugar levels

Thanks to their high content of fibers, proteins and healthy omega-3 fats, chia seeds can improve your metabolic health, and consequently help you regulate blood sugar levels and reduce the risk of diabetes. Researchers…

Edible Innovations: Raising Awareness About Ethical Seafood with Fishpeople

From Singapore to the USA and all around Europe, Edible Innovations profiles food makers that engage in improving the global food system at every stage, from production to distribution to eating and shopping. Join us as we explore the main trends in the industry from a maker perspective. Chiara Cecchini of Food Innovation Program — an ecosystem with a strong educational core that promotes food innovation as a key tool to tackle the great challenges of the future — introduces you to the faces, stories, and experiences of food makers around the globe. Check back on Tuesdays and Thursdays for new installments.

Loaded with lean proteins and stocked with omega-3 fatty acids for both your brain and body, fish and seafood act as an excellent source of beneficial nutrients. However, parts of the seafood industry is shrouded in mystery and unethical practices. It is not always mandatory to disclaim where or how seafood is caught, and this can make consumers think twice about purchasing it.

Within the last five years, documentaries about the disreputable capture of seafood have taken center stage and racked up quite a few awards. A desire for sustainably sourced seafood is now almost as popular among the average consumer, as it is around foodies.

However, healthy protein can be difficult to cook and season, as it is not usually a part of our weekly menu. Without practice, cooking seafood just the right way, and then flavoring it so that it is both tasty and healthy can be a challenge. Ken Plasse (@kplasse), CEO of Fishpeople (@fishpeoples), strives to bring further awareness to both ethical fishing practices and cooking and handling seafood. Fishpeople wants to make all your fish meals both delicious and responsible.

Ken joined up with Fishpeople in 2015, with over fifteen years of executive experience focused on new and leading consumer products. He wanted to create a brand that the customer could both trust and love. Not only would Fishpeople be a household name for sustainably caught seafood,…

You Need Fat! These Are The Food With Good Fat That You Should Eat!

Many people have undergone training of taking in low-fat foods1 and avoid high-fat foods. Many people have given fat a description as a dietary enemy. It becomes confusing when you find doctors now telling people about consuming healthy fats. The market has many high-fat foods that you need to be taking alongside your snacks and meals regularly.

Healthy fats 2 refer to polyunsaturated and monounsaturated fats that have heart-health benefits and reduce LDL cholesterol that usually clogs in the arteries. These fats help in decreasing blood sugar 3 and insulin thus bringing down risks of type 2 diabetes. Monounsaturated fats are the healthiest as they contribute to reducing risks of getting cardiovascular diseases, have healthy nutrients, and act as an anti-inflammatory. Polyunsaturated fats, on the other hand, are mainly omega-6 and omega-3 fatty acids that are responsible for cell growth and brain function. Omega-3 is crucial for the health of the heart. Below are the foods that you should take that have healthy fats.

Olives

A cup of olives contains fifteen grams of monounsaturated fats. The variety of olives you consume does not matter because the olives come with different beneficial nutrients like phytonutrient and hydroxytyrosol which is linked to prevention of cancer. The phytonutrient also plays a role in reducing the loss of bones. Olives will be your solution in the event you have allergies as they act as antihistamines. However, you need to be keen on the level of sodium found in the olives. Do not consume more than ten small or five fat olives.

Ground Flax seed

A cup of ground flax seed contains 48 grams of unsaturated fat. You only require one to two tablespoons of these fats to get the benefits. Flax seed is an inordinate source of omega-3 fats and provides an excellent avenue for vegetarians to balance their diet. These seeds also contain more than 800 times of lignans than all other plant foods. They have antioxidant and estrogen properties that are helpful in preventing some cancer types. They also contain soluble and insoluble fiber which helps you to feel full for long thus reducing cholesterol and promoting heart health.

Pistachios and almonds

Pistachios, almonds, cashews, and pecans have a lot of unsaturated healthy fats. Pistachios have zeaxanthin and lutein; almonds are rich in vitamin E and carotenoids which are crucial for eye health. You only need to take a quarter-a-cup serving on a daily basis for reaping maximum benefits. Why do you think a nutritionist would advise you to take Pistachios? Many nutritionists like pistachios because you need to shell them thus making you eat slowly and control the size of the…