We have found 7 changes that will take place in your body if you start incorporating onions into your daily diet.

1. They can improve your bone density.

As weird as it may sound, several studies have found that consuming onions can have a positive effect on your bone density. Eating an onion daily for a month reportedly increases the density of your bones by 5% compared to those who do not.

2. They can reduce cholesterol levels and keep your heart healthy.

High in anti-inflammatory properties, onions reduce the bad cholesterol present in your body. A low level of cholesterol also decreases the risk of cardiovascular diseases and in turn keeps your heart healthy.

3. They can make your digestion smooth.

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Onions are full of fiber that accelerates proper digestion in your body. In addition to that, it also boosts the production of “good bacteria” in your intestines, making the process of digestion easier on your body.

4. They can reduce cell damage and boost antioxidants.

Onions are home to 25 different types of antioxidants that are good for our bodies. Not only do antioxidants keep us away from certain diseases, but they also prevent cell damage.

5. They can improve your eyesight and oral health.

Onions kill the bad bacteria present in your mouth and improve your oral hygiene. Their antimicrobial properties can also strengthen your teeth. They also contain “quercetin,” a substance that fights off cataracts and keeps your eyes safe.

6. They can help you get a good night’s sleep.

Research done by the University of Colorado suggests that consuming onions may improve your quality of sleep. They have dietary fiber present in them which promotes good gut health and also relieves stress.

7. They can fight aging and improve your skin.

Rich in vitamins A, C, and E, onions can help you achieve the glowy perfect skin you desire. They also reduce acne and, according to a study, applying gel extracted from onions to your scars can in fact lighten them.

How often do you consume onions? Do you prefer them cooked or raw?

Source: brightside

We love everything that is delicious, nutritious, and good for you and your health! That’s why we want to share this information with you and we hope that you’ll try to include dates in your diet.

1. Your bone health will improve.

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According to Julie Garden-Robinson, Ph.D., L.R.D., a North Dakota State University professor, dates contain boron, which promotes healthy bones. Another study shows that minerals such as phosphorus, potassium, calcium, and magnesium, which are found in dried fruits, strengthen our bones and fight diseases like osteoporosis.

2. Your digestive health will improve.

As mentioned before, dates are high on fiber and our digestive system requires fiber to operate properly.

Fiber intake prevents constipation and promotes regular bowel movements. A study published in the British Journal of Nutrition, showed that people who consume dates regularly have a much better working digestive system than those who don’t.

3. They help you battle stress and depression.

Dates contain vitamin B6, which has been shown to help the body create serotonin and norepinephrine, which improve your brain health. Serotonin regulates your mood, while norepinephrine battles stress. Furthermore, this study shows that low levels of B6 are linked to depression.

The more vitamin B6 we take, the better we will feel, not only physically, but mentally.

4. They give you a significant energy boost.

Dates are rich in fiber, potassium, magnesium, vitamins, and antioxidants, which makes them the perfect snack. They provide a lasting burst of energy thanks to sugars like fructose and glucose.

5. They can prevent heart diseases.

A study concluded that dates reduce triglyceride levels and decrease oxidative stress, both of which are risk factors for heart disease and atherogenesis.

Moreover, they are a rich source of potassium, which, according to studies, lowers blood pressure and reduces the risk of stroke, as well as other heart-related diseases.

6. They reduce the risk of colon cancer.

Dates protect our digestive system and gut from harmful bacteria thus reducing the risk of it spreading to the colon. A study, conducted by the Department of Food and Nutritional Sciences, found that people who consume dates regularly increase the growth of the good kind of bacteria that protects us from the growth of cancer cells in the colon.

7. They relieve symptoms of seasonal allergies.

SAR or Seasonal Allergic Rhinitis affects over 30 million people in the United States alone, but thankfully, dates have a positive effect on it. Another study shows that the date palm is effective at decreasing several markers of inflammation in patients with SAR.

8. They aid weight loss.

Dates can also help with weight loss. Yes, they have fiber, but this fiber makes you feel full for a long time and it prevents spikes in blood glucose.

Furthermore, dates contain antioxidants like anthocyanins, phenolics, and carotenoids. They rid our body of toxins, boost digestion, and increase metabolism, which leads to weight loss.

Do you like dates? How often do you eat them? Has this fruit helped you in your diet? Please share your experiences and thoughts with us and all the other people who have yet to try including this delicious fruit in their diet.

Source: Brightside

This article takes a look at some of the health benefits of eating cucumbers and why you should definitely include more of them in your diet.

1. You’ll be better protected from neurological diseases.

Fisetin, which is present in cucumbers, has been identified for its role in better brain health. So eating cucumbers will definitely keep your brain razor sharp and focused!

2. You can lose excess weight quickly.

The high water content in cucumbers helps you reach quick satiation, thus controlling overeating which can help you in your weight-loss efforts. Cucumber is free from fats and is a low-calorie fruit. Hence, it’s a great choice for anyone trying to get a grip on their body weight.

3. The risk of cancer will lessen.

Fisetin, a flavonoid that has been arousing great interest amongst cancer researchers, is present in cucumbers. Apart from the anti-oxidant and anti-inflammatory properties of this flavonoid, it also has been linked with risk reduction for particular types of cancer.

