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NUTRITIONAL BENEFITS

The water content in watermelon is extremely high at 92%. It is rich in beta-carotene, folate, vitamin C, vitamin B5 and smaller amounts of B1, B2, B3 and B6.

This big fruit is a rich source of essential minerals like calcium, magnesium, phosphorus, potassium, sodium and smaller amounts of copper, iron and zinc.

As in tomatoes, watermelon is loaded with lycopene, the red carotenoid pigment that gives it the red color. This important anti-oxidant is powerful in neutralizing harmful free radicals in our body.

 

 

HEALTH BENEFITS

Watermelon is basically very cleansing, alkalinizing, diuretic and mineralizing. It is very effective in promoting intestinal elimination, keeping the body free from toxic wastes.

Its juice is easily digestible and are completely absorbed for all its minerals, providing much needed nutrients to the body.

The alkalinizing effect maintains the acid-alkaline balance in the body, neutralizing the toxic condition of the body resulting from excessive intake of acid-forming foods.

Drawing from the rich anti-oxidant and beta-carotene, the health effects of watermelon juice are immense.

Asthma:  The powerful anti-oxidant in watermelon reduces toxic matters in the body, that in turn reduces asthma attacks.

Arthritis:  The rich beta-carotene and vitamin C content in this big fruit do wonders in quenching inflammation that contributes to conditions like osteoarthritis or rheumatoid arthritis.

Bladder problems:  Its cleansing and natural diuretic effect is totally healing for kidney and bladder problems

Cholesterol:  Watermelon juice is healthful in preventing cholesterol from clogging arteries and can increase HDL, the good cholesterol, reducing the risks of cardiovascular diseases.

Constipation:  Drink a big glass of watermelon juice. It is very effective in aiding the elimination of wastes. Consuming plenty of this red juice will do a lot of good.

Fluid retention:  Its diuretic action helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

Heart attack:  The combination of folate and the other essential vitamins in this fruit plays an important role in reducing the risks of heart attacks, strokes and colon cancer.

Itchiness:  As watermelon juice cleanses the body of toxic wastes, it also greatly reduces itchiness that result from toxicity of acidosis.

Prostate Cancer:  Lycopene (from red watermelons) has been extensively researched for its anti-oxidant and cancer-preventing properties. It is reported to be especially protective against prostate cancer.

Skin Blemish:  Use watermelon externally by applying a small piece liberally on your face. Leave for ten minutes, then wash off with warm water, followed by a splash of cold water.

NUTRITIONAL BENEFITS

The water content in watermelon is extremely high at 92%. It is rich in beta-carotene, folate, vitamin C, vitamin B5 and smaller amounts of B1, B2, B3 and B6.

This big fruit is a rich source of essential minerals like calcium, magnesium, phosphorus, potassium, sodium and smaller amounts of copper, iron and zinc.

As in tomatoes, watermelon is loaded with lycopene, the red carotenoid pigment that gives it the red color. This important anti-oxidant is powerful in neutralizing harmful free radicals in our body.

 

HEALTH BENEFITS

Watermelon is basically very cleansing, alkalinizing, diuretic and mineralizing. It is very effective in promoting intestinal elimination, keeping the body free from toxic wastes.

Its juice is easily digestible and are completely absorbed for all its minerals, providing much needed nutrients to the body.

The alkalinizing effect maintains the acid-alkaline balance in the body, neutralizing the toxic condition of the body resulting from excessive intake of acid-forming foods.

Drawing from the rich anti-oxidant and beta-carotene, the health effects of watermelon juice are immense.

Asthma:  The powerful anti-oxidant in watermelon reduces toxic matters in the body, that in turn reduces asthma attacks.

Arthritis:  The rich beta-carotene and vitamin C content in this big fruit do wonders in quenching inflammation that contributes to conditions like osteoarthritis or rheumatoid arthritis.

