For years, eating at home was one of the best ways to save money on food. But food inflation has become a very real issue for families in the United States. In fact, the cost of food at home increased by 13.5% in 2022—the largest 12-month increase since 1979.
To further complicate matters, a new study shows that dollar stores are now the fastest-growing food retailers in the U.S. limiting families’ access to fresh food—especially when these retailers are their only options for groceries.2 In fact, as many as 54 million Americans live in areas with low access to food, according to the US Department of Agriculture (USDA).
“With inflation leading to tightened wallets, parents are seeking out smarter ways to spend and save across retailers and brands,” says Jean Ryan, a retail analyst and vice president of strategic advisory for Daymon. “While the need to save is a key purchasing driver, parents are not looking to compromise on the health, lifestyle, and dietary needs of their families.”
If this scenario resonates with you—wanting to save money on groceries without compromising on nutrition—keep reading. Below, we not only take a closer look at the study on dollar stores but also provide tips on how to shop for groceries on a budget.
Dollar Store Grocery Shopping On The Rise
Dollar store grocery shopping is not new, but it is on the rise. According to the study, which was published in the American Journal of Public Health, dollar stores nationwide were responsible for about a 2.1% share of household food purchases as of 2020. What’s more, in rural and low-income areas, people tend to spend more than 5% of their food budget at such retailers.
While dollar stores are certainly filling an important need, researchers indicate that this trend to get groceries at dollar stores could impact a family’s nutrition goals—especially since the food and beverages stocked by dollar stores tend to be lower in nutrients and higher in calories. These stores also often lack fresh produce and meats.
The researchers also found that as a family’s income decreased, the share of food they purchased at dollar stores increased. For this reason, learning to shop on a budget—and stick to a budget—is increasingly important when trying to meet your family’s nutritional needs.
How to Shop for Groceries on a Budget
When it comes to shopping on a budget, it’s important to note this is not going to look the same for every family, says Kristi Ruth, RD, CNSC, LDN, a registered dietitian with Carrots & Cookies. Not only does each family have different nutritional needs and goals, but they also may have different options for where they can shop for food. Some may be limited to dollar stores in their area, while others might have access to a number of different retail options.
“[Plus] high grocery costs can put a lot of pressure on families,” adds Ali Bandier, MS, RD, CDN, a registered dietitian and founder at Senta Health. “Parents want the best for their children, but it is important for them to remember that healthy eating doesn’t have to be expensive. There are plenty of budget-friendly options…if they know where to look and how to plan their trip.”
Here are some general tips on how to stretch your dollar when shopping for your family.
Some plant-based foods are high in calories and sodium content. Photo by Shutterstock
You may want to reconsider a plant-based diet if your motivation is health. When it comes to resolutions, many opt for getting healthy, cutting out drinking or starting a new hobby. These days, vegan magazines and organizations are pushing plant-based diets — calling it the “ultimate new year’s resolution.”
But plant-based meats are often high in sodium, ultra-processed and not any healthier than the meat they imitate. Meanwhile, nearly half of the consumers think they are more nutritious. So if your resolution is related to health, you may want to reconsider switching to a plant-based diet.
The Impossible Burger, for example, is an impressive meat-free mix of soy, potato proteins, coconut and sunflower oils. It even bleeds like the real thing. At the same time its calorie count and saturated fat levels mirror a McDonald’s quarter-pounder, and it has six times more sodium.
The global market for plant-based meat is projected to explode to US$85 billion in 2030. And grocery stores are taking note, featuring an array of burgers, sausages, nuggets, ground meat and seafood options all without any trace of animal products.
What’s the Nutritional Benefit?
According to one recent study, the nutritional benefit of plant-based foods is minimal. Researchers from the Singapore Institute for Food and Biotechnology Innovation modelled the outcome of replacing bacon, chicken, beef burgers and ice cream with animal-free versions.
Diets that substituted animal products with the plant-based alternative were below the daily recommendations for vitamin B12, calcium, potassium, zinc and magnesium, and higher in sodium, sugar and saturated fat.
Even with added vitamins and minerals, these products are not nutritionally interchangeable, says Stephan van Vliet, a postdoctoral associate at the Duke Molecular Physiology Institute. “Meat made from plants isn’t meat made from cows and meat made from cows isn’t meat made from plants,” he says.