4. Digestion will improve.

Cucumbers contain dietary fiber and a good amount of water which help aid in digestion. The vitamins in cucumbers also help to improve the functioning of the digestive system. Having a cucumber daily can solve issues relating to bowel movements thereby helping you to develop healthy regularity.

5. The body will get more hydration.

Around 95% of a cucumber is water, so eating it daily improves the total hydration level in your body which in turn, affects your health in a positive way. If you’re someone who forgets to drink water routinely, then eating 1 cucumber a day can be a wonderful trick for you.

6. Your skin will be softer and glowing.

Cucumbers keep the body hydrated which is beneficial for the skin. Moreover, they contain B vitamins like niacin and riboflavin along with vitamin C and zinc (a mineral) which are key to maintaining good skin. Cucumbers also contain caffeic acid which fights skin irritation and inflammation. The nutrients in cucumbers also help to fight the signs of skin aging.

7. Hair quality will improve and you’ll see less hair loss.

The B vitamins present in cucumbers are highly beneficial for scalp and hair health. Biotin, riboflavin, niacin, and vitamins B5, B6, and C all have important roles to play in hair growth. They also prevent premature hair loss and graying.

8. Cardiovascular health will improve.

Cucumbers contain potassium, magnesium and vitamin K. These 3 nutrients are important for the proper functioning of the cardiovascular system. Vitamin K works as a vital factor in blood coagulation and the regulation of calcium levels in the blood. Lower magnesium and potassium levels have been linked with higher blood pressure. A regular intake of cucumber has been found to decrease bad cholesterol levels as well.

9. Blood sugar levels will be better controlled.

Cucumbers contain a wide range of phenolic compounds, flavonoids, and triterpenes. According to researchers, an increased intake of wild cucumber is very promising in controlling high blood glucose levels.

10. Bones will be stronger.

Cucumbers contain vitamin K and calcium, both of which are essential for stronger bones. Vitamin K has been found to reduce the risk of bone fractures and also plays an important role in the absorption of calcium in the bones.

11. The body will get rid of toxins.

It’s believed that cucumbers have natural detoxification properties and a regular intake of this fruit can remove impurities and toxins from your liver and gut, promoting better overall health.

12. Your dental health will improve.

Cucumbers contain molybdenum, which has been found to inhibit cavities, and fluoride, which has been found to prevent tooth decay. The calcium content of cucumbers is also helpful in strengthening teeth.

13. The hormones will be better balanced.

Phosphorous is a key nutrient for hormonal balance in the body. It interacts with endocrine glands and helps in the creation and release of hormones. Cucumbers contain around 4% of the phosphorous suggested for daily intake for adults.

To be “cool as a cucumber” and reap its many benefits, include it in your daily diet. Add it to your salads or just slice it up in half, sprinkle on some salt, and eat it. If you found this article informative, share it with your friends and family members. Stay healthy!

Source: brightside

Key Benefits of Watermelon and Ginger Juice

1. Improves Circulation and Heart Health

Watermelon is rich in citrulline, an amino acid that helps improve blood flow by relaxing the blood vessels. This effect can enhance cardiovascular health and lower blood pressure. Ginger, with its anti-inflammatory properties, also supports heart health by reducing cholesterol levels and improving blood circulation.

Benefit: Promotes healthy blood flow, lowers blood pressure, and supports heart function.

2. Boosts Digestion and Relieves Nausea

Ginger is well-known for its ability to improve digestion and relieve nausea. It stimulates the production of digestive enzymes, making it easier for your body to process food. Watermelon, with its high water content and fiber, aids in keeping your digestive system hydrated and functioning smoothly.

Benefit: Eases digestion, prevents bloating, and helps relieve nausea.

3. Hydrates and Detoxifies the Body

Watermelon is made up of more than 90% water, making this juice an excellent way to stay hydrated. Hydration is essential for maintaining healthy skin, organ function, and energy levels. Ginger adds to the detoxifying properties by helping flush out toxins and improving liver function.

Benefit: Hydrates the body and helps detoxify the liver and kidneys.

4. Boosts Immunity and Fights Inflammation

Both watermelon and ginger are rich in antioxidants, which help protect the body from harmful free radicals. Ginger contains gingerols, which have powerful anti-inflammatory and antioxidant effects, helping reduce inflammation and boosting the immune system. Watermelon’s high levels of vitamin C also strengthen immunity.

Benefit: Strengthens the immune system and reduces inflammation.

5. Supports Weight Loss

This juice is low in calories but rich in nutrients, making it a perfect drink for those looking to lose weight. Watermelon helps keep you full and hydrated, reducing cravings, while ginger boosts metabolism, helping your body burn fat more efficiently.

Benefit: Supports weight loss by promoting fullness and boosting metabolism.

6. Enhances Energy and Performance

Watermelon contains citrulline, which not only improves blood flow but also boosts energy levels and reduces muscle soreness, making it ideal for athletes or anyone looking to improve physical performance. Ginger also enhances energy by improving circulation and digestion, giving you a natural boost of vitality.

Benefit: Increases energy levels and reduces muscle fatigue.