Bladder problems:  Its cleansing and natural diuretic effect is totally healing for kidney and bladder problems

Cholesterol:  Watermelon juice is healthful in preventing cholesterol from clogging arteries and can increase HDL, the good cholesterol, reducing the risks of cardiovascular diseases.

Constipation:  Drink a big glass of watermelon juice. It is very effective in aiding the elimination of wastes. Consuming plenty of this red juice will do a lot of good.

Fluid retention:  Its diuretic action helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women.

Heart attack:  The combination of folate and the other essential vitamins in this fruit plays an important role in reducing the risks of heart attacks, strokes and colon cancer.

Itchiness:  As watermelon juice cleanses the body of toxic wastes, it also greatly reduces itchiness that result from toxicity of acidosis.

Prostate Cancer:  Lycopene (from red watermelons) has been extensively researched for its anti-oxidant and cancer-preventing properties. It is reported to be especially protective against prostate cancer.

Skin Blemish:  Use watermelon externally by applying a small piece liberally on your face. Leave for ten minutes, then wash off with warm water, followed by a splash of cold water.

Watermelon represents a healthy and delicious treat, enjoyed by both kids and adults alike. The melon, a relative of other fruits such as cantaloupe or honeydew, contains a sweet pink or yellow flesh, surrounded by layers of white and green rind. Watermelon can be enjoyed on its own, as an addition to fruit salad -- or even cooked and grilled as a watermelon steak. In addition to its pleasant taste, watermelon contains a number of essential nutrients to benefit your health.

Calories and Energy

Watermelon provides a moderate amount of energy. A 100 g serving of the fruit contains approximately 30 calories, while one cup of diced watermelon contains 46 calories. Water makes up the bulk of watermelon flesh, accounting for over 90 percent of the weight of the fruit, which explains the melon's relatively low calorie content. As a result, watermelon provides an ideal desert for dieters or those looking to lose weight.

Carbohydrate Content

The majority of the calories from watermelon come from its sugar content. Watermelon contains approximately 7.5 g of carbohydrates per 100 g of fruit. Fructose -- a natural fruit sugar, makes up the majority of the sugar content of watermelon, providing the fruit with a sweet taste. In addition, watermelon contains a modest amount of dietary fiber, indigestible carbohydrate matter that promotes the movement of stool through your digestive system. Each 100 g serving of the fruit provides 0.4 g of fiber.

Vitamins and Minerals Content

Watermelon also contains a number of essential vitamins and minerals. In particular, watermelon provides a rich source of vitamins A and C, as well as the essential mineral potassium. Vitamin A helps to promote proper vision, and both vitamins A and C contribute to healthy skin and hair. Potassium helps to regulate your blood pressure, possibly helping to prevent hypertension, a risk factor for heart disease. Consuming watermelon, along with other nutritious foods, helps provide your body with the minerals and vitamins needed to sustain your health.

Other Nutrients

Another beneficial nutrient in watermelon is lycopene, the compound that provides watermelon flesh with its reddish-pink hue. Lycopene acts as an antioxidant in your body, and consuming lycopene may have a number of health benefits. A diet rich in lycopene may lower your risk of developing heart disease, as well as prostate, skin, cervical, lung and bladder cancer, according to Florida State University. Watermelon provides one of the richest dietary sources of lycopene, so consume the fruit regularly to help maintain your health.

Watermelon represents a healthy and delicious treat, enjoyed by both kids and adults alike. The melon, a relative of other fruits such as cantaloupe or honeydew, contains a sweet pink or yellow flesh, surrounded by layers of white and green rind. Watermelon can be enjoyed on its own, as an addition to fruit salad -- or even cooked and grilled as a watermelon steak. In addition to its pleasant taste, watermelon contains a number of essential nutrients to benefit your health.

Calories and Energy

Watermelon provides a moderate amount of energy. A 100 g serving of the fruit contains approximately 30 calories, while one cup of diced watermelon contains 46 calories. Water makes up the bulk of watermelon flesh, accounting for over 90 percent of the weight of the fruit, which explains the melon's relatively low calorie content. As a result, watermelon provides an ideal desert for dieters or those looking to lose weight.