Animal sources like meat, milk and eggs are complete proteins, meaning they contain enough of the nine essential amino acids we must get from our diets every day. Plant-based foods like fruits, vegetables, nuts, seeds and grains often lack one or more of these amino acids and need to be eaten in combination.
Plant-based meat manufacturers argue their products contain similar amounts of protein that are comparable in quality to animal protein. But focusing on protein is too “simplistic,” says van Vliet. “Foods contain hundreds to thousands of compounds that are capable of impacting human metabolism and health.”
Van Vliet and colleagues compared 190 molecules in plant-based meat alternatives with grass-fed ground beef and found that 90 per cent of them were different. Plant-based meat alternatives lacked certain amino acids and derivatives, like creatine, taurine and anserine, “which can all have an impact on our health and potentially brain function as well as muscle function,” he says.
Other metabolites like polyphenols and antioxidants were found in greater quantities or exclusively in plant-based meats. He sees plant and animal source foods as complementary in our diet, where some nutrients are better obtained from animal sources and others from plants.
The Term “Plant-Based”
“People opt for a plant-based burger for a variety of reasons,” says Rosie Schwartz, a Toronto-based consulting dietitian, “including reducing meat intake.” But she argues that consumers should rethink their reasoning if it’s because of health.
“To substitute something plant-based as a substitute because it’s called plant-based is really steering us in the wrong direction,” says Schwartz.
According to nutrition scientists and Canada’s Food Guide, plant-based is the recommended way we should be eating. Fill half your plate with vegetables and fruits, and the other half with whole grains and proteins.
But “plant-based” also refers to anything from meat to paint to pillowcases, as long as they were made mostly or completely of plants, according to the Merriam-Webster dictionary.
Just because it’s made from plants, doesn’t mean it’s healthy. “I do think it’s very confusing for the consumer,” says van Vliet. “It’s probably not the chicken, but everything else that comes with the chicken nugget that is probably detrimental to our health.”
The Future of Plant-Based Meats
Up until this point, plant-based meat companies focused on the taste, texture and appearance of its products. These companies targeted meat eaters by creating plant-based marvels meant to look, taste and feel like the real thing.
Impossible Foods, the creator of the Impossible Burger, says 90 per cent of their customers are still meat eaters. It isn’t in the business of converting salad and tempeh-eating veggie lovers into fake meat consumers.
“The whole mission of Impossible Foods is to create plant-based products that compete directly against animal meat,” said Esther Cohn, communications manager at Impossible Foods. “If you eat five beef burgers a week, we want you to swap, even just try swapping one out for an Impossible Burger.”
With a booming market and new animal-free proteins made from cells in a lab or fungi in fermentation tanks, the options are endless. Can they be adapted to be healthier as well? We’ll have to wait and see.
I don’t want this to be a sob story. I do however, want this to be a story of learning, understanding, and self-love. I want to talk about practicing self-compassion for mental health. What is self-compassion? Well read this excerpt from Dr. Kristin Neff regarding self-compassion that is a beautiful introduction to self-compassion:
“Having compassion for oneself is really no different than having compassion for others. Think about what the experience of compassion feels like. First, to have compassion for others you must notice that they are suffering. If you ignore that homeless person on the street, you can’t feel compassion for how difficult his or her experience is. Second, compassion involves feeling moved by others’ suffering so that your heart responds to their pain (the word compassion literally means to “suffer with”).
When this occurs, you feel warmth, caring, and the desire to help the suffering person in some way. Having compassion also means that you offer understanding and kindness to others when they fail or make mistakes, rather than judging them harshly. Finally, when you feel compassion for another (rather than mere pity), it means that you realize that suffering, failure, and imperfection is part of the shared human experience. “There but for fortune go I.”
First of all, isn’t that excerpt fu**ing beautiful?! I don’t know about you but it gave me this overflow of warmth to know that I can make my pain and suffering go away by being more compassionate towards myself. Self-compassion is taking that concept of being kind towards others through difficult times, but towards ourselves to alleviate some of the suffering. In some way it then leads us to more of an understanding of our pain and allows us to make changes by reinforcing a positive mindset and view of our actual reality.
