draxe.com
Open in
urlscan Pro
35.226.7.157
Public Scan
URL:
https://draxe.com/nutrition/chia-seeds-benefits-side-effects/
Submission: On December 02 via manual from IN — Scanned from DE
Submission: On December 02 via manual from IN — Scanned from DE
Form analysis
4 forms found in the DOMGET https://draxe.com
<form role="search" method="get" class="search-form" action="https://draxe.com" id="primary-search-form-input">
<div class="input-group">
<label>
<span class="input-group-label screen-reader-text show-for-sr">Search for:</span>
<input type="search" class="search-field input-group-field" placeholder="Search for Articles, Recipes, & More..." value="" name="s" title="Search for Articles, Recipes, & More... " id="primary-search-form-input">
</label>
<div class="input-group-button">
<button class="search-submit button">
<span class="site-icon search-icon" background-image-backup="url("https://draxe.com/wp-content/themes/mat_draxe/assets/svg/axe_search.svg")"
style="background-image: url("https://draxe.com/wp-content/themes/mat_draxe/assets/svg/axe_search.svg");"></span>
</button>
</div>
</div>
</form>
GET /
<form role="search" method="get" class="search-form" action="/">
<div class="input-group">
<label>
<span class="input-group-label screen-reader-text show-for-sr">Search for:</span>
<input type="search" class="search-field input-group-field" placeholder="Search for Articles, Recipes, & More..." value="" name="s" title="Search for Articles, Recipes, & More... ">
</label>
</div>
</form>
<form class="hustle-layout-form" novalidate="novalidate">
<div class="hustle-form">
<div class="hustle-form-fields hustle-proximity-joined">
<div class="hustle-field"><label for="hustle-field-first_name-module-1" id="hustle-field-first_name-module-1-label" class="hustle-screen-reader">First Name</label><input id="hustle-field-first_name-module-1" type="name" class="hustle-input "
name="first_name" value="" aria-labelledby="hustle-field-first_name-module-1-label" data-validate=""><span class="hustle-input-label" aria-hidden="true" style="flex-flow: row nowrap;"><span>John</span></span></div>
<div class="hustle-field"><label for="hustle-field-last_name-module-1" id="hustle-field-last_name-module-1-label" class="hustle-screen-reader">Last Name</label><input id="hustle-field-last_name-module-1" type="name" class="hustle-input "
name="last_name" value="" aria-labelledby="hustle-field-last_name-module-1-label" data-validate=""><span class="hustle-input-label" aria-hidden="true" style="flex-flow: row nowrap;"><span>Smith</span></span></div>
<div class="hustle-field hustle-field-required"><label for="hustle-field-email-module-1" id="hustle-field-email-module-1-label" class="hustle-screen-reader">Your email</label><input id="hustle-field-email-module-1" type="email"
class="hustle-input " name="email" value="" aria-labelledby="hustle-field-email-module-1-label" data-validate="1" data-required-error="Your email is required." data-validation-error="Please enter a valid email."><span
class="hustle-input-label" aria-hidden="true" style="flex-flow: row nowrap;"><span>johnsmith@example.com</span></span></div><button class="hustle-button hustle-button-submit " aria-live="polite"
data-loading-text="Form is being submitted, please wait a bit."><span class="hustle-button-text">Subscribe</span><span class="hustle-icon-loader hustle-loading-icon" aria-hidden="true"></span></button>
</div>
</div><input type="hidden" name="hustle_module_id" value="1"><input type="hidden" name="post_id" value="17362">
<div class="hustle-error-message" style="display: none;" data-default-error="Something went wrong, please try again."></div>
</form>
GET https://tr.snapchat.com/cm/i
<form method="GET" action="https://tr.snapchat.com/cm/i" target="snap09300084324377815" accept-charset="utf-8" style="display: none;"><iframe id="snap09300084324377815" name="snap09300084324377815"></iframe><input name="pid"></form>
Text Content
Dr. Axe Search for: Subscribe About Dr. Axe Dr. Axe Subscribe Search for: * Shop * Health * Allergies * Brain Health * Cancer * Children’s Health * Diabetes * Gut Health * Heart Health * Endocrine System * Mental Health * Skin & Hair Health * Symptoms * Treatments * Weight Loss * Nutrition * Diets * Fats & Oils * Fruit * Grains * Hemp * Herbs & Spices * Mushrooms * Nuts & Seeds * Supplements * Vegetables * Vitamins & Minerals * Recipes * Gluten-Free * Ketogenic * Low-Carb * Paleo * Vegan * Vegetarian * Recipe Search * Essential Oils * Beauty * Body Care * Cleaning * Hair Care * Oral Care * Skin * Fitness * Anatomy * Injury & Rehab * News & Tips * Running * Workouts * Yoga * Shop * Top Sellers * Supplements * Essential Oils * View All -------------------------------------------------------------------------------- About Dr. Axe Dr. Axe on Facebook Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest Dr. Axe on RSS Dr. Axe on Instareads Dr. Axe > Nutrition > Nuts & Seeds Evidence Based CHIA SEEDS BENEFITS: THE OMEGA-3, PROTEIN-PACKED SUPERFOOD By Rachael Link, MS, RD January 24, 2019 Dr. Axe on Facebook 1212 Dr. Axe on Twitter 29 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 1458 Share on Email Print Article * What Are Chia Seeds? * Benefits * Nutrition Facts * Uses in Ayurveda and Traditional Medicine * Chia Seeds vs. Flax Seeds vs. Hemp Seeds * Where to Find and How to Grow Chia Seeds * History * Risks and Side Effects Chia seeds are frequently featured as the star ingredient in many healthy eating recipes, ranging from baked goods to protein bars to smoothies and beyond. Apart from offering a pop of flavor and texture to your favorite foods, these seeds are also highly nutritious and bring a long list of chia seeds benefits to the table, including increased energy levels, balanced blood sugar and improved heart health. So why are chia seeds good for you? 