Carbohydrate Content

The majority of the calories from watermelon come from its sugar content. Watermelon contains approximately 7.5 g of carbohydrates per 100 g of fruit. Fructose -- a natural fruit sugar, makes up the majority of the sugar content of watermelon, providing the fruit with a sweet taste. In addition, watermelon contains a modest amount of dietary fiber, indigestible carbohydrate matter that promotes the movement of stool through your digestive system. Each 100 g serving of the fruit provides 0.4 g of fiber.

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Vitamins and Minerals Content

Watermelon also contains a number of essential vitamins and minerals. In particular, watermelon provides a rich source of vitamins A and C, as well as the essential mineral potassium. Vitamin A helps to promote proper vision, and both vitamins A and C contribute to healthy skin and hair. Potassium helps to regulate your blood pressure, possibly helping to prevent hypertension, a risk factor for heart disease. Consuming watermelon, along with other nutritious foods, helps provide your body with the minerals and vitamins needed to sustain your health.

• Other Nutrients

Another beneficial nutrient in watermelon is lycopene, the compound that provides watermelon flesh with its reddish-pink hue. Lycopene acts as an antioxidant in your body, and consuming lycopene may have a number of health benefits. A diet rich in lycopene may lower your risk of developing heart disease, as well as prostate, skin, cervical, lung and bladder cancer, according to Florida State University. Watermelon provides one of the richest dietary sources of lycopene, so consume the fruit regularly to help maintain your health.

The health benefits of grapefruits are wide-ranging and nearly unmatched by any other fruit. A glass of chilled grapefruit juice, especially in winter, helps seriously boost your levels of vitamin C, which gives grapefruits a high place amongst various citrus fruits. It’s packed with the benefits derived from various nutrients and vitamins, including potassium and lycopene. Along with these, it also contains calcium, sugar and phosphorous. In terms of its culinary value, it is considered a wonderful appetizer, and is regularly included for breakfast as a refreshing and energizing start to the day.

Grapefruits are high in fiber and low in calories, and they contain bioflavonoids and other plant chemicals that protect against serious diseases like cancer, heart disease, and the formation of tumors. Grapefruits increase the body’s metabolic rate, lower insulin levels and give you a feeling of fullness and normality. It assists the human body in fighting various conditions like fatigue, fever, malaria, diabetes, constipation, indigestion, urinary problems, excess acidity and many more.

There are plenty of major health benefits of grapefruits, which are also known to be powerful drug/poison eliminators. It works as a natural antiseptic for external wounds, and it functions as a liver tonic. It contains a high water content, which helps in changing the complexion of the skin and increasing the body’s metabolic rate. The pulp and fiber of grapefruits supply healthy bulk to our food intake, which aids bowel movements and reduces chances of colon cancer. It also helps to quench thirst and thus, reduces the burning sensation that arises during fever. The Asia Pacific Journal of Clinical Nutrition suggests that the intake of grapefruit reduces the risk of developing prostate cancer.

Health Benefits of Grapefruits

Appetite Loss:Grapefruit works as an excellent appetite suppressant as compared to many other substances and foods. It is said that smell of the grapefruit reduces the feeling of hunger, which is the reason why people often include grapefruit in their weight loss programs. The high amounts of fiber contained in this fruit can also satisfy hunger and help people avoid the temptation to overeat, since it is a bulky food, and stimulates cholecystokinin to be released, a hormone that regulates digestive juices and acts as a hunger suppressant.

Influenza: Grapefruit is a valuable remedy for influenza, since it helps to minimize acidity in the system. The bitter properties arising from an essence called ‘naringin’ in grapefruits tones up the system and the digestive process. Naringin is also considered a flavonoid, which are powerful antioxidant sources in the human diet. They also have antiviral, antifungal, antibacterial, anti-cancer, and anti-inflammatory qualities, making them one of the most important lines of defense in the immune system, protecting against influenza as well as many other serious conditions.