Anyway I need to be honest with you all. Lately I’ve been feeling very unhealthy. I had to leave my job, I’ve lost weight (and I’m already tiny!), I go to bed late and sleep in, my appetite is a mess, my anxiety is through the roof, and I’ve had random crying spells throughout the days. Also, my relationship is a mess, basically it no longer makes me happy.
Not to mention I’ve had a lot of new medical issues adding on to my decline in health. WHEW. Isn’t that a lot of heavy, toxic shit?! Excuse my language. Anyways, as a result I’ve been beating myself up constantly and not having the energy to follow through with what I’d like to. I have been very hard on myself and adding fuel to my already mountain of fire.
Where do I even go from here? The thing is, I know the things I have to do but I don’t want to do them. I give myself excuses and develop this negative self-talk that basically makes me fear moving forward and doing the things I need to do. I am completely hating myself instead of filling my soul up with positivity, love, and self-compassion.
I want to paint this picture because as many of my readers with mental health issues, it is DIFFICULT to get yourself out of a slump when you are wrapped up in so many unhealthy situations. But I want to talk about self-compassion anyways because as the saying goes, nothing changes if nothing changes. And OMG do I want to change.
Here are some ways we can practice self-compassion:
Be kind to yourself
This can be very difficult to do. Being kind to yourself is a way to let yourself off the map and tell yourself you are doing the best you can in the situation you are in. It is okay to fail and remember that no one has it together 100% so why should you beat yourself up for something that isn’t attainable?! Feel empathy towards yourself like you would a stranger or loved one going through difficult times instead of beating yourself up for not being good enough for something. Here is what Dr. Neff has to say about it:
“Self-compassionate people recognize that being imperfect, failing, and experiencing life difficulties is inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals”.
Understand bad memories
Instead thinking about a bad argument with a loved one, an emotional breakdown at work, the lady who frustrated you at the grocery store for walking slow, focus on what it was you NEEDED at that time. If you were arguing with a loved one, was it because you dislike them OR because at that time you needed to be heard?
And that lady at the grocery store, was she walking slow to piss you off or is it that you needed to be seen? Shifting your perspective about certain incidents that trigger you can be a way of setting them free and allowing them to no longer hold emotional value in your life. After you realize what it was you needed, you can work on that without the memory holding you back.
We are all human
This is a big one. Often, we start placing blame in our shortcomings by taking it out on ourselves and create this lifestyle and mindset that is full of frustration because “no one understands”. If no one understands then we isolate ourselves and close our own doors to the outside world. We think that nobody else can understand and by closing ourselves off, we are not being compassionate towards our own needs.
It is important to know we you are human, and it is okay to mess up and have issues. It isn’t okay for you to think that you are the only one suffering. I am sure MANY of you can relate to my personal story.
Be your own friend
When a friend or loved one is feeling blue, we attempt to console them by taking them out in the community or doing an activity together. As children we would play make believe and be content playing by ourselves, right? Right. So why is it when WE are feeling down, we attempt to do nothing for our own emotional needs? I for one, wrap myself up on the coach and I swear sometimes I think I just stare at a wall. But that’s probably my depression talking.
Regardless, we need to be our own friends! Experiences and adventure can increase our gratitude (read here). Appreciating new things can allow us to be more compassionate to our own dilemma’s because we start to see that we CAN heal and we CAN go on and things WILL be okay because we have the power to change by involving ourselves in healthier activities. So, take a yoga class, go on a walk, go get ice cream, take a pottery class, or travel. Be your own friend.
Make healthier choices
If we feel like crap, think we look like crap, and constantly doubt our abilities…well we are going to continue feeling like crap. One way to practice self-compassion is to love our body and take into consideration that we, as much as any one else is this world, deserve our love and attention. We are worthy and we should treat ourselves as if we are.
Making healthier choices through nutrition, fitness, and lifestyle are great actions to take to show our appreciation towards ourselves. You don’t have to shift all at once. For example, with my eating issues and body weight at this moment, all I could accomplish is to get myself some vitamins and probiotics to improve my gut health because I care about my health and I deserve to be happy. And that is a start to self-compassion.