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. Related: 6 Benefits of Chia Seed During Pregnancy 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? Although today they can be found around the world, they were originally grown in Mexico, where the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency at one point. The chia seed is nutrient-dense and packs a punch of energy-boosting power. Aztec warriors ate chia seeds to give them energy and endurance, claiming that just one spoonful of chia could sustain them for 24 hours. Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle. Today, the chia seeds nutrition profile has become the subject of increasing research in the scientific community, with more and more studies uncovering a wide array of potential chia seeds benefits and cementing its status as a potent superfood. RISKS AND SIDE EFFECTS There are very few side effects associated with chia seeds, and the chia seeds benefits typically outweigh any risks when consumed in moderation as part of a balanced diet. There has been some conflicting research about the effect of chia seeds on prostate cancer, however. A study done on the effects of ALA on prostate cancer showed that this fatty acid could increase the risk of prostate cancer, but the study was later shown to have some bias. In fact, according to another study in 2010, ALA did not increase prostate cancer risk and actually decreased the risk in participants. Clearly, the jury is still out here. Occasionally, some people may experience stomach discomfort when consuming chia seeds, especially in large amounts, due to the high fiber content. As with any food, eat in moderation and always drink plenty of water. If you have any concerns or experience any persistent side effects, consider decreasing your intake and be sure to discuss with your doctor. FINAL THOUGHTS * The chia seed is a type of seed that comes from a flowering species in the mint family of plants and is native to Mexico and Guatemala. * The chia nutrition profile boasts a good amount of protein, fiber, omega-3 fatty acids, and important minerals like manganese, calcium and phosphorus — thus explaining why chia seeds benefits are so plentiful. * So what are chia seeds good for? Chia seeds benefits include increased weight loss, better blood sugar levels, improved heart health, enhanced regularity, increased weight loss and more. * From chia seed pudding to protein bars and baked goods, there are plenty of chia seeds recipe options that you can try to fit this nutrient-rich seed into your diet and get chia seeds benefits. * Soak, grind or enjoy whole for a nutritious and delicious way to boost the benefits of your diet and take advantage of the multitude of chia seeds benefits. Read Next: How to Eat Chia Seeds: Whole, Ground, Soaked or Raw? Ad POPULAR NUTRITION POSTS * All Time * This Week 1N-Acetylcysteine: Top 7 NAC Supplement Benefits + How to Use It -------------------------------------------------------------------------------- 2Detox Your Liver: Try My 6-Step Liver Cleanse -------------------------------------------------------------------------------- 3Quercetin: 8 Proven Benefits of This Antioxidant (#1 Is Incredible) -------------------------------------------------------------------------------- 49 Proven Black Seed Oil Benefits that Boost Your Health -------------------------------------------------------------------------------- 5Proven Colloidal Silver Benefits Or An Unsafe Hoax? -------------------------------------------------------------------------------- 1Apple Cider Vinegar Benefits and Uses (30!) -------------------------------------------------------------------------------- 2Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood -------------------------------------------------------------------------------- 3Detox Your Liver: Try My 6-Step Liver Cleanse -------------------------------------------------------------------------------- 49 Proven Black Seed Oil Benefits that Boost Your Health -------------------------------------------------------------------------------- 5Top 15 Potassium-Rich Foods to Start Eating Today -------------------------------------------------------------------------------- MORE NUTRITION Dr. Axe on Facebook 30 Dr. Axe on Twitter 1 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 8 Share on Email Print Article 39 6 FOLIC ACID BENEFITS (PLUS, WHAT IT IS AND HOW TO GET IT) There’s no doubt that folic acid is incredibly important. Although perhaps most ... Read More Dr. Axe on Facebook 23 Dr. Axe on Twitter 22 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 7 Share on Email Print Article 52 CARBOHYDRATES: SEPARATING MYTH FROM REALITY WHEN IT COMES TO CARBS Depending on whom you ask, carbohydrates can be described in very different ... Read More Dr. Axe on Facebook 330 Dr. Axe on Twitter 11 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 166 Share on Email Print Article 507 47 TERRIFIC LEFTOVER TURKEY RECIPES FOR AFTER THANKSGIVING Turkey is a nutritional powerhouse, so you want to make sure to ... Read More Dr. Axe on Facebook 14 Dr. Axe on Twitter 1 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 