Malaria: The juice, or the fruit itself, contains valuable and natural ‘quinine’ which is advantageous for the treatment of malaria. Quinine is an alkaloid with a long history of treating malaria, as well as lupus, arthritis, and nocturnal leg cramps. It is not an easy component to find in many foods, so grapefruits are a beneficial and rare example. The quinine can be easily extracted from the fruits by boiling a quarter of grapefruit and straining the pulp.

Fever: The pulp or the juice of grapefruit helps patients recover quickly from fevers, and it reduces the burning sensation that occurs when the body reaches a high temperature. It is also known as a way to boost the immune system against colds and other common illnesses. Grapefruit juice, when combined with water, can quench thirst very quickly and can keep you hydrated longer. Most of these benefits come from the high content of vitamin-C in grapefruits, which acts as a general immune system defense system and can help the body fight to break fevers.

Fatigue: Grapefruits are also beneficial in the treatment of fatigue, so it can help you to dispel your general tiredness caused from routine or boring work. Drinking equal amounts of grapefruit juice and lemon juice can be a refreshing and delicious way to quickly boost your energy levels. Nootkatone is a very rare and important compound found within grapefruits, and is probably its most valuable component in terms of extracting as an aromatic substance. Nootkatone improves energy metabolism in the body through AMPK activation. This results in higher endurance and energy, increased weight loss, and a reduction in the the chances of developing diabetes.

Indigestion: Grapefruit is useful for solving the problem of indigestion. It is very light as compared to other foods and thus, acts immediately on indigestion by easing the heat and irritation caused in the stomach. It improves the flow of digestive juices, which eases the movement of the bowels and keeps your excretory system regulated. This is due to the presence of fiber and vegetative pulp in grapefruits, that adds bulk to the bowels and regulates your excretory schedule, and grapefruit extract is also often used in modern medicine for these same reasons.

Insomnia: A simple glass of grapefruit juice, if drunk before going to bed, can promote healthy sleep and alleviate the irritating symptoms and repercussions of insomnia. This is due to the presence of tryptophan in grapefruits, the chemical we often associate with becoming sleepy after big meals. The levels of tryptophan in grapefruit juice lets us nod off peacefully to sleep.

Diabetes: Diabetic patients can safely eat grapefruit, because consuming grapefruit can reduce the level of starch in the body. If a patient is diabetic, intake of grapefruit can help them to regulate the flow of sugar in their body, effectively handling the disease. recent studies have shown this beneficial relationship between diabetes and grapefruits to be due to the flavonoid content of grapefruits, along with a number of other healthy benefits from those compounds.

Acidity: Fresh grapefruit juice creates an alkaline reaction after digestion. The citric acid of the fruit is contained in the human body and thus, increases the effect of the alkalinity reaction after digestion. The juice extracted from the grapefruit is beneficial in preventing acid formation and many other diseases that arise due to the presence of excess acidity in the body.

Constipation: A glass full of freshly squeezed grapefruit juice in the morning is a great remedy to control constipation. The juice stimulates the colon and other parts of the body relating to the digestive system. This is due to the stimulating effect of fiber on the secretion and stimulation of gastric juices that ease the constriction of the digestive tract and induce a bowel movement.

Flatulence: 10 to 20 drops of grapefruit juice, taken before all three meals of the day, can work as an appropriate pro-biotic and digestive enzyme, and will relieve excess flatulence and stomach discomfort. Further research needs to be done on the exact mechanism behind this phenomenon, but again, people believe it relates to flavonoid content in citrus fruits like grapefruits.

Urinary Disorders:Grapefruit juice is quite rich in potassium and vitamin C, so it is one of the best treatments for dangerously reduced urination that is often caused by liver, kidney or heart problems. Furthermore, its high potassium content works as a vasodilator, meaning that blood vessels and arteries relax, reducing blood pressure and lessening the risk of heart attacks and strokes. Also, increased levels of potassium have been associated with higher cognitive function because of increased blood and oxygen flow to the brain!