How to Make Watermelon and Ginger Juice

Ingredients:

• 2 cups of fresh watermelon, chopped
• 1 small piece of fresh ginger (about 1 inch), peeled and grated
• Juice of half a lemon (optional, for added flavor)
• 1 cup of water (optional, to adjust the consistency)

Instructions:

• Add the chopped watermelon and grated ginger to a blender.
• Blend until smooth.
• Strain the mixture if you prefer a smoother juice, or leave it with the pulp for added fiber.
• Add the lemon juice and water if desired.
• Serve chilled and enjoy fresh, preferably in the morning or before physical activity.

Final Thoughts

Watermelon and ginger juice is a refreshing and healthy drink that offers a variety of benefits, from improving digestion and boosting immunity to enhancing circulation and supporting weight loss. With its hydrating and detoxifying properties, this juice is an excellent addition to your daily routine, helping you stay energized and feeling great. Try it out, and enjoy the powerful effects of this natural, nutrient-rich drink!

Source: greentricks

Think again!

Research tells us that an increasing number of brown patches on a banana means not only that it is riper, but also that it contains improved qualities to strengthen your immune system. Those qualities are contained in Tumor Necrosis Factor, or TNF, which is found in bananas. It is a substance that fights cancer by helping to move body cells toward infected or inflamed areas in our bodies. As a result, those cells are destroyed, thereby preventing tumor cells from growing and from spreading.

Combined with high levels of antioxidants, which bananas also contain, they help to boost white blood cells and thereby strengthen our immune system. It makes sense, therefore, to eat those bananas rather than toss them in the garbage.

Highly nutritious

This immune-strengthening quality in ripe bananas is only one of the reasons the fruit is good for you. Indeed, the banana remains one of the least-appreciated fruits when it comes to nutrition. As new claims arise for other fruits, some of them quite exotic, we are in danger of overlooking the fact that bananas are filled with vitamins, nutrients, fiber and natural sugars.

Indeed, the popular saying that eating an apple a day avoids trips to the doctor might need to be rewritten to include a banana as the required fruit. Today, Americans consume more bananas than apples and oranges together.

Here are other ways in which bananas can help keep your body healthy.

1. They lower blood pressure

The reason bananas can help to lower your blood pressure and to protect you against stroke or heart attacks is that they are low in sodium and high in potassium. This means that they are a heart-healthy food.

2. They treat acid reflux

You can look at bananas as nature’s antacid. Eating even only one banana can bring relief to heartburn and thereby reduce the symptoms.

3. They are a source of iron

Anemia can be reduced through the intake of dietary iron, which is present in bananas. It helps to encourage the production of red blood cells and hemoglobin, thereby strengthening the blood that flows through your body.

4. They provide energy

Should you be ready for a workout at the gym or be taking exercise in another way, munching on a banana or two before you start your workout session will provide you with additional energy that lasts for an hour or two, plenty of time to complete your session.

Your body’s endurance is increased by the low glycemic carbohydrates as well as the minerals and vitamins that are found in bananas. In addition, the potassium found in bananas helps to guard against cramps in your muscles.

5. They are safe on the stomach

People who suffer from ulcers are often advised to avoid certain foods. The reason is that, even though those foods might be nutritious, they can cause pain and even damage to the ulcers. Bananas, however, can be safely eaten by those suffering from stomach ulcers as they are soft and smooth. If anything, the pulpy texture of a banana protects the stomach lining from acids and other forms of irritation.

6. They help to overcome depression

The reason that bananas can help to overcome depression is that they contain high levels of tryptophan, which is changed into serotonin in our bodies. Serotonin makes you happier, more relaxed and generally improves your mood.

7. They prevent constipation

Bananas contain sufficient amounts of fiber to activate regular bowel movements. Doing so, of course, guards against constipation.

8. They calm the nervous system

Many things can cause you to become stressed or moody from time to time. Consider eating a few bananas. They can regulate blood sugar and contain B vitamins, which help naturally to soothe the nervous system. The result is an improvement in your mood.

9. They control body temperature

When the weather is hot you might want to remember that eating a banana can lower your body temperature. It is also true that bananas will lower your body’s temperature when it is heated up as a result of some type of fever.

Please share this with your friends & family!

Source: prizrenpost.com

We’ve put together a “need-to-know” list of things that this superfood can do for your body at night.

1. A good night’s sleep

Honey contains a nutrient called tryptophan, a hormone that helps you relax and gives your body the signal that “it’s time to go to bed.” Though our body needs this amino acid, it doesn’t produce it naturally, and we can obtain it through our diet consuming products like honey.

Sometimes we wake up in the middle of the night. This happens because, during our sleep, our brain needs a substance called glycogen and induces the adrenal glands located in the kidneys to eject adrenaline and cortisol, which won’t let you sleep. Luckily, honey contains glycogen, so consuming it before sleep will help you avoid that adrenaline rush and ensure a good night’s sleep.

2. It’ll help lower your blood pressure.

Since high blood pressure is a factor that contributes to the significant risk of heart disease, keeping it moderate and stable is a good measure to avoid heart complications. Honey contains antioxidant compounds that have been shown to reduce blood pressure, making a spoonful of honey at night a good way to prevent high blood pressure.