13 Share on Email Print Article 28 HOW TO CARVE A TURKEY: STEP-BY-STEP GUIDE (PLUS RECIPES!) Come November, people all over the U.S. who plan on hosting Thanksgiving ... Read More View All MOST POPULAR NUTRITION * All Time * This Week 1N-Acetylcysteine: Top 7 NAC Supplement Benefits + How to Use It -------------------------------------------------------------------------------- 2Detox Your Liver: Try My 6-Step Liver Cleanse -------------------------------------------------------------------------------- 3Quercetin: 8 Proven Benefits of This Antioxidant (#1 Is Incredible) -------------------------------------------------------------------------------- 49 Proven Black Seed Oil Benefits that Boost Your Health -------------------------------------------------------------------------------- 5Proven Colloidal Silver Benefits Or An Unsafe Hoax? -------------------------------------------------------------------------------- 1Apple Cider Vinegar Benefits and Uses (30!) -------------------------------------------------------------------------------- 2Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood -------------------------------------------------------------------------------- 3Detox Your Liver: Try My 6-Step Liver Cleanse -------------------------------------------------------------------------------- 49 Proven Black Seed Oil Benefits that Boost Your Health -------------------------------------------------------------------------------- 5Top 15 Potassium-Rich Foods to Start Eating Today -------------------------------------------------------------------------------- Let's Be Friends Dr. Axe on Facebook 2.8M Likes Dr. Axe on Instagram 761K Followers Dr. Axe on Youtube 2M Subscribers Dr. Axe on Pinterest 585K Followers FOLLOW US: Dr. Axe on Facebook Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest Dr. Axe on RSS Dr. Axe on Instareads INSIDE DR. AXE * About Us * Contact * Media Inquiries * Stores We Love * Program Login NUTRITION TOPICS * Ashwagandha * Collagen * Keto Diet * Liver Cleanse * MCT Oil * Omega 3s * Probiotics -------------------------------------------------------------------------------- MEDICAL DISCLAIMER This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program. * Privacy Policy * Terms of Use * Affiliate Disclosure * DMCA Policy * Careers © 2021 Dr. Axe. All Rights Reserved. Close this module Want more articles like this from Dr. Axe? Sign up here to have them sent directly to your inbox. First NameJohn Last NameSmith Your emailjohnsmith@example.com Subscribe × This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. × This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. PRIVACY PREFERENCE CENTER YOUR PRIVACY YOUR PRIVACY When you visit our website, we store cookies on your browser to collect information. The information collected might relate to you, your preferences or your device, and is mostly used to make the site work as you expect it to and to provide a more personalized web experience. However, you can choose not to allow certain types of cookies, which may impact your experience of the site and the services we are able to offer. Click on the different category headings to find out more and change our default settings according to your preference. You cannot opt-out of our First Party Strictly Necessary Cookies as they are deployed in order to ensure the proper functioning of our website. * STRICTLY NECESSARY COOKIES STRICTLY NECESSARY COOKIES Always Active Strictly Necessary Cookies These cookies are necessary for the website to function and cannot be switched off in our systems. They are usually only set in response to actions made by you which amount to a request for services, such as setting your privacy preferences, logging in or filling in forms. You can set your browser to block or alert you about these cookies, but some parts of the site will not then work. These cookies do not store any personally identifiable information. * FUNCTIONAL COOKIES FUNCTIONAL COOKIES Always Active Functional Cookies These cookies enable the website to provide enhanced functionality and personalisation. They may be set by us or by third party providers whose services we have added to our pages. If you do not allow these cookies then some or all of these services may not function properly. * TARGETING COOKIES TARGETING COOKIES Always Active Targeting Cookies These cookies may be set through our site by our advertising partners. They may be used by those companies to build a profile of your interests and show you relevant adverts on other sites. They do not store directly personal information, but are based on uniquely identifying your browser and internet device. If you do not allow these cookies, you will experience less targeted advertising. * PERFORMANCE COOKIES PERFORMANCE COOKIES Always Active Performance Cookies These cookies allow us to count visits and traffic sources so we can measure and improve the performance of our site. They help us to know which pages are the most and least popular and see how visitors move around the site. All information these cookies collect is aggregated and therefore anonymous. If you do not allow these cookies we will not know when you have visited our site, and will not be able to monitor its performance. Back Button ADVERTISING COOKIES Filter Button Consent Leg.Interest Select All Vendors Select All Vendors Select All Hosts Select All Clear Filters Information storage and access Apply Confirm My Choices Allow All