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Chia Seeds 101
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Chia Seeds 101 – Top 8 Health Benefits & How To Consume?

Chia Seeds 101

Who knew something as small as chia seeds could pack such a nutritional punch? Here in Singapore, where we’re always on the lookout for the next big thing in health foods, chia seeds have quickly become a must-have in everyone’s pantry. They’re not just versatile and easy to incorporate into any meal, but their health benefits are through the roof!

Chia seeds have emerged as a powerhouse of nutrition, offering an array of health benefits that can significantly contribute to a balanced diet. Packed with omega-3 fatty acids, Chia seeds can elevate your heart health, improve digestion and reduce inflammation. Perfect for topping off your breakfast or enriching your salad, chia, in all its forms, offers versatility and vast health benefits.

In this article, we dive deep into the world of chia seeds, exploring their nutritional content, health benefits, how to incorporate them into your diet, and how they compare to flax seeds.

What Are Chia Seeds?

What are Chia Seeds

Chia seeds are small, black seeds from the Salvia hispanica plant, a member of the mint family, which is native to central and southern Mexico. Notwithstanding their ancient history as a dietary staple, chia seeds have gained modern popularity as a superfood due to their impressive nutritional profile and health benefits.

Chia Seed Nutrition (Per 2 Tablespoons or 15g):

Chia Seed Nutrition Facts

Top 8 Health Benefits of Chia Seeds

  1. Enhance Digestive Health: Chia seeds are an excellent source of dietary fiber, offering about 5-6 grams per serving of 2 tablespoons. This high fiber content aids in digestion by promoting the growth of good bacteria or probiotics in the gut and ensuring smooth bowel movements. Regular consumption can help prevent constipation and maintain a healthy digestive tract.

  2. Enhance Heart Wellness: The omega-3 fatty acids in chia seeds, particularly alpha-linolenic acid (ALA), play a crucial role in cardiovascular health. These fats help to reduce blood pressure, lower triglyceride levels, and elevate HDL cholesterol, the “good” cholesterol. This combination of effects protects against heart attack, stroke, and atherosclerosis. You may read this article for more information.

  3. Strengthen Your Bones: Chia seeds are a rich source of calcium, magnesium, and phosphorus, minerals essential for bone health. To put things in perspective, about three tablespoons of chia seeds will yield more calcium than a glass of milk. This makes chia a great alternative for those who don’t consume dairy products. Together, these nutrients contribute to bone mineral density and overall skeletal health.

  4. Blood Sugar Control: Incorporating chia seeds into your diet can help regulate blood sugar levels, thanks to their high fiber and healthy fat content. These components slow down the rate at which complex carbohydrates are digested and absorbed into the bloodstream, preventing blood sugar spikes after meals. This regulatory effect can reduce the risks of metabolic syndrome and type 2 diabetes.

  5. Great For Weight Management: The combination of fiber and protein in chia seeds can significantly aid weight management efforts. Fiber absorbs large amounts of water and expands in the stomach, increasing the feeling of fullness and reducing appetite. Protein also helps promote satiety, which leads to eating less food without feeling hungry. Together, they can help control weight by minimising calorie intake.

  6. Inflammation Reduction: Chronic inflammation is linked to several health conditions, including heart disease, cancer, and autoimmune diseases. Chia seeds contain significant amounts of omega-3 fatty acids and antioxidants, which have been shown to reduce inflammation markers in the body, promoting overall health and reducing the risk of chronic diseases.

  7. Improve Energy and Metabolism: Chia seeds are packed with B vitamins, zinc, iron, and magnesium, all of which are involved in energy metabolism. Their balanced blend of protein, fats, and fiber can help stabilize energy levels throughout the day. For athletes or those looking to enhance exercise performance, chia seeds can be a beneficial supplement for sustained energy and improved endurance.

  8. Mood Enhancement: Tryptophan, an amino acid found in chia seeds, is a precursor to serotonin, a neurotransmitter that plays a key role in mood regulation. Consuming chia seeds may help improve mood and promote better sleep quality by facilitating the production of serotonin and melatonin, the sleep hormone.