3. You will lower your triglycerides.

Triglycerides are a type of fat present in blood. A high level of triglycerides means a risk of developing heart disease and diabetes. Fortunately, honey is linked to diminishing the level of triglycerides in your body. They transform them into good allies that cleanse your blood of unnecessary fat.

4. It will boost your immune system.

Honey is rich in antioxidants and antibacterial agents which help boost your immune system, making you stronger in fighting infections caused by microorganisms like bacteria, fungi, and numerous viruses. In addition to consuming it every night to raise your natural defenses, it can also be applied to wounds to let those antibacterial assets work in your favor.

5. Your body will begin to burn fat faster.

When taken, honey increases your metabolism by producing a thermogenic effect on your body. This means it enhances circulation which increases your body temperature a bit, helping you burn fat without much effort.

6. Keep coughs away.

Honey is a natural anti-inflammatory. So by consuming a tablespoon of honey mixed with warm water each night you can minimize irritation in your throat and avoid coughs. Plus, honey is a good antibiotic which can help fight any bacteria that ends up in your throat.

7. It will function as your daily anti-aging partner.

The best natural method to slow down aging is to consume antioxidants, and honey is filled with them. It’s always a good idea to moisturize and apply nutritious serums to your skin, but consuming honey each night before you sleep will help you to combat the signs of aging from within, making it a powerful accomplice.

8. It will help you avoid depression.

Honey contains polyphenol, an organic chemical that helps fight depression by countering the oxidative stress in your brain cells. If you want to preserve your psychological health and wake up feeling motivated, consuming honey each night will assist you with that.

How often do you eat honey? Do you know of any other benefits it has? Tell us in the comments below!

Source: Brightside

Grapes Nutrition

“Grapes are packed with essential carbs, hydration, vitamins, minerals, antioxidants and polyphenols,” says Roxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian.

According to the USDA’s FoodData Central nutrition database, each 1-cup serving of grapes provides:

• Calories: 104
• Carbohydrates: 27 grams
• Dietary fiber: 1½ grams
• Total sugar: 23 grams
• Protein: 1 gram
• Total fat: 0 grams
• Saturated fat: 0 grams
• Sodium: 3 milligrams
• Potassium: 288 milligrams (8% Daily Value)
• Vitamin C: 5 milligrams (6% DV)
• Vitamin K: 22 micrograms (18% DV)

The majority of the energy in grapes comes from carbs, “which is your brain’s primary source of energy,” Ehsani says. “Your brain and your muscles love carbs.”

Fresh grapes are also about 82% water, helping you add to your hydration for the day. With each bunch, you’ll also be inching closer to your fiber intake goals (something fewer than 1 in 10 of us meet) and scoring some beneficial vitamins and minerals.

Health Benefits of Grapes

In addition to counting as one of your daily fruit servings and boosting energy by way of the aforementioned calories from carbs, here’s what may happen when you eat grapes daily—or as a regular part of your diet.

You will have a healthier heart

The grape is rich in antioxidants, which reduce the risk of cardiovascular disease. Also, according to a Boston Medical University study, grapes lowered cholesterol, lowered blood pressure, reduced inflammation, and had many benefits to the heart.

You will have a more healthy digestive system

Because it contains fiber, the grapes have an effect on improving the function of the digestive system. Also, the water that grapes contains in substantial amounts helps digestion.

You will feel more energetic

Grapes contain carbohydrates, especially cellulose that naturally boosts energy.

You will have more healthy kidney

The grape contains powerful antioxidants such as anthocyanin (that gives purple color grapes) and resveratrol. The National Kidney Foundation recommends eating 15 grains a day for healthy kidneys.

You will be protected from some types of cancer

Thanks to powerful antioxidants that fight against toxins, grape consumption protects against cancer.

Facilitates breathing

Consuming fruit and vegetables helps with asthma and breathing problems. Grapes are a fruit that plays a major role in alleviating these problems.

The Bottom Line

Eating grapes has been shown to help support brain and heart health, and the vitamins and minerals grapes provide can bolster immunity, bones and beyond. And thanks to their carb count and high water level, a handful of grapes is a quick, easy and affordable way to boost your energy.

Feel free to eat 1 cup, the equivalent of one serving, each day if you like, reserving the other 1 to 1½ cups of fruit each day for other nutrient-rich fruits.

Source: eatingwell.com; classlifestyle.com

Nutritional Profile of Cinnamon

Cinnamon is not only rich in flavor but also packed with essential nutrients. It contains high levels of manganese, calcium, and fiber. Additionally, cinnamon is a great source of natural compounds called polyphenols, which have potent antioxidant properties. This combination of vitamins, minerals, and bioactive compounds is what gives cinnamon its impressive health benefits.

Impact on Blood Sugar Regulation

One of the most well-documented benefits of cinnamon is its ability to regulate blood sugar levels. Cinnamon has been shown to improve insulin sensitivity, making it easier for your body to store and use glucose efficiently. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition, as it helps in maintaining stable blood sugar levels.

Effect on Heart Health

Consuming cinnamon regularly can also contribute to heart health. Cinnamon has been found to reduce levels of ‘bad’ LDL cholesterol and triglycerides while maintaining ‘good’ HDL cholesterol. Additionally, its anti-inflammatory properties aid in preventing arterial inflammation, reducing the risk of heart disease and stroke.

