And what are all the benefits of turmeric? This article will take a closer look at the potential turmeric tea benefits, plus how to make your own at home using a few simple ingredients.

What Is Turmeric Tea?

Turmeric tea is a beverage made using either turmeric root or turmeric powder. The turmeric is steeped in a cup of hot water, which helps boost the flavor and nutrient profile of the final product. Fresh turmeric tea can also be combined with other ingredients, including pepper, lemon, honey, ginger and more.

Is drinking turmeric good for you? 

Not only is it an easy and effective way to add turmeric to your diet, but it's also delicious and jam-packed with health benefits. Here are a few of the top turmeric tea benefits and why you may want to consider adding it to your morning routine.

Health Benefits

1. Decreases Inflammation

Curcumin is the active ingredient in turmeric, and it is thought to be responsible for many of the health benefits of turmeric tea. Curcumin has powerful anti-inflammatory properties and has been shown to help decrease markers of inflammation in several in vitro studies. Not only can this have a huge impact when it comes to decreasing symptoms of autoimmune disorders, but it may also help protect against the development of chronic conditions, such as heart disease and diabetes.

2. Relieves Joint Pain

One of the top benefits of turmeric tea is its ability to reduce joint pain and treat arthritis symptoms. In addition to its anti-inflammatory effects, one review published in the Journal of Medicinal Food also showed that taking 100 milligrams of turmeric extract per day was effective at reducing joint pain associated with arthritis. Fortunately, there are plenty of resources out there for how to make turmeric tea for arthritis. It's often combined with other anti-inflammatory ingredients like ginger, raw honey or cinnamon.

3. Supports Weight Loss

Many people use turmeric tea for weight loss, and for good reason. According to one study out of Milan, administering curcumin to people with metabolic syndrome increased weight loss, decreased belly fat and reduced total body fat by up to 8 percent. Historically, turmeric root tea was also used as an appetite suppressant. It was thought to curb cravings and regulate food intake.

4. Enhances Immune Function

Adding turmeric tea to your daily routine can support healthy immune function to help ward off infections and support better health. In fact, studies show that curcumin can reduce inflammation and prevent oxidative stress to protect against disease. There are plenty of turmeric tea recipes for inflammation and immunity, all of which can help provide a hearty dose of antioxidants to optimize overall health.

5. May Have Cancer-Fighting Properties

Although research is limited on the effects of turmeric tea on cancer in humans, there have been plenty of promising in vitro studies and animal models suggesting that it could possess potent cancer-fighting properties. For example, a paper published in the AAPS Journal actually found that curcumin can modify several cell signaling pathways to kill tumor cells and slow the growth and spread of cancer cells. However, additional research is needed to evaluate the potential turmeric tea benefits for cancer in the general population.

6. Regulates Blood Sugar

Studies show that turmeric tea benefits blood sugar control and could help keep blood sugar levels stable. In fact, one in vitro study conducted by the Department of Nutrition and Food Science at Auburn University showed that curcumin is effective at lowering blood sugar by modifying the metabolism of glucose. This could potentially help protect against diabetes complications long term.

7. Manages Cholesterol Levels
One animal model published in the journal Atherosclerosis found that supplementing rabbits with turmeric extract decreased levels of bad LDL cholesterol and inhibited cholesterol oxidation, both of which are major risk factors for heart disease. Similarly, a study out of India also found that taking a capsule containing curcumin twice daily improved endothelial function and was comparable to atorvastatin in terms of effectiveness, which is a type of medication used to treat high cholesterol and triglyceride levels.

How to Make Turmeric Tea

There are plenty of recipes available for how to make turmeric tea with fresh turmeric root as well as turmeric in dried, ground or powdered forms. Typically, this involves boiling three to four cups of water, adding one to two tablespoons of turmeric and then allowing it to simmer for at least 10 minutes. Next, the tea should be strained and cooled for a few minutes prior to serving. You can also easily find turmeric tea bags at health food stores, which can be steeped in hot water to brew a simple turmeric tea.

If you're looking to spice up your cup of tea, there are plenty of turmeric tea recipe ideas out there to help. Experimenting with ingredients like pepper, lemon or honey can make it easier than ever to enjoy the multitude of turmeric tea benefits that are available. Ginger turmeric tea, in particular, is made by brewing the root of ginger and turmeric tea to boost the anti-inflammatory effects of your beverage. Turmeric milk tea, also known as golden milk, is another popular drink that is enjoyed for its creamy flavor, rich texture and powerful healing properties.

Risks and Side Effects

Despite the numerous turmeric tea benefits, there are some people who may need to moderate their intake. In particular, those who are allergic to turmeric should avoid it altogether, as it may cause food allergy symptoms like hives, itching and swelling.

Taking high doses of turmeric powder tea may also be linked to several adverse symptoms. Some of the most common turmeric tea side effects include nausea, diarrhea, decreased blood pressure and a higher risk of bleeding. Enjoying turmeric tea in moderation as part of a healthy diet is the easiest way to prevent side effects.

So how much turmeric tea should you drink a day? 

While the exact dosage can vary based on how you brew your tea or how much is found in your turmeric tea bag, one to two cups per day is a good starting point and can help maximize the potential turmeric tea benefits while minimizing the risk of side effects.

The various active ingredients that the reishi mushroom contains account for this. These ingredients include complex sugars known as beta-glucans, plant sterols that act as precursors to hormones in the body, polysaccharides that fight cancer cell development and acidic substances called triterpenes that turn off the body's response to allergies.

Recent findings suggest that reishi mushrooms can lower inflammation and increase the release of natural killer cells, which work to remove various types of mutated cells from the body. This makes the reishi mushroom ideal for preventing heart disease and working as a natural cancer treatment. Some of the ways that reishi mushrooms work to promote better health include:

activating cytotoxic receptors (NKG2D/NCR)
inhibiting cell proliferation
suppressing vascular endothelial growth factor
increasing plasma antioxidant capacity
enhancing immune response
converting excess testosterone to dihydrotestosterone

Health Benefits

1. Contains Powerful Anti-Cancer Properties

Just like other anti-inflammatory foods, reishi mushrooms are packed with important nutrients, including antioxidants, beta-glucans and amino acids. Researchers believe that some of the most beneficial components of the reishi mushroom are its polysaccharides. These are water-soluble types of nutrient found in carbohydrate foods that are known to have anti-tumor abilities.

Polysaccharides, which also found in other beneficial plant foods like sweet potatoes or beets, are immune-modulating substances. They are compounds that help reishi mushrooms protect the DNA and block cell mutations while preserving healthy cells in the body. According to some studies, certain medicinal mushrooms help fight cancer because polysaccharides have important biological benefits, including antioxidant, neuro-protective, radio-protective, anti-diabetes, anti-osteoporosis and anti-fatigue abilities.