How To Consume

How To Consume Chia Seeds

Chia seeds are incredibly versatile and can be easily incorporated into your daily diet. Here are a few ideas:

  • Soaked in Liquid: Soak in water or milk overnight to make a chia pudding. For a quick recipe, you can also stir and soak chia seeds in water/beverages for a short period of time (at least a few minutes) to allow the seeds to bloat and absorb water before drinking the beverage. 
  • Added to Smoothies: Blend with fruits, vegetables, and liquid of choice.
  • As an Egg Substitute: Mix with water to form a gel and use in baking. The general ratio for making a chia seed egg substitute is 1 tablespoon of chia seeds to 3 tablespoons of water. Let the mixture sit for about 5-10 minutes until it forms a gel-like consistency similar to that of a raw egg.
  • Topping: Sprinkle on yogurt, salads, or oatmeal for a nutritional boost.

    If you’re looking for more creative ways to consume Chia Seeds, check out the recipes here.

What ’s the difference between White Chia Seeds and Black Chia Seeds?

There is no major nutritional difference between the black and white seeds. Studies have shown that the difference is more related to where and how the seed was grown, the soil condition of the area, and not so much the seed colour.

Summary

Chia seeds are a nutrient-rich superfood that can enhance your health in numerous ways. From improving digestive health to boosting heart health and aiding in weight management, the benefits are as versatile as the ways to consume them. By integrating chia seeds into your daily diet, you’re not only embracing a superfood but also adopting a healthier lifestyle with a stronger immune system in the long run.

For readers in Singapore looking to improve their health and wellness, incorporating chia seeds into your diet is a simple yet effective step towards healthy eating for the whole family. Whether the seeds are added to water, smoothies or breakfast recipes, made into chia pudding, or used as a nutritious topping, the possibilities are endless. Start exploring the benefits and recipes of chia seeds today and make them a staple in your health-conscious diet.

High Blood Pressure Foods
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Killing You Slowly : High Blood Pressure

High Blood Pressure Foods

One in three Singaporeans between age 18 to 74 years has hypertension (or persistent high blood pressure), according to the National Population Health Survey in 20201. This represents a sharp increase from the 24.2% in 2017. 

When a person’s blood pressure is consistently at 140/90mmHg or higher, he/she is said to have high blood pressure. A borderline high is between 130-139/85-89mmHg. 

Hypertension is often referred to as “the silent killer” because it may show no obvious symptoms and may strike you with a sudden cardiac arrest or heart attack. Older people are usually at higher risk as the vascular system changes with age. There’s a reduction in elastic tissue in their arteries, causing them to become stiffer and less compliant. Having said that, high blood pressure in young adults and even children is not uncommon in Singapore. 

The good news is high blood pressure can be managed with dietary and lifestyle changes. It is better to prevent it from young than to treat it later in life by taking blood pressure medication for the rest of your life.  

Tips To Manage High Blood Pressure 

1. Food Choices 

(a) Reduce Fat and Sodium Intake

The average Singaporean consumes as much as 3,600mg of sodium2 daily, which is close to 2 teaspoons of salt (9g salt) . This is almost twice the WHO’s daily recommendation of 2,000mg of sodium3 (or less than 5g salt). 

If you eat out often, opt for lower-salt and less-oil food options. As much as most of us love hawker fare, many hawker dishes are loaded with sodium. Laksa, for example, contains 7,904mg of sodium in one portion! Choose lower-sodium dishes, for example sliced fish bee hoon, herbal tonic soup, Teochew porridge, Thunder tea rice, economical rice with vegetables and fish (less gravy/sauce). Cut down on gravy- or sauce-based dishes such as lontong, laksa, and deep-fried foods. The gravies and sauces in hawker dishes usually have a lot of hidden sodium (and MSG) in them. 

If you prefer to prepare your meals at home, use less salt (or use lower-sodium salt) and less oil. We highly recommend choosing 1 of your daily meals to be low-in-sodium or sodium-free. The easiest way to do this without going crazy over what to eat at each mealtime is to go low-sodium for breakfast time – protein-rich oatmeals, overnight oats with chia seeds and fruit/nut toppings, smoothies with plant protein powders are easy and quick to prepare in the morning. Besides super-charging your body with an abundance of nutrients, these protein-rich breakfasts will make you feel full longer till lunch time while keeping your overall daily sodium intake lower. 