Consumption of Grapefruit is Better than Many Other Medicines
Grapefruits are natural sources of medicine that help the body fight off various diseases. This fruit is readily available in any season. It is completely natural and much better than consuming artificial pharmaceuticals to relieve some of your most basic health conditions. It enables the human body to regulate your cholesterol, which means that it minimizes the risk of various cardiovascular diseases caused by cholesterol issues. The Journal of Agricultural and Food Chemistry shows that consumption of grapefruit can reduce LDL cholesterol (bad cholesterol), as well as hazardous triglycerides.

Peach is an amazing juicy fruit which originates from China and is loved by millions of people throughout the world. It is a low calorie fruit with great aroma valued for its rich chemical content which includes numerous nutrients and vitamins. Health benefits of peach juice embrace various therapeutic properties of this fruit, as well as its great refreshing and nourishing actions. Raw peach juice can be a great solution to quench the thirst and recharge your body with energy and optimism.

Peaches and raw peach juice are great sources of microelements like iron, zinc, magnesium, manganese, calcium, iron, sulfur, and others, as well as vitamin A, vitamin B1, vitamin B2, vitamin B9, vitamin C and vitamin E.  Drinking raw peach juice is linked to many advantages and benefits to your health. After juicing the peaches, it is recommended to add some other juices like orange juice or apple juice as raw peach juice sometimes can be too thick. Check out top 5 health benefits of peach juice.

• Raw peach juice can be used to combat various digestive problems. This juice is rich in alkalines which help relieve the symptoms of gastritis, indigestion, constipation, heaviness in the stomach, meteorism, flatulence, nausea and so on. It is a great natural remedy to fight digestive problems caused by headaches, stresses, anxiety, menopause and other similar conditions. Raw peach juice can be used to remove worms from the intestines.
• 
• It aids kidney function. Raw peach juice benefits include excellent diuretic and laxative properties; therefore, this natural product can be used to tone and stimulate the function of kidneys and bladder. Regular consumption of raw peach juice is linked to lower chances of nephritis and other numerous diseases of kidneys and liver. It can assist in dissolving kidney and bladder stones.
• This juice can be used to support heart health. First of all, it helps strengthening heart muscle and stimulate blood flow. As a result, this leads to improved blood pressure, lower cholesterol levels in blood and lower chances of atherosclerosis, myocardial infarction and other serious cardiovascular diseases. This natural product is a great source of iron, therefore, raw peach juice benefits include protecting us against anemia.
• Raw peach juice is a great solution for weight loss. 100 ml of think and nutritious peach juice have only 57 calories, making this beverage very good for weight loss. Peaches and raw peach juice are very often included to numerous weight loss programs and diet plans.
• Health benefits of peach juice include boosting our immunity system. Due to a high content of natural vitamins, raw peach juice can assist our body in developing great natural protection for many common diseases and ailments.

Tomato juice's unique balance of nutrients, including the cartenoid known as lycopene, appear to give the beverage special properties, notes the nonprofit website WHFoods.org, which studies "the world's healthiest foods." Tomatoes and tomato juice have been shown to have anti-inflammatory properties, to reduce blood clots and to be an effective antioxidant. Part of this remarkable effect comes from the vitamins with which the fruit is packed. For optimum health, choose a low-sodium tomato juice variety.

Vitamin C

An 8-oz. glass of tomato juice supplies you with almost three-quarters of the daily recommended dose of vitamin C, or ascorbic acid. The nutrient, which many people associate only with citrus fruits, is a strong antioxidant. Antioxidants fight the effect of common environmental and food toxins known as "free radicals," which contribute to disease and aging. The University of Maryland Medical Center notes that researchers believe vitamin C helps protect against high blood pressure and may also minimize artery damage associated with heart disease. The body can't make collagen without vitamin C, so consuming tomato juice and C-rich foods may help ward off osteoarthritis, according to UMMC. Other foods high in vitamin C include citrus fruits and juices, green peppers, strawberries and broccoli.