Additionally, laboratory tests demonstrate that the triterpenes found in reishi mushrooms may also have cancer-fighting properties. This is one reason why brightly colored or bitter-tasting, antioxidant-rich foods like pumpkin, berries and black rice have a reputation for promoting health. Triterpene compounds seem to inhibit tumor formation and metastases by limiting the attachment of cancerous cells to endothelial cells. Beta-glucans can also help fight off cancer formation by blocking the growth and spread of cancer cells and increasing the activity of the immune system.

Studies have turned up promising results on the link between the reishi mushroom and cancer prevention. It has been successfully used to help fight cancer of the breasts, ovaries, prostate, liver and lungs in in-vitro studies, sometimes in combination with other treatments. Research in cancer patients suggests that reishi has antiproliferative and chemopreventive effects. It helps alleviate side effects of chemotherapy, like low immunity and nausea, and potentially enhances the efficacy of radiotherapy. All this makes the reishi mushroom one of the most powerful cancer-fighting foods available.

2. Improves Liver Function

The liver is one of the most vital organs in the body. It is responsible for aiding in detoxification and helping clean, process, store and circulate healthy blood and nutrients.

Reishi mushrooms work as adaptogens to help improve liver function and prevent liver disease. They allow your body to flush out toxins and bacteria more efficiently and improve immunity against diseases that can develop over time. A 2013 study published in the International Journal of Medicinal Mushrooms found that reishi induces hepatoprotective effects on acute liver injury because it contains antioxidant properties and fights harmful immune responses that slow down liver function.

3. Promotes Heart Health

The triterpenes found in the reishi mushroom may have blood pressure-lowering abilities as well as benefits for blood-clotting and cholesterol. This is likely because they help lower inflammation within blood vessels and arteries while also restoring hormonal balance. High blood pressure and high cholesterol can sometimes be caused by hormonal issues, including thyroid disorders or high amounts of stress. Reishi mushrooms help restore optimal hormonal levels to strengthen the cardiovascular system.

In addition to lowering blood pressure, reishi mushroom extract can improve overall circulation, lower inflammation that worsens heart problems and prevent clogged arteries by keeping cholesterol under control.



4. Balances Hormone Levels

Reishi mushrooms work as adaptogens. They can help your body cope with stress more efficiently and help regulate hormone levels to optimize your health. Although research is currently limited to mostly animal models, some studies indicate that reishi mushroom extract could help normalize levels of certain receptor hormones, which may be beneficial in the treatment of cancer.

Other studies show that it can protect and positively impact the endocrine system, which encompasses the glands throughout the body that are responsible for the production of hormones. This could have far-reaching effects on many aspects of health, as the endocrine system has a direct impact on metabolism, growth, sleep, mood and sexual function.

5. Stabilizes Blood Sugar

Sustaining high levels of blood sugar can bring detrimental effects to overall health, causing symptoms like fatigue, unintentional weight loss and frequent urination. Some research shows that reishi mushrooms may have anti-diabetic properties, helping to maintain normal blood sugar levels to prevent adverse side effects.

For example, one review out of Taiwan showed that reishi mushrooms were able to decrease levels of both blood sugar and insulin in mice. They also helped modify levels of certain enzymes involved in blood sugar control and improved the way that the body uses insulin to transport sugar from the bloodstream to the tissues to be used as fuel.

6. Fights Allergies and Asthma

Triterpenes are active ingredients in reishi mushrooms. They are a type of ganoderic acid tied to a reduction in allergies and histamine reactions associated with asthma. For this reason, the reishi mushroom is often used as a safe and effective asthma natural remedy. Triterpenes are capable of lowering allergic reactions because of the way they affect the immune system, strengthen the digestive organs, protect the gut lining, lower inflammation, inhibit a histamine release, improve oxygen utilization and improve liver functions.

7. Protects Against Infections and Viruses

Reishi mushrooms are considered natural antiviral, antibacterial and antifungal substances thanks to the active compounds that they contain. For example, aside from relieving allergies, triterpenes offer protection against microbial, viral and fungal infections. Triterpenes can be found in many plant foods that taste somewhat bitter, a sign that they're protective in nature and defend the plant against predators.

Because reishi mushrooms can improve blood circulation and lower inflammation, they can help resolve infections more quickly, reduce pain and fight fatigue. Reishi mushrooms have been used to help treat symptoms and underlying causes of urinary tract infections, hepatitis and even HIV/AIDS.

Nutrition Facts and Uses in Traditional Medicine

In supplement form, reishi mushrooms typically contain little to no calories and only a small amount of dietary fiber and protein. However, the true reishi mushroom health benefits come from the ingredients that aren't listed on the nutrition label.

In particular, reishi mushrooms are jam-packed with antioxidants and health-promoting compounds, such as polysaccharides and triterpenes. These powerful compounds are linked to a number of health benefits and have been shown to account for many of the anti-inflammatory, anti-cancer and anti-diabetic properties of the reishi mushroom.

Many forms of holistic medicine take advantage of the full scope of benefits of reishi mushroom and use it to treat a variety of ailments. Reishi mushrooms are an especially common ingredient in Traditional Chinese Medicine and have been used as a staple for thousands of years. They are believed to nourish the heart, preserve liver health, slow aging, and enhance vitality, stamina and strength. They're also said to promote calmness and relaxation and often used to supplement spiritual practices.

Reishi Mushroom vs. Turkey Tail vs. Chaga vs. Lion's Mane vs. Shiitake

Are mushrooms good for you? 

Let's take a closer look.

What Is Cinnamon Tea?

Cinnamon tea is a beverage prepared by boiling a stick of cinnamon in water and letting it steep to infuse the drink with its sweet, fragrant flavor. Although many people combine cinnamon it with other ingredients, such as ginger, honey or milk, others prefer to enjoy it as is and allow the natural flavors to shine through.

So what is cinnamon tea good for? 

In addition to being a delicious and soothing caffeine-free beverage, this tea may also boast several important benefits. In fact, some of the potential health benefits of cinnamon tea include improved heart health, better blood sugar control, increased weight loss and more.

Types

Is cinnamon tea good for you? And what is the best cinnamon tea?

There are two types of cinnamon commonly used to make this power-packed beverage. Cassia cinnamon is the most common form of cinnamon. This is the one often found in the spice aisle of most superstores. Although it originates in China, Cassia cinnamon is widely cultivated and used around the world. However, Cassia cinnamon can actually be harmful in high doses thanks to the presence of a compound called coumarin, which can be toxic if consumed in large amounts.

