Health Benefits of Chia Seeds

 

Antioxidants, minerals, fiber, and omega-3 fatty acids are all included in chia seeds. These vitamins and minerals assist several bodily processes and systems.

These nutrients provide it with a variety of advantages, including accelerating weight loss and regulating blood sugar. They also promote the health of the teeth and bones, speed up metabolism, and lessen inflammation.

How Do Chia Seeds Work?

Chia seeds, sometimes referred to as Salvia hispanica, are one of the few superfoods that nature has given us. These ancient Mexican seeds, which date back to the Mayan and Aztec empires, are prized for their abundance in omega-3 fatty acids, calcium, fiber, protein, and antioxidants. They also have a laxative effect naturally.

Chia seeds are tiny black and white seeds that come from the Salvia hispanica plant, a desert species that belongs to the mint family. These tiny seeds may be tiny, but they are quite powerful. Chia seeds not only taste great in many different meals, but they also have a ton of health advantages. 

Health Advantages:

Chia seeds are a rich source of vitamins, minerals, and potent antioxidants. Many of these antioxidants are:

coffee acid

chlorogenic acid

Quercetin and Kaempferol

Many significant health benefits are attributed to these vitamins and minerals.

1-May reduce your risk of developing heart disease:

The high fiber and omega-3 content of chia seeds may lower your risk of heart disease. Blood levels of total and LDL (bad) cholesterol can be lowered by consuming chia seeds and other soluble fiber-rich foods. As a result, your chance of developing heart disease may be reduced. Chia seeds may generally be good for your heart, but further research is required.

Quercetin, an antioxidant found in chia seeds, can lower your chance of acquiring some illnesses, including heart disease. The seeds include a lot of fiber, which can lower high blood pressure and lower your risk of heart disease.

2-Contains Omega-3 Fatty acids:

According to Harvard Health, the polyunsaturated omega-3 fatty acids found in chia seeds have been shown to aid in the prevention of heart disease and stroke. Furthermore, lupus, rheumatoid arthritis, and eczema may be managed with omega-3 fatty acids. They might even serve as barriers against cancer and other diseases.

3-May Lower Blood Glucose Levels:

Chia seeds' high fiber content and other healthy ingredients may help with blood sugar management

.

High blood sugar levels may be experienced by diabetics. Heart disease is just one of the consequences that are linked to persistently elevated fasting blood sugar levels.

Animal studies suggest that chia seeds may enhance insulin sensitivity, which is encouraging. After eating, this may aid in stabilizing blood sugar levels.

Although there is a lack of human research, some earlier studies have produced encouraging findings. However, additional study is required to understand the relationship between these healthy seeds and blood sugar control.

Chia can help prevent diabetes since it slows down digestion. Chia seeds produce a gelatinous covering that can help avoid blood sugar increases.

Chia contains omega-3 fatty acids, which are recognized to be nutritionally significant for the treatment of the condition and another reason it may be beneficial for diabetics.

4-Reduced Inflammation:

Heart disease and cancer are two illnesses that can be exacerbated by chronic inflammation. Chia seeds include the antioxidant caffeic acid, which can aid in the body's battle against inflammation. Regular use of chia seeds may also aid in lowering inflammatory indicators, which frequently point to the presence of an inflammatory condition.

 5-May Aid in Weight Loss:

Chia seeds' fiber and protein may help people who are attempting to reduce weight.

Around 10 grams of dietary fiber are present in one ounce (28 grams) of chia seeds. They, therefore, contain a staggering 35% fiber by weight.

Although there is conflicting evidence on this subject, some studies imply that dietary fiber may help prevent overweight and obesity.

The protein in chia seeds may also aid in lowering hunger and calorie consumption.

Nonetheless, studies looking at the efficiency of chia seeds for weight loss have found contradictory results.

Adding chia seeds to your diet won't likely result in weight loss on its own, but if you're trying to lose weight, it might be a good addition to a healthy, balanced diet.

6-Include Numerous Crucial Elements for Bone Health:

Many nutrients vital for bone health are abundant in chia seeds, including:

Calcium

Phosphorus

Magnesium

Getting enough of these nutrients is crucial for maintaining healthy bone mineral density, which is a sign of bone strength, according to many observational studies.

Moreover, the ALA in chia seeds may benefit bone health. Consuming this nutrient may also be linked to improved bone mineral density, according to observational studies.

Therefore it's feasible that consuming chia seed daily will maintain your bones robust.

Increased consumption of foods high in calcium, such as chia seeds, has been linked to better skeletal health, according to one study. Chia seed use is also regarded as a successful method of increasing calcium intake.

Chia seeds are high in calcium and manganese, both of which are essential for keeping healthy bones and teeth.

7-Has a Lot of Antioxidants:

Chia seeds are a fantastic source of antioxidants as well.

In addition to preventing the delicate lipids in chia seeds from getting rancid, antioxidants also improve human health by scavenging reactive molecules called free radicals that can harm cell compounds if they accumulate in the body.

For instance, cancer and other disorders like aging are brought on by free radical damage.

The specific antioxidants found in chia seeds are kaempferol, chlorogenic acid, myricetin, caffeic acid, and quercetin. They might all have anti-cancer capabilities in addition to having beneficial benefits for your heart and liver.

For instance, caffeic acid has anti-inflammatory properties while chlorogenic acid may help decrease blood pressure 

We are all aware of how crucial antioxidants are. And chia seeds are a rich source of them. Antioxidants are beneficial for both the cells and the skin since they slow down the aging process. Chia seeds have a longer shelf life than other seeds because of their strong antioxidant content.

Nutrition: 

1 ounce (28 grams or 2 tablespoons) of chia seeds has the following nutritional value:

138 calories

Protein  4.7 grams 

Alpha-linolenic acid (ALA): 5 grams

Fat 8.7 grams 

Carb  11.9 grams

Calcium  9.8 grams  of the Daily Value (DV)

Iron  12% of the DV 

Magnesium  23% of the DV 

Phosphorus Zinc  20% of the DV 

Vitamin B3  15% of the DV 

Vitamin B1 (thiamine).  16% of the DV 

Considering that this nutritional profile is for just one serving of around two tablespoons, it is rather impressive.