(b) Increase Fiber Intake – More Vegetables, Fruits, Nuts/Seeds

Incorporate a variety of colorful fruits, vegetables, high-fiber cereals, nuts/seeds and wholegrains into your daily meals or snacks. 

Potassium, magnesium and calcium in the diet have been shown4 to be important for hypertension control. The best sources of these micronutrients come from whole foods, such as fruits and vegetables, rather than supplements. We recommend sweet potatoes, bananas, dried apricots, watermelon, avocado, chia seeds, moringa leaf powder, cacao powder, broccoli, spinach, yoghurt and many more. 

(c) Embrace Healthy Cooking Methods

Use non-stick cookware to minimize the need for added oils or fats. Choose grilling, baking, or steaming over frying, and enhance meals with herbs and spices rather than excessive salt.

(d) Limit Highly Processed Foods

Opt for whole foods that are minimally processed. Highly processed foods such as many frozen ready-to-eat foods in supermarkets/convenience stores often contain high amounts of sodium used as preservatives to prolong shelf life.

(e) Learn to Read Food Labels

Pay attention to saturated fat and sodium/salt content on food labels. Choose products with reduced fat, low to zero sodium content, and no added salt whenever possible.

2. Exercise As Lifestyle

A lack of physical activity is linked to high blood pressure. While exercise alone cannot compensate for an unhealthy diet, regular physical activity is vital as it lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily.

However, it is important to note that the benefits of exercise will not be realized if it is not done consistently, as a habit. You can lose gains after stopping exercise for two weeks. The standard recommendation is to have moderate exercise for 150 minutes per week (or aim for minimum 30 min a day) or vigorous exercise for 75 minutes per week. 

Enhance the health of your heart, lungs, and circulatory system through activities like brisk walking, biking, swimming, hiking, dancing, and more. Remember to do something you enjoy so that it is easier to make the exercise a lifestyle habit. 

3. Lose Extra Pounds 

Blood pressure often increases as weight increases. Being overweight can also lead to sleeping issues such as sleep apnea (disrupted breathing during sleep), which further raises blood pressure. Losing weight is one of the most effective lifestyle changes for controlling blood pressure. 

4. Get Quality Sleep & Keep Stress Levels Low

Insomnia, sleep apnea, and not getting enough quality sleep can contribute to hypertension. Avoid large meals, drinking lots of water, alcohol, caffeine closer to bedtime. Try deep breathing exercises which have been shown to be beneficial for blood pressure and stress levels5.

5. Quit Smoking

Smoking increases blood pressure: it damages your heart and your blood circulation. 

Sources/References:

  1. Singapore Heart Foundation  : https://www.myheart.org.sg/health/risk-factors/high-blood-pressure/
  2. Health Promotion Board. (2019). National Population Health Survey (NPHS).
  3. World Health Organization (WHO) A salt intake of less than 5 grams (approximately 2g sodium) per person per day is recommended by WHO for the prevention of cardiovascular diseases, the leading cause of death globally.
  4. NIH National Library of Medicine: Potassium, Magnesium, and Calcium: Their Role in Both the Cause and Treatment of Hypertension 
  5. NIH National Library of Medicine : Deep breathing exercise at work: Potential applications and impact.

Conclusion

It is important to get your blood pressure checked regularly as high blood pressure is typically symptomless. Once diagnosed with high blood pressure, this chronic condition will stay for life and can lead to serious health problems and sudden stroke/heart attacks. Having said that, high blood pressure can be managed and kept under control if patients make effective lifestyle changes as mentioned in this blog and take BP-lowering medications as prescribed by their doctors. It is never too late to start managing high blood pressure. Take the first step today to make a lifestyle change that matters to your heart.

Healthy Breakfast Recipe
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Can cereals be a healthy breakfast choice?

Healthy Breakfast Recipe

The answer is yes ! Cereals can be healthy – if you know how to choose wisely.  Not all cereals are made equally. Some breakfast cereals are a great source of fibre, minerals, iron and quality protein while others are nutritionally poor, loaded with sugar and artificial ingredients. Thus, choosing the right kind of healthy breakfast cereals in Singapore is important in order to supercharge your mornings with good nutrition.