Anti-Inflammatory Properties

Chronic inflammation is a root cause of many diseases, including heart disease, diabetes, and cancer. Cinnamon contains powerful anti-inflammatory compounds that help reduce inflammation in the body. Regular consumption may alleviate conditions like arthritis and inflammatory bowel disease, improving overall well-being.

Antioxidant Effects

Cinnamon is loaded with antioxidants, which play a vital role in protecting your body against oxidative stress caused by free radicals. These antioxidants, such as polyphenols, have been shown to support cellular health, slow down the aging process, and reduce the risk of chronic diseases like cancer.

Potential Weight Management Benefits

If you’re looking to manage your weight, incorporating cinnamon into your diet might help. Cinnamon can increase insulin sensitivity, leading to better regulation of blood sugar levels and reduced cravings. It also stimulates the metabolism, aiding in fat burning and contributing to weight loss over time.

Immune System Support

Cinnamon’s antimicrobial properties make it a great addition to your daily routine for supporting your immune system. Regular consumption can help fight off bacterial and fungal infections. Its natural immune-boosting properties can also help in preventing common colds and illnesses.

Potential Risks and Side Effects

While cinnamon is generally safe for most people when consumed in moderate amounts, excessive intake can lead to potential health risks. High doses of cinnamon may cause liver damage due to the presence of coumarin, especially in cassia cinnamon. It’s important to opt for Ceylon cinnamon, known as ‘true’ cinnamon, and to consume it in moderation to avoid adverse effects.

Incorporating Cinnamon into Your Daily Diet

Adding cinnamon to your diet is both easy and enjoyable. You can sprinkle it on oatmeal, add it to smoothies, stir it into coffee or tea, or use it in baking and cooking. Just a teaspoon per day can be enough to reap its health benefits. Make sure to use high-quality, organic cinnamon to maximize its positive impact.

Conclusion: Weighing the Pros and Cons of Daily Cinnamon Consumption

In conclusion, cinnamon offers a wide range of health benefits from blood sugar regulation and heart health to antioxidant and anti-inflammatory effects. However, it’s crucial to consume it in moderation to avoid potential side effects. By incorporating Ceylon cinnamon into your daily diet mindfully, you can enjoy its powerful health benefits safely and effectively.

Source: remedydaily

One of the things chia seeds are most known for is their fiber content, something that can be challenging to find in a typical American diet rich in processed foods and refined grains. According to an article in the American Journal of Lifestyle Medicine, getting enough fiber in your diet can improve digestive health, lower hypertension, and even reduce the risk of developing type 2 diabetes. The USDA’s FoodData Central lists a 1-ounce serving of chia seeds as having 9.75 grams of dietary fiber, with the recommended daily intake ranging between 21 to 38 grams (per Mayo Clinic).

Sometimes, you can have too much of a good thing, and that’s true for chia seeds. Here are the pros and cons of eating them every day.

The nutritional value of chia seeds

They might be tiny, but chia seeds are mighty in terms of nutritional value. These small seeds pack a big punch of nutrients into your diet, including calcium, iron, and fatty acids. They also have other important nutrients, like copper, folate, zinc, magnesium, and phosphorus, and have about 5 grams of protein in a small one-ounce serving, making them a well-rounded food that’s relatively easy to add to your daily meal routine.

Something to take note of, though, is that these crunchy seeds are pretty high in calories — in fact, a one-ounce serving yields about 138 calories, according to the USDA. If you’re watching how many calories you consume each day, this could be a problem for you. However, nutritionist Ellie Busby tells GoodTo that the reason chia seeds have a lot of calories is that they’re high in fat. “But most studies show that low-fat diets do not work for sustainable weight loss,” she adds. Busby also notes that the satisfying, full feeling chia seeds can give you might prevent you from wanting to eat more later, which balances the high calorie content.

You could boost your heart health

It is possible for a daily serving of chia seeds to stave off heart issues? Some evidence shows that it might be, mostly because of how the plant-based ingredient interacts with parts of the body that lend to overall heart health.

According to the American Heart Association, the high fiber content of chia seeds can reduce your appetite because they take a while to fully digest. The protein, minerals, and other nutrients in chia seeds also make them heart-healthy, according to registered dietitian Linda Van Horn. She adds that chia seeds “offer good sources of alpha-linolenic acid (ALA), which are unsaturated fatty acids that convert to omega-3 fatty acids typically found in fish.”

ALA is linked to reducing the risk of sudden cardiac death and (possibly) arrhythmia in women participants, one study published in Circulation found. However, the study found no significant benefits of ALA in preventing fatal coronary heart disease or nonfatal myocardial infarction.

Your bones might get stronger

You might be surprised to learn that such a little seed that comes from chia plants can pack a big punch when it comes to your bones.

According to Summit Health, bone density is an important measure of potential risk for osteoporosis, which causes weakened bones that can break easily, even with minor falls. Women 65 and older and men 70 and older have heightened risks for bone density problems, as do people with prior fractures, low body weights, and certain conditions that can cause weakened bones.

However, chia seeds might lend a little help to your bones. A 2018 study published in Nutrients explored the long-term dietary intake of chia seeds on the musculoskeletal system of rats. After 13 months of eating chia seeds as 10% of their regular diet, the rats developed a significantly higher bone mineral content in their tibia than rats that didn’t eat chia seeds.