Be a good person
The Law of Attraction states that energy flows where attention goes. If we are attacking ourselves and attacking and questioning others, well guess what is going to happen? Nothing good or positive that’s for sure. Focus your energy on being a good person towards others. If we are non-judgmental towards others, it will trasnfer to our own thoughts and feelings about who we are.
Feel
Feel your pain. Feel your emotions and then let them go. Here is what Dr. Neff has to say about feeling:
“Self-compassion is a practice of goodwill, not good feelings. In other words, even though the friendly, supportive stance of self-compassion is aimed at the alleviation of suffering, we can’t always control the way things are. If we use self-compassion practice to try to make our pain go away by suppressing it or fighting against it, things will likely just get worse.
With self-compassion we mindfully accept that the moment is painful, and embrace ourselves with kindness and care in response, remembering that imperfection is part of the shared human experience. This allows us to hold ourselves in love and connection, giving ourselves the support and comfort needed to bear the pain, while providing the optimal conditions for growth and transformation”.
Flow with consistency
Immerse yourself in something new, something you want to learn, or something you love and enjoy. Total absorption in what you’re doing can enhance positive emotions and create a feeling of accomplishment. This reminds you that you are able and you have the capability to accomplish whatever you set your mind to. It is also a great way to get out of your ruminative thoughts.
If you’re like me and can’t find where to start. Start small but the important thing is to treat yourself with loving kindness and remind yourself that you will get through this, just like you have gotten through other difficult situations.
Mobility training is important for healthy aging because it helps make everyday tasks easier. Image Credit: Jose Luis Pelaez Inc/DigitalVision/GettyImages
When you look into your future, who do you want to see? Someone who’s full of life and chatting everyone up, telling vibrant stories about your past? Still signing up for 10Ks well into your seventh decade? Someone whose doctor tells them they have the heart of someone decades younger?
It’s possible to live longer and feel better if you have the right habits. Here’s what internal medicine doctors, registered dietitians and certified personal trainers do to make sure they age well:
I Switch Up My Food
Variety is the X-factor when it comes to building a healthy diet for longevity, Angel Planells, MD, RDN, a Seattle-based national media spokesperson for the Academy of Nutrition & Dietetics, tells LIVESTRONG.com. “Consuming a wide variety of foods — whole grains, fruits, vegetables, nuts, seeds, beans, dairy and meat and non-meat protein — helps to fuel my body and have it running like a high-octane sports car,” he says. As Planells explains, variety beats boredom and ensures he’s getting a range of nutrients, including carbohydrates, protein, fat, vitamins and minerals.
That’s on display with his protein choices, where he toggles between chicken, fish, pork and lamb, as well as snacking on nuts and seeds. In addition to being used to build and repair muscles and maintain the strength of your skeleton, protein is also important for the health of hair and nails, too, he says.
I Get Some Sort of Movement in Every Day
Eric Goldberg, MD, clinical associate professor of medicine at NYU Langone Health and senior director of NYU Langone Internal Medicine Associates, heads out for a run first thing in the morning.”Establishing a strong baseline for fitness at a younger age has been shown to lead to healthier aging,” he tells LIVESTRONG.com….Continue reading…..
Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun! Chia seeds may be small, but they’re incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.
The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management (1Trusted Source).
What’s more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding. Here are 7 health benefits of chia seeds, all supported by science.
1. Highly nutritious
Chia seeds are tiny black or white seeds from the plant Salvia hispanica L. They’re believed to be native to Central America (1Trusted Source).
Historically, Aztec and Mayan civilizations used the seeds in their diets, as well as for medicinal purposes, religious rituals, and cosmetics. Today, people all over the world enjoy chia seeds (2Trusted Source).
Ancient civilizations viewed chia seeds as highly nutritious — a belief that’s backed by modern science. In fact, just 1 ounce (28 grams or 2 tablespoons) of chia seeds contains (3Trusted Source):
calories: 138
protein: 4.7 grams
fat: 8.7 grams
alpha-linolenic acid (ALA): 5 grams
carbs: 11.9 grams
fiber: 9.8 grams
calcium: 14% of the Daily Value (DV)
iron: 12% of the DV
magnesium: 23% of the DV
phosphorus: 20% of the DV
zinc: 12% of the DV
vitamin B1 (thiamine): 15% of the DV
vitamin B3 (niacin): 16% of the DV
This nutritional profile is particularly impressive considering that it’s for just a single serving of about two tablespoons.Despite their tiny size, chia seeds are highly nutritious. They’re packed with fiber, protein, omega-3 fatty acids, and various micronutrients.