Vitamin A

Contributing 22 percent of your daily vitamin A requirement, tomato juice is a good addition to A-rich plant foods like carrots, apricots and leafy green vegetables, as well as animal products such as liver, eggs and milk. Interestingly, the plants which contribute vitamin A to humans don't actually contain it. The body converts cartenoids such as beta carotene in the plants into vitamin A. The nutrient, also known as retinol, helps you maintain strong vision. UMMC points out that children who are deficient in Vitamin A are more prone to serious infections, including measles. According to WHFoods.org, signs of a lack of vitamin A include "goosebump-like" skin, night blindness and frequent infections. Like vitamin C, vitamin A provides antioxidant protection, especially against colon cancer, asthma, complications from diabetes and atherosclerosis.

Vitamin B6

While it also contains the B vitamins niacin, thiamin and riboflavin, tomato juice is richest in B6, also known as pyridoxine. Foods highest in the nutrient include bananas, liver, chicken breast, beef tenderloin and several kinds of fish. Tomato juice gives you about 13 percent of the recommended amount of daily B6. Like the other B vitamins, B6 helps the body produce energy and efficiently process protein and fats. B6 additionally contributes to healthy sleep and mood patterns by helping the body generate melotonin, serotonin and norepinephrine hormones, according to UMMC.

Additional Nutrients

An 8-oz. glass of tomato juice also provides about a quarter of the daily recommended value of calcium. Other nutrients in tomato juice include vitamins B1, B2, B3, B12 and E, along with iron, phosphorous, magnesium, manganese and zinc.

Tomato juice's unique balance of nutrients, including the cartenoid known as lycopene, appear to give the beverage special properties, notes the nonprofit website WHFoods.org, which studies "the world's healthiest foods." Tomatoes and tomato juice have been shown to have anti-inflammatory properties, to reduce blood clots and to be an effective antioxidant. Part of this remarkable effect comes from the vitamins with which the fruit is packed. For optimum health, choose a low-sodium tomato juice variety.

Vitamin C

An 8-oz. glass of tomato juice supplies you with almost three-quarters of the daily recommended dose of vitamin C, or ascorbic acid. The nutrient, which many people associate only with citrus fruits, is a strong antioxidant. Antioxidants fight the effect of common environmental and food toxins known as "free radicals," which contribute to disease and aging. The University of Maryland Medical Center notes that researchers believe vitamin C helps protect against high blood pressure and may also minimize artery damage associated with heart disease. The body can't make collagen without vitamin C, so consuming tomato juice and C-rich foods may help ward off osteoarthritis, according to UMMC. Other foods high in vitamin C include citrus fruits and juices, green peppers, strawberries and broccoli.

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Chia seeds: the health benefits

•  Nutritional lowdown:

They may not be much to look at, but chia seeds pack a nutritional punch.

One tablespoon of chia seeds contains around 65 calories, 5.5 grams of fiber, 2 grams of protein, 88 milligrams of calcium, 2.5 grams of omega-3 fatty acids and just 0.5 grams of saturated fat.

• Omega-3 fatty acids

There’s evidence to suggest that omega-3 fatty acids reduce inflammation in the body, and they may help reduce the symptoms of rheumatoid arthritis and osteoarthritis.

Because your body can’t produce these fatty acids on its own, you have to get them entirely from your diet.

But chia seeds contain alpha-linolenic acid (ALA) rather than DHA and EPA, which have the most scientific backing for being beneficial to arthritis sufferers. Humans only partially convert ALA to DHA and EPA.

The conclusion? Oily fish is still a better source of omega-3 fatty acids DHA and EPA, but chia seeds could be a good substitute for vegetarians.

• A source of fiber

Fiber can help you feel fuller for longer, keep you regular and may even prevent bowel cancer in the long term. You should be aiming to get at least 18 grams of fiber every day, and including chia seeds in your diet could help you reach that target.

Like wholegrains, chia seeds are particularly rich in insoluble fiber – just the kind you want if you’re constipated or suffering from constipation-induced hemorrhoids.