Meanwhile, Ceylon cinnamon, also known as true cinnamon, is another form of cinnamon associated with a long list of health benefits. While it also contains coumarin, it is found in much smaller amounts in Ceylon tea than in cassia cinnamon, making it a much safer alternative to Cassia cinnamon.

Health Benefits
Stabilizes Blood Sugar
Supports Heart Health
Has Anti-Cancer Properties
May Promote Weight Loss
Decreases Inflammation
Preserves Brain Function

1. Stabilizes Blood Sugar

Cinnamon has been shown to have a powerful impact on blood sugar levels. Some research shows that it acts like insulin in the body, which is the hormone responsible for shuttling sugar from the bloodstream to the tissues. It may also enhance the effectiveness of insulin in the body and protect against insulin resistance. According to a review conducted by Thames Valley University in the U.K., cinnamon could decrease fasting blood sugar levels by up to 29 percent in those with type 2 diabetes.

2. Supports Heart Health

Adding cinnamon tea to your daily routine could bring big benefits when it comes to heart health. In fact, cinnamon has been shown to reduce several heart disease risk factors to keep your heart working efficiently. In addition to lowering blood sugar levels, cinnamon may also help decrease levels of total and bad LDL cholesterol as well as triglycerides. It may also increase levels of beneficial HDL cholesterol, which helps remove excess cholesterol from the arteries.

3. Has Anti-Cancer Properties

Some impressive in vitro studies and animal models have found that cinnamon may aid in cancer prevention. One study published in the journal BMC Cancer showed that cinnamon extract was able to induce tumor cell death in skin cancer cells by modifying the activity of specific proteins. Another in vitro study in Maryland had similar findings, noting that polyphenols isolated from cinnamon helped reduce the growth and spread of liver cancer cells. However, more studies are needed to understand whether the cancer-fighting effects of cinnamon may also apply to humans as well.

4. May Promote Weight Loss

Can drinking cinnamon tea help lose weight? 

Although research is limited on the effects of cinnamon tea for weight loss, several studies have found some promising results. For instance, one study out of India showed that supplementing with three grams of cinnamon daily for 16 weeks resulted in significant decreases in waist circumference and body mass index compared to a control group. Another in vitro study published in Scientific Reports found that cinnamon extract induced browning of the fat cells, which is a process that is thought to increase metabolism and protect against obesity.

5. Decreases Inflammation

Studies show that cinnamon is rich in antioxidants and potent anti-inflammatory properties. For instance, one study conducted by China Medical University demonstrated that certain compounds found in cinnamon were effective at reducing markers of inflammation in vitro. This could translate to far-reaching cinnamon tea benefits for skin health, joint pain, disease prevention and more. How? Research suggests that inflammation could be at the root of chronic conditions like cancer, diabetes and autoimmune disorders.

6. Preserves Brain Function

One of the most impressive benefits of cinnamon tea before bed is its ability to protect and preserve brain function. Interestingly enough, several studies indicate that certain compounds found in cinnamon tea could aid in the prevention of neurodegenerative disorders like Alzheimer's disease. For instance, one animal model showed that cinnamon improved motor function and helped protect brain cells in mice with Parkinson's. Another in vitro study out of California demonstrated that specific compounds in cinnamon helped prevent abnormal modifications to proteins in the brain, which could aid in the prevention of Alzheimer's.

How to Make (Plus Recipes)

There are several different methods for how to make cinnamon tea for diabetes, weight loss, inflammation or overall health, plus plenty of different cinnamon tea recipe options available as well.

One of the easiest ways to make hot cinnamon spice tea is to simply add one teaspoon of ground cinnamon to a cup of hot water and stir. You can also make cinnamon stick tea by steeping a stick of cinnamon in boiling water for 10–15 minutes. This allows the unique flavor and health-promoting compounds to infuse into the beverage. Cinnamon tea bags are also available at many health stores and are often combined with other herbs or types of tea, such as cinnamon green tea, ginger cinnamon tea or cinnamon honey tea.

You can also try spicing up your cup of tea with your favorite mix-ins, spices and natural sweeteners. Turmeric, apples, lemons and bananas are all delicious and nutritious ways to add a pop of flavor to your beverage. Here are a few simple recipes to get you started:

Korean Cinnamon Tea
Turmeric, Cinnamon and Ginger Tea
Cinnamon Banana Tea
Lemon Cinnamon Honey Tea
Cinnamon Apple Tea Latte

Although there's no specific guidelines for when to drink cinnamon tea, many prefer either drinking it first thing in the morning or a bit before bed for a soothing, sleep-promoting beverage. However, you can enjoy this tasty drink at any time of day to take advantage of the unique health benefits that it has to offer.

Risks and Side Effects

What are the side effects of cinnamon tea? 

When consumed in moderation, the risk of potential cinnamon tea side effects is very low. However, eating high amounts of cinnamon can cause issues like mouth sores, low blood sugar and breathing problems. Be sure to use Ceylon cinnamon rather than Cassia cinnamon to keep coumarin consumption low and prevent negative side effects.

If using cinnamon tea for weight loss, be mindful of the ingredients you use in your cup. Adding sweeteners like honey, maple syrup or sugar to your drink can enhance the flavor, but it can also cause the cinnamon tea calories to stack up quickly.

Additionally, keep in mind that cinnamon may interfere with medications used to lower blood sugar levels. If you take any diabetes medications, consider talking to your doctor before adding cinnamon tea to your routine to avoid adverse effects on health.

Black beans protect heart health in numerous ways. One of the most important is that they help provide antioxidants that fight inflammation. A major benefit of black beans nutrition is that these legumes contain high levels of phytonutrients — especially flavonoids called delphinidin, petunidin and malvidin. Studies have shown that flavonoids work to control lipid (fat) metabolism and to positively aid in cholesterol excretion.

Black beans nutrition is also exceptionally high in soluble fiber. This type of dietary fiber is associated with reduced risk for cardiovascular disease since it helps balance unhealthy cholesterol levels. Studies have found that a diet high in dietary fiber, especially from bean and legume sources, is protective against mortality due to heart disease, cardiac arrest and stroke. Fiber helps reduce inflammation as it removes waste and toxins from the body, keeping arteries clear from dangerous plague buildup. There's evidence that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and balance bad LDL cholesterol.

Additionally, black beans nutrition provides a high source of folate and magnesium, two minerals that are important in maintaining a healthy cardiovascular system. The high fiber content in black beans nutrition can also prevent overeating and gaining harmful excess weight, especially around vital organs like the heart.