Here, in this blog, let’s discuss why and how to choose the right kind of healthy cereals.

Reasons To Choose The Right Breakfast Cereal For Your Morning Diet

1. Nutrition

Nutrition should be an important factor to consider when it comes to selecting the right cereal. A healthy breakfast cereal should be made up of whole grains and packed with fibre, complex carbs, and quality protein. It should also have a healthy amount of minerals (such as iron) and vitamins (such as B vitamins). Choose one that meets at least 10% to 25% of the body’s daily requirements for certain nutrients.

A fibre-rich healthy breakfast cereal helps maintain good digestive health. Choose a cereal that is high in fibre—at least 3-5 grams per serving. In addition, whenever you are checking the ingredients list on the label, whole grain (for example Quinoa, Oats, etc) should be the first ingredient (not sugar!).

2. Weight Management

Eating healthy breakfast cereals can help with weight management compared to having meats or simple carbs like white bread, white rice or noodles for breakfast. This is because these breakfast cereals (low in sugar) are usually packed with good nutrients such as complex carbs, fibre, and protein. They help with satiety, cleanse the colon and are digested more slowly in the body without spiking blood sugar levels. Keeping your blood sugar levels stable is important for weight control.

A bowl of healthy cereal with milk helps prevent the mid-morning fatigue that can often tempt us to consume junk foods. Mid-morning fatigue happens due to the sudden rise or drop in blood sugar levels. These healthy cereals are rich in complex carbohydrates and are digested more slowly in the body. This provides your body with instant and longer-lasting energy and helps manage sugar cravings.

3. Limited Added Sugar

Beware of cereal brands that have high sugar content (often more than 10g sugar per serving), especially in ‘child-friendly’ cereals. Sugar-laden cereals can lead to weight gain and tooth decay. Always check the nutrition table on the label. A low-sugar healthy breakfast cereal should have less than 5g of sugar per 100g cereal.

Don’t choose a cereal that has added sugar (or glucose or high-fructose corn syrup) listed among the first 3 ingredients on the product label. This is because the listing of the ingredients is done based on the weight and in descending order. The first ingredient on the ingredients list has the highest weight.

Do note that unhealthy simple sugars can take on different names such as high-fructose corn syrup, dextrose, glucose, and sucrose, among others.

4. Convenience

For those leading busy lifestyles like you and me, nothing can be simpler and quicker to prepare than a healthy no-cook breakfast cereal. The ready-to-eat or just add-to-water/milk breakfast meals are a blessing. Healthy breakfast cereals pack more important nutrients such as complex carbs, quality protein, fibre, minerals and B vitamins, etc.than highly processed, ready-to-eat meals from convenience stores. Comparatively, these are also much healthier than the usual popular breakfast options available in Singapore.

Your breakfast choice can have a positive impact on your immune system in the long run. Especially when you are time-poor when it comes to preparing healthy meals on a daily basis. If you cannot stay away from the locally popular but nutrient-poor breakfast options, indulge in them once or twice a week, it is ok!.  

Bottom Line

Start your day right with healthy cereals with good macro- and micro-nutrients– we recommend our carefully crafted range of Superfoods Breakfast Cereals

So, what are you waiting for? Choose your favourite breakfast cereal and start your health journey with good breakfast choices.

plant based protein powder
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The Do’s & Don’ts of Protein You Must Know

plant based protein powder

Protein aids in repairing and building parts of our body such as our body cells and tissues, organs, muscles, antibodies and hormones. It helps maintain muscle mass and strength to perform daily physical functions such as balancing and carrying items, especially as we age. Protein also helps in weight management.

For average Singaporean adults aged 18-49, the recommended daily protein intake is approximately 0.8g per kg of body weight. However, the daily recommended protein intake can be higher for people who live moderately active lifestyles or are older adults (50+). It should be coming in at 1.0-1.2g per kg of body weight instead. On average, adults aged 50 & above should consume approximately 50g to 60g of protein a day (depending on your body weight and lifestyle).