You might discover an allergy or sensitivity

Some people are unaware that they have a food sensitivity or allergy to specific foods until they notice a pattern of symptoms after eating them or get tested. While rare, a sensitivity to chia is possible, and the outcomes could be severe.

A 2015 case study published in the Journal of Investigational Allergology and Clinical Immunology reviewed the case of a 54-year-old man. The man ate chia seeds over a few days to lower his cholesterol, but soon developed shortness of breath, dizziness, facial swelling, and other symptoms. Medical professionals on his case determined that the man had experienced the “first case of an IgE-mediated anaphylactic reaction induced by chia seeds.”

Research from 2019 also shows that people with sesame seed or hazelnut allergies may experience an allergic reaction to chia seeds after eating them (via Journal of Agricultural and Food Chemistry). Researchers chalk up the phenomenon to chia seed proteins having similarities to proteins in sesame seeds and hazelnuts. However, the sensitization seems to be more prominent with sesame seed allergies.

It may become easier to manage your weight

Chia seed advocates tout the benefits of eating the plant-based ingredient for weight management and weight loss. Can these little seeds really aid your dieting strategy?

It turns out that science supports the idea. A 2016 study published in Nutrition, Metabolism & Cardiovascular Diseases focused on the relationship between chia and weight management, specifically on people with type 2 diabetes falling into overweight or obese categories. The 77 participants split into two groups, one eating daily chia seeds and the other incorporating an oat bran-based food into their diets. After six months, the chia seed group lost more weight and waist circumference than the other group.

According to Everyday Health, TikTok users have jumped on the bandwagon of drinking chia water as part of a weight-loss diet. Unfortunately, there’s no evidence to back up drinking chia water for weight loss. However, registered dietitian nutritionist Tara Collingwood tells Everyday Health that chia seeds promote a feeling of fullness because of their high-fiber content, which could prevent you from digging into the snack cabinet as frequently to stave off hunger pangs.

You might lower your bad cholesterol

Your doctor probably talks to you about cholesterol and may check with each routine appointment, because cholesterol directly relates to heart health. LDL cholesterol is the bad one that can clutter your arteries, while HDL cholesterol moves LDL from the arteries to the liver. High triglycerides could compound a cholesterol problem by contributing to fat buildup in the arteries (via the American Heart Association).

Boosting HDL cholesterol and lowering LDL cholesterol is usually a good move to boost your heart health. To do that, you need a diet rich in cholesterol-lowering foods, which are usually those that contain a lot of soluble fiber and omega-3 fatty acids (per Mayo Clinic). Chia seeds are one of those foods that contain both. Furthermore, research shows that getting omega-3 fatty acids from plant sources like chia can lead to a 17% lower risk of cardiovascular mortality (via the Harvard T.H. Chan School of Public Health). A scientific review published in Planta Medica also found that women who consumed chia seeds for 12 weeks experienced improved total cholesterol, HDL, and LDL serum levels.

Your blood pressure could improve

When you eat chia seeds every day, you might notice a bit of a drop in your average blood pressure. A study in Diabetes Care found that participants with type 2 diabetes who added Salba (chia) to their diets for 12 weeks had reduced their systolic blood pressure.

The possible drop from chia seeds could be very beneficial for people with high blood pressure. High blood pressure is known as a “silent killer” because many people don’t realize they live with it. Over time, frequent high blood pressure can cause your heart to overwork itself, resulting in strain that could weaken its muscles and damage blood vessels (via the National Institutes of Health).

One caveat: Healthline warns that people who take medication to lower their blood pressure should be careful about eating chia seeds. Combining the two could result in lower-than-ideal blood pressure, posing potential health problems. Therefore, check with your doctor first before adding chia seeds to your diet.

Your body fights inflammation

While inflammation is a natural response to pain, injury, and illness to boost the immune system, chronic inflammation can cause real problems for the body. If you’re an inflammation sufferer, you might want to find ways to add more chia seeds to your diet.

According to nutritionist Florencia Tagliavini, the omega-3 fatty acids that chia seeds contain fight inflammation naturally (via NutraMilk). Heal With Food also notes that chia contains other inflammation-fighting nutrients like zinc and copper. Plus, you can get their anti-inflammatory properties straight from the seeds themselves without needing to grind them like you would flaxseed, another plant-based ingredient with similar health benefits.

A 2020 study published in the Journal of Basic and Clinical Physiology and Pharmacology tested the ability of chia to reduce inflammation in arthritic rats. The researchers found that inflammation improved in both obese and non-obese rats after consuming chia seed oil and mucilage for 21 days.

Your body fights free radicals

Free radicals are atoms in the body that can damage and break down healthy cells (via MedicalNewsToday). Over time, free radicals can cause health conditions, like autoimmune disorders or diabetes. Most notably, they’re thought to be responsible for aging skin, causing wrinkles or dark spots typically associated with aging. Free radicals can stem from bad lifestyle habits, like smoking or unhealthy eating.