2. Provides Disease-Fighting Antioxidants

The important flavonoid and phytochemical compounds found in black beans nutrition act as antioxidants and anti-inflammatories. This makes them beneficial in protecting against various forms of cancer. Research shows that black beans contain high levels of anthocyanins, compounds also found have in foods like berries.  Studies show the protective effects of black beans is especially important for preventing colon cancer. Some sources report that black beans, with their deep black color, are the highest bean source of antioxidants.

Studies have shown that the high-antioxidant compounds of black beans nutrition can help prevent DNA damage and gene mutation, leading to a decreased risk for developing cancerous cells. There's also evidence that among older adults, a diet that includes plant proteins (legumes) is associated with improved cognitive health and protection against neurological impairments. This effect is believed to be due to enhanced insulin sensitivity among adults who consume plenty of fiber, protein and antioxidants.

3. High Source of Fiber

Beans are one of the top high-fiber foods that health experts recommend everyone eats regularly. Black beans make an exceptionally filling addition to any recipe, with their high levels of dietary fiber (about 15 grams per cup) but also because of their combination of complex carbs and protein. The macronutrients found in beans, including fiber, work together to give us a feeling of satiety after eating, while also helping to control blood sugar levels.

Studies conducted on animals have shown that consuming black beans helps control appetite and can lead to significant reductions in unhealthy body fat. In order to maintain the best digestive health, all adults should aim to have at least 30 grams of fiber from whole foods every day. The fiber and protein in beans help the glucose (sugar) from the starch of the beans to be slowly released into the bloodstream. While simple carbs including processed foods like cookies, cereal, refined grains and sweetened snacks — release sugar into the blood very quickly, beans keep you full for a long time.

4. Improves Digestion

Beans contain resistant starch that feeds the good bacteria in your gut. The high fiber content of black beans nutrition also helps improve digestion by keeping the digestive tract clear of toxic buildup. Fiber acts like a broom for the digestive system, working to push waste through the digestive tract so the bacteria of the gut flora can remain balanced. This prevents unwanted digestive symptoms like constipation, IBS and more. Black beans have also been shown in studies to protect colon health and potentially help ward off colitis or colon cancer due to their ability to block oxidative damage within the digestive system.

The fiber in black beans nutrition can help maintain the body's naturally preferred pH level, balancing acidity and alkalinity. Legumes have an alkalizing effect on the body, which helps balance pH levels by combating the high level of acidity that is common in most modern diets due to high amounts of meat, dairy and processed food. Additionally, black beans have been found in studies to have antibacterial and antiparasitic properties. They can help clear toxins and unwanted bacteria from the body, which can help restore digestive function and improve overall health.

5. Provides Long-Lasting Energy

It's very important to consume the right type of carbohydrates in the form of whole, unrefined vegetables, starches, legumes and occasionally sprouted grains — in order to keep blood sugar levels stable.

Beans and legumes contain a form of complex carbohydrate called starch, which the body is able to slowly digest and use for energy without spiking blood sugar levels. This makes black beans a food that is considered low on the glycemic index. All types of legumes are considered low-GI foods and therefore may reduce the total glycemic load of meals in which they are included.

6. Helps Keep Blood Sugar Levels Stable

The starch found in black beans nutrition contains the natural sugar called glucose, which the body uses easily for many essential functions. Fast or simple carbs tend to do the opposite of complex carbs like starch — quickly raising blood sugar levels as a high amount of sugar is released into the blood all at once. The cycle of eating the wrong types of refined carbs also leads to cravings for more sweets, low energy, overeating, and even potential problems managing blood sugar and insulin levels. Long term, this can lead to diabetes or metabolic syndrome. However, a 2015 study published in the journal Nutrients found that including black beans in a typical Western-style meal helps regulate release of insulin and also increases antioxidant status.

Because of black beans ability to provide time released energy in the form of starches, they make an excellent carbohydrate source for anyone who has a form of resistance to insulin (the blood sugar-lowering hormone), like those who are prediabetic or who have diabetes. Consuming resistant starch from legumes has been shown to have antidiabetic effects and help fight other risk factors for metabolic syndrome, like hypertension.

7. Contains Essential Vitamins and Minerals

Black beans are an excellent source of numerous vitamins and minerals. In fact, they are high in magnesium, iron, folate, phosphorus and B vitamins. These nutrients are all especially important for vegetarians and vegans who may be lacking in these nutrients due to eliminating other animal sources. Anti-inflammatory, high-nutrient diets that include foods like black beans can help prevent many common diseases, including fibromyalgia, leaky gut, metabolic syndrome and more.

8. High in Protein

Black beans nutrition also provides a high amount of plant-based protein. The body uses protein, in the form of amino acids, for nearly every function. Making sure to eat adequate amounts of protein on a regular basis can help fight symptoms related to protein deficiency, including weight gain, overeating, muscle weakness, fatigue, low energy, eye problems, heart problems, poor skin health, imbalanced hormone levels and more. Protein is crucial for helping to build muscle and keeping the body energetic, strong and youthful. While many people require less calories as they age in order to maintain a healthy weight, black beans add a high amount of nutrients to the diet without contributing a many calories (only about 110 calories per half cup).

Black beans as part of traditional diets are often eaten with rice, corn or starchy vegetables. Luckily, these combinations work together to make up a complete protein, meaning they contain all of the essential amino acids (known as the building blocks of proteins) that are necessary to acquire through protein-rich foods, since the body cannot make them. Consuming beans is a great way to add low-fat, high-fiber protein to your diet.

9. Helps with Weight Loss

A 2016 review published in the found that American Journal of Clinical Nutrition found that dietary pulse consumption may reduce body fat percentage in adults. It’s believed that legumes have positive effects on weight management because of their ability to improve a number of metabolic functions, insulin sensitivity and hepatic/liver function in obese adults.

Black beans nutrition boasts a very low calorie count, especially when you consider the range of nutrients and fiber. Consuming black beans can make you less likely to overeat since fiber expands in the digestive tract, soaking up water and taking up a high volume. This makes you less likely to experience food cravings for sweets or to snack on empty-calorie, processed junk foods between meals.

History

According to researchers and archaeologists, beans were one of the first foods that were gathered and prepared by humans, and some think that black beans in particular may have been the first kind of legume to be domesticated for food. Black beans have a very long history in Latin cuisine and are still an extremely important staple crop across Central, South and North America today.

They were first thought to be consumed in Mexico and South America around 7,000 years ago. Some sources state that they originally were found and harvested in Peru during this time and then spread to almost every other nearby South American and Central American nation over the hundreds of years following.