Antioxidants not only protect the sensitive fats in chia seeds from going rancid but also benefit human health by neutralizing reactive molecules known as free radicals, which can damage cell compounds if they build up in your body (1Trusted Source).
The specific antioxidants in chia seeds include chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These may all have protective effects on your heart and liver, as well as anticancer properties (1Trusted Source).
For example, chlorogenic acid may help lower blood pressure, while caffeic acid has anti-inflammatory effects (7Trusted Source, 8Trusted Source).Chia seeds are high in antioxidants. These compounds help protect the seed’s delicate fats while also offering health benefits to humans.
3. May support weight loss
The fiber and protein in chia seeds may benefit those trying to lose weight. One ounce (28 grams) of chia seeds has close to 10 grams of dietary fiber. That means they’re a whopping 35% fiber by weight (3Trusted Source, 9Trusted Source, 10Trusted Source).
Although research on this topic is mixed, some studies suggest that eating fiber may play a role in preventing overweight and obesity (11).Additionally, the protein in chia seeds could help reduce appetite and food intake.
One study in 24 participants found that eating 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds mixed with yogurt for breakfast increased feelings of fullness and reduced food intake in the short term compared with eating chia-free yogurt (12Trusted Source).
Even so, studies examining the effectiveness of chia seeds for weight loss have observed mixed results.
In an older study from 2009 involving 90 people with overweight, consuming 50 grams of chia seed supplements per day for 12 weeks did not affect body weight or health markers like blood pressure and inflammation markers (13Trusted Source).
In contrast, a 6-month study involving 77 people with overweight or obesity and type 2 diabetes eating a reduced-calorie diet found that those who took chia seeds daily experienced significantly greater weight loss than those who received a placebo (14Trusted Source).
Though adding chia seeds to your diet is unlikely to cause weight loss on its own, it may be a useful addition to a balanced, nutritious diet if you’re trying to lose weight.Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds and weight loss have provided mixed results.
4. May lower your risk of heart disease
Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease.Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL (bad) cholesterol in your blood. In turn, this can reduce your risk of heart disease (15Trusted Source).
Consuming ALA, the omega-3 fatty acid in chia seeds, has also been linked to decreased heart disease risk (16Trusted Source).Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels (17, 18).
A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease (19Trusted Source, 20Trusted Source).Overall, chia seeds may benefit heart health, but more research is needed.Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain. However, more human research is needed.
5. Contain many important bone nutrients
Chia seeds are high in several nutrients that are important for bone health, including:
Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength (21Trusted Source, 22Trusted Source).
In addition, ALA in chia seeds may play a role in bone health. Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density (23Trusted Source).Therefore, it’s possible that regularly eating chia seeds could help keep your bones strong.
One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group. The authors concluded that ALA may have contributed to this benefit (24Trusted Source).
However, besides animal studies, a limited number of studies have explored this topic, specifically. Ultimately, more human research is needed.Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density.
6. May reduce blood sugar levels
Consuming chia seeds may help with blood sugar regulation, possibly due to their fiber content and other beneficial compounds.People with diabetes may experience high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease (25Trusted Source).
Promisingly, animal studies have found that chia seeds may improve insulin sensitivity. This might help stabilize blood sugar levels after meals (26, 1Trusted Source).Research in humans is sparse, but some older studies have shown promising results.
In particular, older research from 2010 and 2013 suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds (27Trusted Source, 28Trusted Source). Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed.
7. Easy to incorporate into your diet
Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything.You don’t need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.
They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent.
Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.
The seeds appear to be well tolerated. Still, if you’re not used to eating a lot of fiber, you might experience digestive side effects like bloating or diarrhea if you eat too many seeds in one sitting.