As you age, your body requires roughly 50% more protein than a younger adult to better preserve muscle mass and strength to maintain a certain quality of life. Benefits of having sufficient protein intake include an improvement of the body’s immune functions, faster muscle recovery from workouts, faster recovery from illnesses/surgeries, and better skin and hair health as the amino acids found in dietary protein are the building blocks of collagen, elastin and keratin- the structural components that make up healthy hair, skin and nails.

In this blog, we’ll cover the fundamentals of protein and we’ll also discuss the do’s and don’ts of protein.

Sources of Protein

Starting with the basics, let’s introduce you to the primary sources of protein.

Do’s and don’ts for Protein

In this segment, we’ll cover the dos and don’ts of protein you must know to include it in your diet in the right manner.

Do’s


Protein can be optimally obtained from natural food sources (particularly superfoods high in complete protein) rather than via supplementation. High-protein superfoods also boast nutrients that can promote absorption and provide more health benefits. For example,Quinoa is rich in Iron and B vitamins which are great for energy production and immune function. And Sacha Inchi Seeds, another complete protein source, is high in Omega 3 which has anti-inflammatory benefits.

Here are the do’s of protein you must keep in mind while including it in your diet.

  • Choose quality protein sources. We recommend more plant-based protein sources. There’s no need to stick to only one food for your protein source each time.
  • Have a mixture of animal and plant-based proteins as part of a balanced diet. For instance, Tofu, tempeh, edamame, Quinoa, and Sacha Inchi seeds.
  • If you are a meat eater, choose fresh, lean meats instead of processed, preserved and fatty meats.
  • If you are a vegan/vegetarian, you will need to consume a variety of protein sources to obtain all the necessary essential amino acids.

(note: only certain plant-based foods like Quinoa, Tofu, Buckwheat, Millet, Sacha Inchi Seeds, Chia Seeds, and Soybean contain all the essential amino acids and are complete protein sources).

Don’ts

A high-protein diet rich in natural plant protein sources carries much lesser risks of heart diseases or kidney stones as compared to animal protein sources. In addition, natural plant protein sources usually provide more health-benefiting nutrients such as more fibre, vitamins and minerals.

Focus on the following don’ts while you prepare a diet around protein.

  • Don’t consume too much protein. Those who follow very high-protein diets have a higher risk of kidney stones.
  • Maintain your protein intake. Too much protein can overwork the kidneys and lead to kidney damage conditions such as high protein levels in the urine.
  • Eating lots of meats such as beef, poultry, and pork as part of a high-protein diet may also lead to a higher risk of heart disease. These meats generally contain high amounts of saturated fats as compared to plant protein sources.
  • Excess protein consumed is usually stored as fat so it can lead to weight gain.

Can you consume too much protein?


The short answer is yes, especially if the individual is taking too much protein powder supplements (beyond recommended servings) or on a very-high-protein diet (e.g. Atkins diet).

How do you know if you are taking too much protein (usually in excess of 2g per kg of body weight)?

If you are taking too much protein you will experience some side effects and symptoms. These include indigestion, weight gain, unexplained exhaustion, constant urge to pee, bad breath, headache, constipation, etc.

Having too much protein can cause waste to build up in your blood. Your kidneys may not be able to remove all the extra waste, which can lead to kidney damage (a common condition here in Singapore).

Is protein deficiency possible?

Yes. One in two older adults (aged 50 & above) do not meet their protein requirements for their age in Singapore. This may be attributable to oral issues or chewing difficulties. To overcome this, mix things up with a softer diet of Quinoa Powder, PROATS, tofu, eggs and fish. You should also consider choosing daily food alternatives/staples that contain higher amounts of protein (e.g. Quinoa instead of white rice).

Who should consider a high-protein diet/protein supplements?


Malnourished individuals, the elderly, those who are unable to chew or swallow, and people with sarcopenia (age-related muscle loss). Athletes, bodybuilders, and pregnant women or mothers who are breastfeeding should also consider a high-protein diet.

The Bottom Line

Plant-based protein powders are a practical and efficient way to increase your daily protein consumption, especially for vegetarians and vegans. Look for high-quality sources of protein, such as pea, garbanzo, quinoa, chia seeds, sacha inchi seeds, and hemp protein, with few or no artificial flavors, colors, and other additives when choosing a plant-based protein powder. Remember to follow the do’s and don’ts we discussed in the blog to achieve a healthy and balanced diet. Lastly, consult a medical or diet expert before making a significant change in your diet or exercise routine.