From Mexico, black beans spread across territories of the U.S., including Texas, New Mexico and Louisiana, well before they were established U.S. states, and they are still extremely popular in those areas now. Black beans were first introduced into Europe around the 15th century when Spanish explorers brought them back from their travels. They then spread to other parts of the globe, including Africa and Asia.

In Traditional Chinese Medicine, black beans are said to help tonify the kidneys, nourish yin/feminine energy, strengthen the heart, balance blood pressure and improve circulation. This is due to their supply of important nutrients like folate, resistant starch/fiber and anthocyanins. They are recommended for people dealing with conditions such as kidney disorder, back pain, knee pain, infertility, seminal emissions, blurry vision, ear problems and difficulty urinating.

Black Beans vs. Pinto Beans vs. Refried Beans

What's the biggest difference between black beans nutrition and pinto beans nutrition? Like black beans, pinto beans supply high amounts of folate, magnesium, manganese, phosphorus, iron, copper and vitamin B6. Pinto beans are a slightly better source of folate, providing 75 percent of your daily needs in every cup. Both beans, which are related to one another, provide similar amounts of most other nutrients. They have comparable amounts of calories, fiber and protein per one-cup serving.

Refried beans are typically pinto beans that have been boiled, mashed and fried in some type of fat, then combined with salt, pepper and spices/ingredients like chili, garlic, cumin, onion and lime. They are especially popular in Mexican and Latin cooking.

You can also make refried beans using black beans or kidney beans instead of pinto beans. The biggest difference between regular cooked beans and refried beans is the fat content. Refried beans have more calories and fat because they are made with ingredients like oil, butter or animal fat (such as lard, which is pig fat or bacon drippings).

Where to Find and How to Use

Purchasing Black Beans:

Black beans can be found in dried or precooked varieties. They are most available in precooked/canned or precooked/frozen varieties.

Is there a difference between cooked black beans nutrition and canned black beans nutrition? 

Precooked black beans, either in canned or frozen form, often have the same nutrient levels as freshly made beans, so as long as you buy a high-quality kind. Buying canned black beans means you can conveniently enjoy beans even when you're short on time.

Look for dried black beans at markets that sell food by the pound or in the bulk bin section of your favorite health food store where you will likely be able to find organic dried beans for sale at a very low cost. If you find sprouted black beans, that's even better! Dried beans remain fresh for a long time, so you don't need to worry about buying too much and having them spoil.

Keep some dried beans in your kitchen for whenever you have some extra time to cook. Dry, uncooked black beans will keep for up to 12 months if stored in an airtight container in a cool, dry and dark place like your cabinet.

How to Cook Black Beans:

Most people tend to use precooked, canned beans because the cooking time for dried beans can be a bit long. Cooking black beans from scratch requires you to plan a day ahead in order to soak the beans. However, many people feel that beans made from scratch taste the best and hold their texture more than precooked kinds plus this allows you to save and use the starchy, black cooking liquid too.

Canned, precooked beans are a great option when you don't have time to prepare beans from scratch, although many brands of canned beans use the chemical BPA in the lining of their cans, which is a toxin you want to avoid leaching into your food. Look for organic varieties of canned beans that are certified BPA free in order to avoid this chemical winding up in your beans.

Make sure to rinse canned beans to reduce the sodium content and to freshen up the taste. You can also try simmering canned and rinsed beans in some vegetable stock to further plump them up and enhance their flavor. It's best to soak all dried beans overnight prior to cooking them, which help make them more digestible to aid in absorbing their nutrients and decrease cooking time.

To cook black beans, place soaked beans in a pot and cover with water, so the water is about about 2–3 inches above the beans. Boil for 45 minutes to an hour. Then drain any extra liquid and add spices of your choice. Cooked black beans should stay fresh for about 4-5 days, but you can also easily freeze them after cooking them and use them later on.

How to Sprout (Plus Recipes)

Phytates and tannins are naturally occurring chemical compounds found in all beans and legumes. They are sometimes called nutrient blockers or antinutrients since they can lower nutrient availability in some cases. Soaking and sprouting black beans helps eliminate phytic acid and may greatly increase mineral absorption — in addition to making the beans more digestible and less gas-forming.

It's believed that one of the reasons phytic acid has become a health concern today is because we no longer practice food preparation techniques such as sprouting or sourdough fermentation, which kills off a high amount of phytic acid. Therefore people are consuming much more of it than ever before.

A diet high in phytic acid can potentially create mineral deficiencies and even lead to bone loss and osteoporosis. Many of the vitamins and minerals that are naturally found in beans are actually bound to phytic acid so it is difficult to absorb them. Phytic acid not only decreases the available minerals in your food, but can also leach minerals from your bones and teeth where they are stored.

Sprouting Black Beans:

In order to avoid consuming too high of levels of phytic acid, it's best to buy organic beans that are also labeled GMO free, since phytic acid is much higher in foods grown using modern, high-phosphate fertilizers than those grown in natural compost.

Also try soaking and sprouting your beans (and grains too) since this can help to reduce phytic acid by around 50-100 percent.

Here are directions for sprouting black beans:

Rinse black beans, remove any debris, and place them in a jar or other glass container.
Add 2-3 cups water, filling the jar about three-quarters full. Add a towel or cheesecloth as a lid.
Let the black beans sit for at least 8 hours or overnight. Then drain and rinse the beans.
Repeat rinsing and draining 3–4 times per day until sprouts start to appear. This should take about 2–4 days, depending on the size of the beans. Look for sprouts that are at least 1/4 inch long.
You can store sprouts in the refrigerator for up to 1 week, but ideally use them within several days.

How to Use Black Beans in Recipes:

Black beans have been used in Latin American cuisines for thousands of years. Today they are most commonly found in Mexican, Brazilian, Dominican, Cuban, Cajun and Creole cuisines.

These beans have a hearty, meaty texture that can also be creamy when they are cooked. They have a smoky and slightly sweet but versatile taste when they are mature and fully cooked, which is why they are often used as a meat substitute in many vegetarian and vegan dishes.

Some people describe their taste as similar to mushrooms, another popular meat substitute. Many cultures use to keep and consume the boiled water of black beans after preparing them, since it becomes thick and black, taking on a starchy taste and texture that can be added to soups or rice. The cooking liquid of black beans is mixed with seasoning and consumed as a broth in many Latin natures.

Try incorporating healthy black beans into your diet using some of these recipes:

Black Bean Soup Recipe
Black Bean Quinoa Salad Recipe
Black Bean Brownies Recipe
Risks and Side Effects

Black beans also contain certain chemical compounds call purines, which are found in many different types of plant- and animal-based foods. Purines can turn into uric acid within the body when high levels are consumed, which can result in problems for people who do not process uric acid well.