Some research suggests that chia seeds can combat free radicals in the body, potentially staving off such conditions and premature aging. Doctor Whitney Bowe explains to Fox News that “Chia seeds contain molecules with antioxidant and anti-inflammatory properties, which theoretically could be beneficial for both prevention of wrinkles, as well as the calming [of] inflamed skin.” Dermatologist Vicki Rappaport adds that chia seeds also fight free radicals with antioxidants while omega-3s keep the skin looking and feeling youthful. A 2016 scientific review also reports the findings from several studies noting the antioxidant power of chia seeds. One study found chia seed antioxidant activity was greater than other excellent sources.

You could have trouble swallowing them

Chia seeds have one very unique property that you might not know about: They can absorb their weight in water up to 27 times, according to Memorial Sloan Kettering Cancer Center. This property makes them expand when you mix them with liquid, turning them into softer versions of their usually crunchier selves. Some people who don’t prefer the crunch of chia seeds make chia gel — a gelatin-like substance combining the seeds with liquid — to add to smoothies, yogurt, and other food items to make them more palatable (per the Harvard T.H. Chan School of Public Health).

But another reason why you might not want to eat these seeds in their purest form is that they can actually pose a choking hazard if you’re not careful about consuming them. In 2014, one man landed himself in the hospital after eating about one tablespoon of chia seeds and drinking water afterwards. What started with stomach pains turned into the man becoming unable to swallow anything. Turns out, the chia seeds puffed up into a consistency that didn’t allow them to continue moving into his stomach, essentially blocking his digestive tract (via WBUR).

Your blood sugars could regulate

If you live with chronically high blood sugars, as do those with prediabetes and diabetes, you might be aware of the powerful benefits of fiber in regulating glucose.

Certified diabetes educator Amy Kranick tells Everyday Health that fiber may prevent overeating because it keeps you feeling fuller longer. Even more important for blood sugar regulation is its ability to pass through your digestive system without raising sugars. “Fiber doesn’t require insulin [to digest], so it isn’t counted as part of your carbohydrates,” Kranick explains.

Because chia seeds are so rich in fiber, they could be one more thing to add to your diet for glucose regulation. Although solid research to prove the ability of chia seeds to lower blood sugars is still in the works, there are some promising results in small studies. For example, one study on obese rats found that chia seeds and chia oil improved glucose and insulin tolerance (via Nutrition).

Your appetite stays under control

Eat a bowl of cereal for breakfast, and you might be craving more food within the hour. Add some chia seeds to a bowl of yogurt and fruit, and you could fight those belly growls until it’s time for lunch.

Why? Chia seeds are renowned for satisfying your hunger for longer than other foods. This is mostly because of their rich fiber content and nutrient density. They both keep you feeling full for a while, even if you only eat a small number of chia seeds. Some research even suggests that because of their fulfilling properties, chia seeds could aid in weight loss when combined with other healthy dieting strategies (per MedicalNewsToday).

That could be why chia seed water — a simple blend of the seeds in a glass of water — has been trending on TikTok for a while now. According to registered dietitian Beth Czerwony, this trend may actually be on to something. “The chia seeds mix with the water and your gastric juices, and they expand in your stomach,” Czerwony explains to Cleveland Clinic. “It keeps you fuller longer because it takes up space, and all of that soluble fiber slows down digestion.” So, a daily dose of chia seeds or chia seed water could potentially suppress your appetite a bit.

You could boost digestion

Chia seeds play a major role in digestion, mostly because they’re full of fiber. According to a Nutrients article, insoluble fiber comprises up to 93% of a chia seed’s fiber content. Insoluble fiber is the kind that helps what you eat move through the digestive system and brings stool to a healthy consistency, potentially regulating irregular bowel movements (via Mayo Clinic).

The rest of the fiber content from chia seeds comes from soluble fiber (per Nutrients). Soluble fiber slows down digestion, allowing the body to absorb the nutrients it needs and keep you feeling fuller from your meals, potentially aiding weight loss (per Healthline).

Other research points to the benefits of chia seeds in supporting overall intestinal health. A 2019 study published in Nutrients found that chia seeds increase the surface area, length, and width of digestive tract villi, small projections that absorb nutrients (per Verywell Health), essentially improving the intestinal tract’s efficiency.

Chia seeds might interact with some medications

It’s good practice to ask your doctor about any possible interactions with other drugs if you take medications. However, you might not think about asking if your medications interact with chia seeds. Unfortunately, some prescription medications can, so if you’re a frequent consumer of chia seeds, you should probably know what potential interactions to watch for.

A doctor on HealthTap mentions that warfarin, also known as Coumadin, could be a problem. This medication is a blood thinner, and chia seeds may make bleeding worse when combined with blood-thinning medications. Additionally, Medical News Today states that chia seeds could be problematic for people taking blood pressure-reducing medications or diabetes medications. Chia seeds naturally help lower blood pressure, so they could lower blood pressure too much in people who already take medications for it. And because chia seeds can also lower blood sugar, people with diabetes who take medications might need to avoid chia seeds to prevent dropping blood sugar.

You might also develop digestive troubles

Chia seeds have plenty of potential benefits for your body, such as staving off hunger, fighting free radicals, and lowering inflammation. Still, it turns out that eating too many chia seeds each day could be bad news for your digestive system.

