Keeps You at a Healthy Weight

29/01/2023

Chia has come a long way since it first sprouted out of funny pottery in TV commercials. These tiny seeds pack in 10 grams of fiber in a 2-tablespoon serving. They also contain proteins, omega-3 fatty acids, antioxidants, and minerals like: iron, calcium, magnesium, and zinc.

29/01/2023

Seeds are rich in nutrients and have many health benefits. These small but mighty kernels are high in vitamins and minerals the body needs to function at peak performance. Seeds are extremely versatile and can be incorporated easily into a variety of different recipes. Need more energy? Want a slimmer waist? There's a seed for that!

29/01/2023

There is one downside to beans. You may get gas if you suddenly add a lot of beans to your diet. It's not usually unhealthy, but it can be unpleasant. You should get less gas after the first week, as your body gets used to it. Drinking plenty of water can help. So can over-the-counter meds like Beano. Preparation makes a difference, too. You'll get less gas from dried beans if you soak them overnight and throw away the water.

29/01/2023

Don't worry if you don't have time to soak and cook your beans. You just need to heat them up, and you're good to go. Canned beans have many of the same nutrients, though home-cooked beans may have slightly more. Just watch out for the extra salt that some brands add. You can rinse some of it off with water after you open them.

29/01/2023

Resistant starch acts like fiber in that it's harder to digest. It moves to the large intestine, where "healthy" bacteria in your gut feed on it. Resistant starches make you feel more full and keep your blood sugar down. You'll increase the resistant starch if you let your beans cool down and refrigerate them. Try a mixed bean salad as a simple summer side dish.

29/01/2023

This B vitamin is especially important for women who are pregnant or trying to have a baby because it helps prevent certain birth defects. It's also good for heart health, cell division, and your nervous system. You'll get about 300 micrograms -- three-quarters of the recommended daily amount -- in just one cup of pinto beans. It's the traditional base for the delicious refried beans used in many Mexican dishes.

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Your cells need it to fight off germs, make genetic material, and heal wounds. It helps children develop properly and aids your senses of smell and taste. A cup of chickpeas, also called garbanzo beans, has about 2.4 milligrams. That's about a quarter of what you need for the day. You can make it into a dip called hummus that works as a snack or a meal in itself.

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Your body needs the stuff for almost everything, including your heart, kidneys, muscles, and nerves. Beans have quite a bit of potassium, especially lima beans, which will give you almost 1,000 milligrams per cup. That's about double what you'll get from a banana.

29/01/2023

Magnesium helps make protein and bone, and stabilizes blood sugar. Black beans are a particularly good source at 120 milligrams in a single cup. That's about a third of the recommended daily amount. Try the tried-and-true combination of black beans and rice. Add a bit of shredded chicken and some lettuce and salsa for a delicious, healthy lunch.

29/01/2023

Your body uses iron to make blood proteins (hemoglobin and myoglobin) that help move oxygen around your body. It's also a key nutrient for your hormones, and connective tissue like tendons and ligaments. A cup of soybeans has almost 9 milligrams. You can cook soybean pods, also called edamame, in salted boiling water. Eat them warm, straight out of the pod.

29/01/2023

29/01/2023