Gout and kidney stones are two conditions that result from excess accumulation of uric acid within the body. Therefore people with these conditions should avoid consuming high levels of purine-foods. If you experience any condition related to high uric acid buildup, speak to your doctor about your specific dietary choices.

Some people experience digestive discomfort when eating beans due to their high fiber and starch content. If this happens to you, try preparing beans from scratch (dried form) and soaking them overnight first. This helps cut down on certain compounds that can cause digestive problems, including gas and bloating.

If you aren't accustomed to eating high amounts of fiber, gradually introduce more into your diet instead of consuming a large amount of fiber-rich beans all at once. This will help ease digestion and avoid unwanted symptoms.

Final Thoughts on Black Beans Nutrition

Black beans, or common beans, are from the Phaseolus vulgaris legume family. They are related to other legumes like pinto beans and kidney beans.

Why is black beans nutrition valuable? 

These legumes are an extremely affordable source of protein, filling fiber, disease fighting antioxidants including flavonoids, and numerous vitamins and minerals, like folate, manganese, magnesium, copper, iron and more.

Not only is it keto diet approved (in reasonable amounts, of course), but as you're about to find out, it's also highly beneficial when it comes to your health. That's what makes it a great flour option for a ketogenic diet. 

A little bit of this flour goes a long way, and in many recipes, you can get away with using only two tablespoons and still getting great results.

Health Benefits of Coconut Flour

What are the benefits of coconut flour? 

There are numerous reasons to love all that it has to offer, especially the fact that it's high in nutrients, low in calories and can be used in so many recipes. It's also very uncommon for coconut flour to cause any digestive or autoimmune responses like other grain flours can.

The health benefits of using this flour in recipes are far-reaching and impressive and include the following:

1. Aids Metabolism

Coconut flour contains high levels of MCTs, also called medium-chain fatty acids or MCFAs. Research shows that MCTs act as important nutrient and metabolic regulators in the body. These fatty acids are easily digested when consumed. They go straight to the liver, where they have a thermogenic effect and the ability to positively affect metabolism.

2. High in Beneficial Fiber to Prevent Constipation

A quarter cup of flour from coconut meat supplies an impressive 25 precent of many people's daily dietary fiber needs. If you're looking to avoid constipation, a very common health concern, getting enough fiber-rich foods in your diet daily is a must. 

High-fiber foods are some of the best things to consume if you want to prevent constipation or relieve it. In addition, healthy bacteria living in the gastrointestinal (GI) tract, which are called probiotics, help regulate bowel function. Fiber from coconut flour acts as a prebiotic that helps probiotic bacteria thrive and encourages optimal digestion helping to prevent constipation.

3. Helps Maintain Healthy Blood Sugar Levels

Coconut flour is lower in carbs than other common flours, such as wheat and corn, so it's a better choice for diabetics and other people looking to maintain a healthy blood sugar. Unlike higher-carb flours, coconut-derived flour has a much more mild effect on blood sugar levels. 

Plus, it comes with all of that beneficial fiber, fat and protein, making it a very well-balanced flour that can help you to feel full longer and make you less likely to overeat. Coconut flour nutrition certainly has health benefits for people with diabetes and those who are working toward reaching a healthy weight too.

4. Can Help to Lower Bad Cholesterol

With its high fiber content, this flour is also a great choice for boosting heart health. Studies show that coconut flour has the ability to help lower bad LDL cholesterol levels and serum triglycerides in people who have raised cholesterol levels.

According to a study titled, The cholesterol-lowering effect of coconut flakes in humans with moderately raised serum cholesterol published in the Journal of Medicinal Food, coconut flour is great choice for people looking to lower their cholesterol. 

As an excellent source of both soluble and insoluble fiber, this study shows how this type of flour significantly reduced bad LDL cholesterol levels, total cholesterol and triglycerides.

5. Boosts Heart Health

As a rich source of fiber, which helps lower bad cholesterol and triglycerides, flour from coconuts is also known for boosting heart health. In fact, research links high intakes of dietary fiber with a reduced risk of developing coronary heart disease as well as dying from the disease.

6. Perfect for Celiac Disease and Other Gluten-Free Diets

Coconut flour is naturally free from gluten, making it a great choice for anyone struggling with following a gluten-free diet due to celiac disease, a gluten intolerance or a personal preference to avoid gluten. It can be hard to follow a strict diet that truly contains no gluten, but coconut flour is a versatile ingredient that can make following these diets that much easier.

History and Uses in Traditional Medicine

Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining. This is the coconut meat. Coconut meat is the white, firm part of the coconut that you find if you crack open the fresh coconut and scrape out the insides. 

It then needs its milk separated in order to produce the dry flour.  Once the meat is strained and separated from the coconut's milk, it is baked at a low temperature to dry it out and create a powdery flour made entirely of coconut.

There is some evidence that this flour got its start in Tahiti or Polynesia. If it did or didn't, it pretty clearly has its longest history of use in these parts of the world where coconuts are plentiful. Polynesian and Tahitian cuisine regularly employs coconut flour.

In many tropical climates and cultures, the indigenous people consider coconuts to be a food that is both nutritious and medicinal. Some even refer to the coconut tree as the tree of life and use pretty much every single part of the coconut as both a traditional food and a traditional medicine.

In traditional Thai medicine, for example, coconut is used to treat virus-based health concerns like the flu, sore throat, fever, head lice and urinary problems. Coconuts and coconut byproducts are also highly regarded as beneficial to overall health in Ayurvedic medicine. 

Coconut foods are recommended particularly for the pitta and vata dashas, but kaphas should typically avoid coconut in excess.

Coconut Flour vs. Almond Flour

Both coconut flour and almond flour are loved for their versatility in recipes, high amounts of nutrients, filling fats and gluten-free qualities. While both are great choices for baking or using in numerous ways, coconut flour offers more fiber and less calories overall than almond flour.

Coconut flour is also a great alternative for anyone who has nut allergies and cannot consume almonds. At the same time, nuts are nutrient-dense foods, and almond flour is a great choice for its vitamin and mineral content, very low carb count, protein, fiber, and healthy fat.

All things considered, one of these flours is basically not better than the other. Almond flour is extremely healthy but has a bit more calories and fat. It also has more fiber while having fewer carbs, and it is lower in natural sugars. The higher calorie and fat content isn't a bad thing, and this makes it a great choice for those on a low-carb, ketogenic or higher-fat diet. So you can see, it really comes down to your specific needs and preferences.