A common dosage recommendation is 0.7 ounces (20 grams or about 1.5 tablespoons) of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects.Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
The bottom line
Chia seeds are not only rich in minerals, omega-3 fat, antioxidants, and fiber but also easy to prepare.Studies suggest that they have various health benefits, ranging from weight loss to a reduced risk of heart disease. However, more research involving humans is needed before any firm conclusions can be made.
If you want to reap the possible benefits of chia seeds, consider incorporating them into your diet. They’re a great addition to smoothies, oatmeal, yogurt, baked goods, and more.
Dunn C (25 May 2015). “Is chia the next quinoa?”. The Sydney Morning Herald. Retrieved 13 February 2016.Cheryl Kaiser, Matt Ernst (February 2016). “Chia”(PDF). University of Kentucky, College of Agriculture, Food and Environment, Center for Crop Diversification Crop Profile. Retrieved 13 February 2016.
Coates, Wayne; Ayerza, Ricardo (1998). “Commercial production of chia in Northwestern Argentina”. Journal of the American Oil Chemists’ Society. 75 (10): 1417–1420. doi:10.1007/s11746-998-0192-7. S2CID95974159.Coates, Wayne; Ricardo Ayerza (1996). “Production potential of chia in northwestern Argentina”. Industrial Crops and Products. 5 (3): 229–233. doi:10.1016/0926-6690(96)89454-4.
Ayerza (h), Ricardo; Wayne Coates (2009). “Influence of environment on growing period and yield, protein, oil and α-linolenic content of three chia (Salvia hispanica L.) selections”. Industrial Crops and Products. 30 (2): 321–324. doi:10.1016/j.indcrop.2009.03.009. ISSN0926-6690.Cahill, Joseph P. (2003). “Ethnobotany of Chia, Salvia hispanica L. (Lamiaceae)”. Economic Botany. 57 (4): 604–618.
(h), Ricardo Ayerza (1 September 1995). “Oil content and fatty acid composition of chia (Salvia hispanica L.) from five northwestern locations in Argentina”. Journal of the American Oil Chemists’ Society. 72 (9): 1079–1081. doi:10.1007/BF02660727. ISSN0003-021X. S2CID84621038.USDA SR-21 Nutrient Data (2010). “Nutrition facts for dried chia seeds, one ounce”. Conde Nast, Nutrition Data.
“Chewing Chia Packs A Super Punch”. NPR. Retrieved 18 October 2012.Costantini, Lara; Lea Lukšič; Romina Molinari; Ivan Kreft; Giovanni Bonafaccia; Laura Manzi; Nicolò Merendino (2014). “Development of gluten-free bread using tartary buckwheat and chia flour rich in flavonoids and omega-3 fatty acids as ingredients”. Food Chemistry. 165: 232–240. doi:10.1016/j.foodchem.2014.05.095. ISSN0308-8146. PMID25038671.
Borneo R, Aguirre A, León AE (2010). “Chia (Salvia hispanica L) gel can be used as egg or oil replacer in cake formulations”. J Am Diet Assoc. 110 (6): 946–9. doi:10.1016/j.jada.2010.03.011. PMID20497788.“Chia Seeds”. The Nutrition Source. Harvard T.H. Chan School of Public Health. 19 March 2018. Retrieved 10 November 2020.
Ulbricht C, et al. (2009). “Chia (Salvia hispanica): a systematic review by the natural standard research collaboration”. Rev Recent Clin Trials. 4 (3): 168–74. doi:10.2174/157488709789957709. PMID20028328.de Souza Ferreira C, et al. (2015). “Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans: a systematic review”. Nutr Hosp. 32 (5): 1909–18. doi:10.3305/nh.2015.32.5.9394. PMID26545644.
“A second apparently pre-Columbian cultivation area is known in southern Honduras and Nicaragua.”Jamboonsri, Watchareewan; Phillips, Timothy D.; Geneve, Robert L.; Cahill, Joseph P.; Hildebrand, David F. (2011). “Extending the range of an ancient crop, Salvia hispanica L.—a new ω3 source”. Genetic Resources and Crop Evolution. 59 (2): 171–178. doi:10.1007/s10722-011-9673-x. S2CID14751137.
Photo: d3sign / Getty Images