Food containing vitamin C
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The Do’s & Don’ts of Vitamin C

Food containing vitamin C

Vitamin C is a essential nutrient to sustain our general health and well-being. As our bodies are unable to create this necessary vitamin on their own, we must get it from our food sources or supplements.

Why Do We Need Vitamin C?

Before we move on to the do’s and don’ts of vitamin C, let’s cover the fundamental health benefits of this essential vitamin.

To Boost Immunity

Vitamin C acts as an antioxidant in the body. Having sufficient Vitamin C daily helps reduce oxidative stress and cell damage in the body. Thus, it strengthens your immunity against various diseases and viral infections.

For Optimal Skin, Hair & Joint Health

Vitamin C promotes the production of collagen in the body. This protein is responsible for providing structure and strength to skin, bones, and connective tissues, thus promoting healthy skin, hair, and joints. Vitamin C also protects the skin from harmful sun rays. In addition, it helps maintain healthy joints and prevent inflammatory conditions such as arthritis.

To Promote Iron Absorption

Iron is very important for our body, especially for women on menstrual cycle. It helps to maintain healthy red blood cells which carry fresh oxygen all over the body. Vitamin C promotes the absorption of iron in our bodies.

How Much Vitamin C Do We Need Daily?

For normal healthy men aged 19 and above, the RDA (recommended daily allowance) is 105 mg. On the other hand, for normal healthy adult women, it is 85 mg. However, pregnant and lactating women will require higher intake. (Source: Health Hub, Singapore) 85 mg is equivalent to around 1-2 oranges or slightly more than 1/2 (half) tablespoon of Camu-Camu Berry powder .

Whole-Food Sources of Vitamin C:

• Orange (1 big whole, 79.5mg)

• Bell peppers (1 whole, 241.6mg)

• Strawberries (1 cup, 67.5mg)

• Tomatoes (1 whole, 14.2mg)

• Broccoli (Boiled, 1 cup, 119 mg)

• Nature’s Superfoods – Organic Premium Camu-Camu Berry Powder (1 teaspoon,

158 mg)

• Nature’s Superfoods – Organic Sun-Dried White Mulberries (1/4 cup, 84mg)

Do’s And Don’ts For Vitamin C

Let’s discuss the must-know do’s and don’ts of vitamin C intake.

Do’s

Take Whole-Food Vitamin C

Vitamin C complex is best obtained from whole-food sources rather than from supplements (isolated/synthetic Vitamin C pills or ascorbic acid, for example). Whole-food sources of Vitamin C naturally contain complementary nutrients that can promote the absorption of Vitamin C in the body. In comparison, isolated/synthetic Vitamin C pills (which are mainly isolated ascorbic acid) do not have the same absorption effectiveness.  Examples of good whole-food Vitamin C sources are oranges, kiwifruit, bell peppers, Camu-camu powder, etc. 

Take On An Empty Stomach

Vitamin C-rich foods have the best effect on the body when taken on an empty stomach, for example, 1 hour before a meal.

If you lead a busy lifestyle and are not able to consume sufficient fruits and vegetables in a day, boost your daily Vitamin C requirement with Organic Camu-Camu Berry Powder. Just one teaspoon of the powder is more than sufficient to meet your daily Vitamin C requirement. You can mix the powder into honey water, juice, etc as a daily immunity/beauty drink!

Don’ts

Be aware of the following factors to get the best results from taking vitamin C.

Don’t Overdose

Too much of a good thing becomes a bad thing. More than 1,000 mg/day of Vitamin C is considered an overdose. For this reason, you should avoid excess intake. Otherwise, you may face the following issues:

  • Digestive Problems: Too much Vitamin C can lead to digestive issues like diarrhoea, stomach cramps, nausea, etc.
  • Interfere With Medications: An overdose of Vitamin C may affect the safety and efficacy of oestrogen therapy. It may be detrimental for patients with diabetes, kidney stones or kidney dysfunction.

Please Note: Always talk to your doctor first before taking any high-dose Vitamin C on a long-term basis, especially if you have any underlying medical conditions.