Almond flour can be used as a coconut flour substitute, but remember it is not as absorbent as coconut flour so you need to decrease the the amount of liquid in recipes.

There is one more benefit to coconut flour nutrition that you may not have thought of. Because coconuts contain monounsaturated fatty acids, they are low in omega-6 fats. Although almonds are extremely healthy, nuts in general add omega-6 fats to your diet, and chances are you already consume plenty of these types of omega-6 fatty acids.

The ratio of omega-3s to omega-6s in your diet is very important, but most people consume much more omega-6s in their diets than omega-3s due to eating processed foods, refined oils and low amounts of wild-caught omega-3 seafood. While coconut flour won't add omega-3s to your diet, it can help reduce the amount of omega-6s since it can replace nut flours and refined grain flours.

Coconut flour and almond flour - sometimes also almond meal - both make great coatings for proteins but have different textures and qualities when cooked with. Almond flour tends to be more crunchy, nutty, crumbly and less soft. It also has a stronger taste. It tastes like almonds, while coconut flour has a more mild taste.

Coconut flour absorbs more water than almond flour does, is denser and creates a softer product. You can use both together to create many healthy gluten-free recipes that are completely free of any grains and high in many nutrients.

Where to Find Coconut Flour

You can purchase pre-made coconut flour at your favorite health food stores, certain major grocery stores that carry alternative or gluten-free flours, some farmers markets, or through online retailers. Nowadays, you can often find it at grocery stores and retailers like Walmart, Amazon and Costco.

Because this flour is pure and free from common digestive irritants and artificial additives, the benefits of coconut flour nutrition are being embraced by those with nut allergies, digestive disorders, insulin sensitivities and many more people. This is good news and means that more and more retailers should begin stocking it.

Its best to purchase a brand with the only ingredient on the package as coconut flour.  Do not purchase brands that are sweetened with any type of extra sugar, artificially flavored, have preservatives or have any binding agents in them. The shorter the list of ingredients (ideally only one), the better. This means you get the most benefits from coconut flour nutrition without unwanted side effects.

If you have celiac disease, a gluten sensitivity or are just avoiding gluten-containing grains, make sure to check that the brand of flour you purchase is labeled gluten-free and produced in a completely gluten-free facility.

Risks and Side Effects

Do not use coconut fl0ur if you have an allergy to coconuts. Discontinue use of coconut-derived flour and seek medical attention if experience signs of a serious allergic reaction.

Final Thoughts

Coconut actually really isn't a flour in the traditional sense. It is made from dried and ground coconut meat, which contains zero grains and is naturally gluten-free.

When comparing coconut flour vs. almond flour, one really isn't better than the other, and it mainly comes down to personal preference. Almond flour is lower in carbs and sugars while coconut is lower in calories yet higher in fiber.

Flour made from coconut is a great choice for paleo and keto diets, gluten-free eaters, including those with Celiac Disease or a gluten sensitivity, those with digestive problems like leaky gut syndrome, those with diabetes, vegetarians, and anyone else looking for flour loaded with health benefits.

Possible health benefits include:

Reducing LDL bad cholesterol, total cholesterol and triglycerides

Positive effects on metabolism and blood sugar levels

Helping encourage good digestion and prevent/relieve constipation

Rich in fiber that can help to ward off heart disease

This flour can be used in so many healthy recipes, ranging from desserts and pancakes to pizza crust and protein-rich main courses.

Keep reading for a complete list of chia seeds benefits and side effects, preparation instructions, and some simple ways to add this tasty seed into your daily diet with some wonderful chia seed recipes.

What Are Chia Seeds?

Chia seeds (Salvia hispanica) have become one of the most popular superfoods in the health community. Hailing from a species of flowering plant in the mint family, they are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America.

These tasty seeds are easy to digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes. Plus, they offer a long list of important nutrients, including fiber, protein, manganese and calcium, along with plenty of antioxidants and omega-3 fatty acids.

Not only that, but recent research has found that the chia seeds benefits are even greater than scientists initially realized. Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones, and more.

Benefits

1. Support Healthy Skin

Chia seeds are jam-packed with antioxidants, accounting for the powerful benefits of chia seeds for skin health. Antioxidants are compounds that fight free radical damage and prevent oxidative stress while also promoting tissue repair and protecting against skin damage.

Interestingly enough, researchers from Mexico recently uncovered that they have a total antioxidant concentration nearly two times higher than previously reported. In fact, the antioxidant activity of chia seeds was shown to stop up to 70 percent of free radical activity.

As one of the most high-antioxidant foods on the planet, adding chia seeds to your diet may help fight premature aging and protect the skin cells against free radical damage to optimize the health of your skin.

2. Promote Digestive Health

Chia is loaded with fiber, squeezing nearly 11 grams of fiber into a single ounce. This means that adding just one ounce of chia seeds into your daily diet can supply a whopping 44 percent of your fiber needs for the entire day.

Because of their rich fiber content, chia seeds benefit digestive health by promoting regularity and increasing stool frequency to prevent constipation. The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut, which plays a central role in many aspects of health and disease.

Plus, the fiber in chia seeds also absorbs a good amount of water and expands in the stomach, helping to keep you feeling fuller for longer. This may explain why clinical studies show that using chia seeds for weight loss could be effective by curbing hunger and suppressing appetite.

3. Improve Heart Health

Thanks to their high content of antioxidants, fiber and heart-healthy fats, chia seeds pack a major punch when it comes to cardiovascular health. In fact, one of the most powerful chia seeds health benefits is their ability to reduce inflammation and decrease several risk factors of heart disease. Inflammation can put extra strain on blood vessels and is thought to contribute to heart disease along with a slew of other chronic conditions.

Chia seeds are especially high in omega-3 fatty acids, boasting even more omega-3s per gram than salmon. Omega-3s work to protect the heart by lowering blood pressure, cholesterol levels and inflammation. Meanwhile, the fiber found in chia seeds can help manage cholesterol levels and keep the arteries clear to minimize the risk of coronary heart disease.

4. Balance Blood Sugar

Rich in both alpha-linolenic acid and fiber, evidence from several studies suggests that chia seeds can help maintain normal blood sugar levels to fight diabetes and insulin resistance. One animal model in the British Journal of Nutrition even found that adding them to a high-sugar diet prevented changes in blood sugar and lipid levels. What’s more, human studies have also found that adding chia seeds to white bread reduces the glycemic response to prevent spikes and crashes in blood sugar levels.

5. Boost Energy and Exercise Performance

Chia seeds are often used by athletes for carb loading, a strategy that helps maximize the storage of glycogen in the muscles and liver to optimize endurance and boost exercise performance. In fact, a study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would but without all the unhealthy sugar. In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia seed drink. In the end, the runners' times were matched, but the half-chia group consumed far less sugar.