Insoluble fiber helps keep our digestive system healthy and our bowel movements regular by adding bulk.

• Protein

Chia seeds are about 14% protein by weight (very high compared with most plants) – which is great if you don’t eat meat and struggle to include enough protein in your diet.

You should be aiming to eat about 8 grams of protein every day for every 20 pounds you weigh.

How to eat more chia seeds (safely)

Soak before you eat

Chia seeds are like sponges: they can absorb up to 27 times their dry weight in water. When they absorb a liquid, they swell up and become gel-like in texture.

So if you eat them dry, they could possibly dehydrate you. If you can, soak your chia seeds in liquid before eating them.

Introducing more fiber

You should always up your fiber intake slowly to give your digestive system time to adjust. Too much fiber too soon can result in symptoms like cramps, bloating, diarrhea or constipation.10 Also make sure you’re drinking enough water to accommodate all that extra fiber.

And if you suffer from irritable bowel syndrome (IBS), be cautious about how much fiber you’re adding to your diet.

If you’re new to chia seeds, start small – just a teaspoon at first – and monitor how your body handles it.

Recipe inspiration

Another benefit of chia seeds is their flavor – or rather lack of flavor. Because they don’t taste of much, they’re very versatile and can be easily added to your favorite foods.

•  Nutritional lowdown:

They may not be much to look at, but chia seeds pack a nutritional punch.

One tablespoon of chia seeds contains around 65 calories, 5.5 grams of fiber, 2 grams of protein, 88 milligrams of calcium, 2.5 grams of omega-3 fatty acids and just 0.5 grams of saturated fat.

• Omega-3 fatty acids

There’s evidence to suggest that omega-3 fatty acids reduce inflammation in the body, and they may help reduce the symptoms of rheumatoid arthritis and osteoarthritis.

Because your body can’t produce these fatty acids on its own, you have to get them entirely from your diet.

But chia seeds contain alpha-linolenic acid (ALA) rather than DHA and EPA, which have the most scientific backing for being beneficial to arthritis sufferers. Humans only partially convert ALA to DHA and EPA.

The conclusion? Oily fish is still a better source of omega-3 fatty acids DHA and EPA, but chia seeds could be a good substitute for vegetarians.

• A source of fiber

Fiber can help you feel fuller for longer, keep you regular and may even prevent bowel cancer in the long term. You should be aiming to get at least 18 grams of fiber every day, and including chia seeds in your diet could help you reach that target.

Like wholegrains, chia seeds are particularly rich in insoluble fiber – just the kind you want if you’re constipated or suffering from constipation-induced hemorrhoids.

Insoluble fiber helps keep our digestive system healthy and our bowel movements regular by adding bulk.

• Protein

Chia seeds are about 14% protein by weight (very high compared with most plants) – which is great if you don’t eat meat and struggle to include enough protein in your diet.

You should be aiming to eat about 8 grams of protein every day for every 20 pounds you weigh.

How to eat more chia seeds (safely)

Soak before you eat

Chia seeds are like sponges: they can absorb up to 27 times their dry weight in water. When they absorb a liquid, they swell up and become gel-like in texture.

So if you eat them dry, they could possibly dehydrate you. If you can, soak your chia seeds in liquid before eating them.

Introducing more fiber

You should always up your fiber intake slowly to give your digestive system time to adjust. Too much fiber too soon can result in symptoms like cramps, bloating, diarrhea or constipation.10 Also make sure you’re drinking enough water to accommodate all that extra fiber.

And if you suffer from irritable bowel syndrome (IBS), be cautious about how much fiber you’re adding to your diet.

If you’re new to chia seeds, start small – just a teaspoon at first – and monitor how your body handles it.

Recipe inspiration

Another benefit of chia seeds is their flavor – or rather lack of flavor. Because they don’t taste of much, they’re very versatile and can be easily added to your favorite foods.

- See more at: http://pain-focus.com/pcpost/chia-seeds/#sthash.Z3AGKT1F.dpuf