According to Eat This, Not That, the good-for-you fiber content of chia seeds could upset your stomach more than help it. In just two tablespoons of chia seeds sits about 10 grams of fiber, which is a little more than one-third of the daily recommended intake. Add in the other fibrous foods you eat in a day (such as whole-grain bread, beans, or avocados), and you could end up way over the recommended amount — and your belly will probably tell you all about it.

Although chia seeds can help move things along in the digestive tract when you’ve digested a balanced amount of water and fiber, not staying hydrated enough can result in bloating instead. Eat This, Not That! recommends soaking chia seeds in water before consuming them to avoid digestive troubles.

Chia seeds provide the body with powerful antioxidants

Antioxidants help prevent cell damage, and chia seeds contain lots of antioxidants that could help protect the body. One of the most powerful antioxidants found in chia seeds is quercetin. According to Mount Sanai, quercetin can combat free radicals in the body that are responsible for cell damage and cell death. It also may play a role in combating multiple potential health problems, like high blood pressure, cancer, and heart disease.

Caffeic acid is another antioxidant you’ll get when you eat chia seeds. Caffeic acid is also in tea and coffee, and it’s known for its ability to prevent cellular damage from cancer by stopping the formation of cancer-causing compounds (via Frontiers in Oncology). And, the antioxidant kaempferol not only protects against cancer by inducing cell destruction, but it’s also been shown to safeguard healthy cells in the body (via Food Chemistry). Combining chia seeds with other antioxidant-rich foods, like kidney beans, apples, and dates, could be an excellent way to make sure you’re getting a healthy amount of antioxidants daily.

There are creative ways to add them to your diet

Have you tried adding chia seeds to your daily routine but can’t get past their crunch? Start experimenting with other ways to get them into your meals.

The Harvard T.H. Chan School of Public Health suggests blending water and chia seeds to make chia gel (or mixing them with another liquid like almond milk), then topping the creation with nuts or fruit for a quick, easy dessert. You can also keep seeds hydrated for several days to allow sprouts to form and use the sprouts instead of the seeds for garnish. Bakers also use a precise mixture of chia seeds and water to substitute for eggs, which is perfect for vegan recipes.

There are plenty of other ways to get your daily dose of chia without the overwhelming crunch. Beat them into a cake mix or work them into a homemade breakfast bar recipe. If you jar homemade jams, try adding chia seeds to them to add texture and nutritional value. You can also toss some seeds into your favorite salad dressings, stir-fry meals, or dip recipes (via Healthline).

Source: healthdigest

We decided to share with you the impressive health benefits of eating just 2 cloves a day.

1. They strengthen the immune system.

Cloves are one of the best foods we can ingest for immune support, because they increase the amount of white blood cells in the body, which help us fight off infections. And that’s all thanks to the vitamin C they contain.

2. They improve digestion.

Cloves can be used as a remedy for digestive issues, since they increase the secretion of digestive enzymes. They also reduce nausea. Not to mention that cloves are full of fiber, which promotes digestive health and helps prevent constipation. The best way to treat digestive issues with cloves is to consume them in powder form or honey-roasted.

3. They can relieve toothaches.

This spice also has local anesthetic properties. If you have a toothache, place a clove above the annoying tooth to eliminate the discomfort until you can get to the dentist.

4. They contribute to a healthy liver.

The liver is responsible for detoxifying our bodies and metabolizing the medicines we take. The eugenol present in clove oil improves liver function.

5. They help reduce pain and inflammation in the body.

Eugenol also gives cloves their analgesic and anti-inflammatory properties. One way to take advantage of this is to use this spice as a headache remedy. You can do this in one of 2 ways: consume them or use them topically. If you prefer to consume them, you can mix clove powder and rock salt with a glass of milk and drink it to relieve your headache. If you want to use it topically, you can soak the cloves in coconut oil and massage your temples to get relief.

6. They are good for your bones and joints.

Cloves contain certain elements like flavonoids, manganese, and eugenol that promote bone and joint health. These substances increase bone density, they are involved in the creation of bone tissue, and they transport healthy minerals to our bones.

7. They have antibacterial properties.

A study conducted at the University of Buenos Aires put cloves to the test against some serious bacteria, like E. coli and staphylococcus. The research showed that clove oil was effective in eliminating these bacteria. There’s even a recipe for an herbal mouthwash made with tea tree oil, cloves, and basil. According to the Department of Periodontics at the KU Leuven University in Belgium, this natural mouthwash can improve gum health and reduce the amount of bacteria and plaque in the mouth after using it for only 21 days.

8. They are full of antioxidants.

Cloves are the number one and most potent dietary source of polyphenols. Polyphenols are micronutrients that we absorb when we eat plants. They have great benefits for our body: they lower cholesterol and blood pressure, improve the function and flexibility of the arteries, and increase longevity.

9. They may help regulate blood sugar.

Cloves are perfect for people with blood sugar problems, like diabetes, because they act like insulin inside the body. They help export the excess sugar from your blood into your cells, restoring the balance, and keeping your blood sugar in check.

10. They slow down blood clotting.

The eugenol found in cloves is known to slow down blood clotting. Just keep in mind that this can react badly with blood thinner medications. Consulting your doctor is necessary before you begin to incorporate more cloves into your diet.

Do you use cloves in your meals? Did you know about their health benefits?

Source: Brightside