Plus, the protein in chia seeds can help build muscle mass and increase strength to help fuel your workouts. Research shows that consuming protein as a post-workout meal can aid in the repair of muscle tissues and can also build new muscle to speed up recovery time between workouts.

6. Build Stronger Bones

One of the biggest chia seed health benefits is the ability to strengthen bone health and preserve bone density while reducing the risk of serious conditions like osteoporosis. This is because chia seeds are loaded with calcium and manganese, two minerals that are incredibly important for maintaining bone health.

With about 99 percent of the calcium in your body stored in your bones, calcium serves an important role in maintaining bone strength and density. Manganese is also involved in bone metabolism, with studies showing that a deficiency in this key nutrient can impair bone resorption and decrease bone formation. Impressively enough, a single ounce of chia seeds contains 18 percent of the calcium you need in a day while also meeting 30 percent of your daily manganese requirements to help build stronger bones.

7. Aid in Weight Loss

Adding chia seeds to your diet is an excellent way to enhance weight loss and help shed stubborn pounds. Chia seeds also rank among the top plant-based protein foods, which is why chia seeds protein is great to consume for those trying to put on lean muscle, burn fat, and manage hunger and appetite.

Studies show that increasing your intake of protein can promote weight loss by curbing cravings and cutting caloric intake. One study published in the American Journal of Clinical Nutrition, for example, showed that increasing protein intake by just 15 percent of daily calories led to significant decreases in energy intake and appetite. Other research shows that following a high-protein diet rich in foods like chia seeds could reduce levels of ghrelin, the hormone responsible for stimulating hunger.

8. Fight Cancer Growth

Chia seeds are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in many plant foods. In 2013, an in-vitro study published in the Journal of Molecular Biochemistry found that ALA helped limit the growth of both breast and cervical cancer cells. Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells in the body. While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer. This discovery also makes chia seeds potential cancer-fighting foods.

9. Enhance Oral Health

Because chia seeds are packed with calcium, phosphorus, vitamin A and zinc, it's no wonder that promoting oral health makes the list as a top benefit of chia seeds. Calcium is the building block of your teeth that is necessary for maintaining oral health. Meanwhile, zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away. Vitamin A and phosphorus are also important for strong teeth and a healthy mouth, both of which are plentiful in chia seeds.

Nutrition Facts

Take a look at the chia seeds nutrition facts, and it's easy to tell why they're so good for you. Each serving contains a small amount of chia seeds calories but is rich in protein, fiber, manganese, phosphorus and calcium. Plus, chia seeds also contain omega-3 fatty acids and other important micronutrients and antioxidants that are important to health as well. This explains why there are so many chia seeds benefits.

One ounce (about 28 grams) of chia seeds contains approximately:
137 calories
12.3 grams carbohydrates
4.4 grams protein
8.6 grams fat
10.6 grams dietary fiber
0.6 milligram manganese (30 percent DV)
265 milligrams phosphorus (27 percent DV)
177 milligrams calcium (18 percent DV)
1 milligram zinc (7 percent DV)
0.1 milligram copper (3 percent DV)
44.8 milligrams potassium (1 percent DV)

In addition to the nutrients listed above, chia seeds also contain several essential fatty acids; vitamin A, vitamin B, vitamin E and vitamin D; and minerals, such as iron, iodine, magnesium, niacin and thiamine.

Uses in Ayurveda and Traditional Medicine

Given the powerful nutritional value of chia seeds and the long list of health benefits of chia seeds, it should come as no surprise that they have been used for their potent healing properties in many branches of traditional medicine.

According to Ayurveda, chia seeds can help nourish the blood and promote regularity, thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance. Chia seeds can also reduce inflammation, promote kidney health and support proper hydration.

Chia seeds were also originally grown in Central and South America and were used as a natural remedy to enhance endurance and provide strength to warriors. In fact, these ancient civilizations believed that chia seeds possessed supernatural powers and attributed much of their stamina to the super seed.

Chia Seeds vs. Flax Seeds vs. Hemp Seeds

Chia seeds, flax seeds and hemp seeds are the three most popular varieties of seeds for their crunchy texture, mild flavor and the wealth of chia seeds benefits that they can provide. All three are rich in fiber and protein and make valuable additions to a vegan or vegetarian diet for their medicinal properties and extensive nutrient profile.

Ounce for ounce, chia seeds contain the highest amount of fiber and are especially rich in soluble fiber, which can help lower cholesterol levels, reduce appetite and promote regularity. They are also easy to digest, and unlike other types of seeds, they can be consumed either whole or ground. Plus, they boast a good amount of several other micronutrients, including calcium, manganese and phosphorus.

Flax seeds pack in the most omega-3 fatty acids per serving, which is important for reducing inflammation and preventing chronic disease. Flax seeds are also high in lignans, which are plant compounds that acts as an antioxidant and have been linked to protection against cancer and heart disease. Unlike chia seeds, however, flax seeds need to be ground up before consumption in order to maximize the potential health benefits.

Compared to chia seeds and flax seeds, hemp seeds pack in the highest amount of plant-based protein per serving. They're also rich in magnesium, zinc and iron, three minerals that are essential to many aspects of health. However, they also contain a much higher ratio of omega-6 to omega-3 fatty acids, a nutrient which most of us get too much in our diets already. Experts typically recommend keeping this ratio as low as possible to relieve inflammation and prevent chronic disease.

Where to Find and How to Grow Chia Seeds

Wondering where to buy chia seeds? They can be found in the health food section of most grocery stores or ordered in bulk quantities online. There are various different types of chia seeds available, including black chia seeds, white chia seeds, milled seeds and pre-hydrated chia. Chia seed oil is also available and can be applied topically to supply your skin with a good amount of hydrating essential fatty acids.

Regardless of what type of chia you decide to buy, opt for organic chia seeds whenever possible and buy from a reputable retailer to ensure you're getting the best bang for your buck.

You can also try growing chia at home in either an indoor or outdoor garden. Sprinkle the seeds over soil, and be sure to provide enough space for your plant as they tend to grow tall, with some reaching up to six feet. Water seeds daily, and start harvesting once most of the petals have fallen off the flowers of the chia plant. Then pick the flower heads and place them in paper bags to allow them to dry. Once dried, the seeds should separate from the plant rather easily and can then be collected and used in your favorite dishes — everything from simple cereals to low-carb bread recipes to the classic chia seed pudding.

History

Many people wonder: Where do chia seeds come from?