Introduction
One of the most nutritional edible seeds available, Chia seeds are among the healthiest superfood on the planet. They have officially transitioned from trendy to mainstream. You’ll find them stocked in regular supermarket and added to lots of Items-from fruits, drinks and energy bars to cereals and even tortillia chips. These seeds are nutrients powerhouses which have amazing health benefits for your body.
Chia seeds might not seem like much but they are a fantastic addition to your plate. These little seeds are native to Guatemala and Mexico and have been a staple for both the Mayans and Aztecs but did the Mayan know that these seeds contains essential fatty acids fiber and minerals, crucial for our bodies functioning. Well word Chia means Strength in ancient Mayan. So they were definitely on to something. the fact is Chia seeds are super versatile with tone of nutritional benefits.
Chia seeds is a type of superfood which really boost your energy. It is a type of superfood which is high in nutrients and really boost your Heart. If you consume Chia seeds every day, first it will slows down aging process. Chia seeds are loaded with anti-oxidants that helps fights free radicals that causes cell damage and detoriorates skin tissues free radicals also cause heart diseases cognitive decline and certain type of cancer. So remember to add a spoonful of Chia seed in your breakfast bowl to prevent skin damage and early signs of aging.
What are the Health benefits of Chia Seeds ? Here are 18 Proven Health benefits of Chia Seeds-2024
01) Helps You To Lose Weight:
No single food can aid weight loss or cause weight gain. It all depends on our habit and lifestyle. What makes Chia seeds a good weight loss food is the excellent fiber content. A norma intake of chia seeds each day, about 25-38 grams, can go a long way in helping you shed those kilos. The seeds are also found to reduced belly fat. Fiber in Chia seeds helps you feel full for longer periods of time. As per a study, Chia seeds plays a role in fat reduction. They are also rich in protein, which has been found to promote satiety and weight loss.
02) Caffeine Free Source Of Energy:
Being Dehydrated can fire you out. Add a teaspoon of Chia seeds into your water bottle, wait 5 minute for the seed to soak up the water, then sip it all down. They will give you stable energy because they have a balanced ratio of protein, fats and fiber. This means they won’t cause peaks and valleys in blood sugar.
03) Helps Treat Diverticular:
Diverticulous is the presence of tube-like structure in the intestine with no signs of inflammation. Chia seeds, simply because they are vegetarian and rich in Omega[-3s, are found to help prevent diverticular diseases. Lack of fiber has also been linked to diverticulous. And chia seeds, being an excellent source of fiber, can help. They absorb the water in the colon and smooth bowel movements.
04) Helps You Feel Fuller For Longer:
Chia Seeds helps control weigth gain by fighting the tendancy to overeat. They are hydrophilic, meaning that they can take in 12 times their weight in water. When you mix Chia seeds with water, it expands and becomes a Gelatinous substances.Having a Chia gel in your food makes you feel full for a longer period of time, even tough you may have not eaten a lot. It is important to keep drinking enough water after eating Chia seeds. This will enable them to move through the digestive tract easily.
05) Great Alternative For Vegan:
When People are switching to Veganism, their most important concern is protein and calcium. The good news is that Chia seeds have more calcium. The good news is that Chia seeds have more calcium per ounce than many other dairy products. Eating Chia seed regularly in place of meat means that you won’t miss out on anything, neither the nutrition nor the taste. The versatile seeds can also replace eggs in baking because of their gel-like consistency.
For one whole egg, mix one tablespoon of whole Chia seeds or 2 teaspooon. Ground Chia seeds with 3 tablespoon water. Allow to sit for atleast 5 minutes or until the mixture thickens to the consistency of a raw egg. You can make some extra Chia gel, put it in a Jar and refrigerate it for later use for upto one week. Chia seeds are Glutan free, they can make a heathier alternative to processed grains.For the same reason, they are great for people with Glutan allergies. Their Nutritional value makes them a attarctive addition to less healthy food items like cakes and Muffins.
06) Prevent Constipation:
Chia seeds provide aout 50% of the average dietary fiber requirement in just a 1/4 cup servings. Fiber offers a lots of benefits especially when it comes to digestive health. Two forms of fiber are found in these seeds, the type that mixes with water called soluble fiber and the other one, called insoluble fiber. This combination means thatChia seeds help soften stool and also add bulk making it easier and faster to pass. Just be sure to increase your intake of fiber slowly and drink plenty of water as your body adjusts to this positive change.
07) Lowers Blood Pressure:
Chia seeds consist of important components like fiber, Omega-3 and anti-oxidants, Polyphenols. All of these have a beneficial effects on the liver and circulation that can lower blood pressure. It also contains Alpha-Linolenic acid or ALA which is known to block the formation of blood pressure increasing compounds in your body. They also contains fiber Lignans, anti-oxidants, Magnesium, Calcium and Potassium, which provide great protection against high blood pressure. Chia seeds are also said to reduce the levels of Nitrites in the blood, which leads to lower blood pressure.
08) Powerful Stress Buster:
Chia seeds are chock full of an unsung nutrients hero magnesium. This minerals can help keep Cortisol, the stress Hormone level low. Low Magnesium levels are associated with headaches and Fatigue. Chia seeds are also high in Tryptophan, an Amino acid that can help your body produce Serotonin. This is helpful to fight anxiety and have more regular patterns.
09) Good For bones and teeth:
Chia seeds may also prove helpful for bone health. They are rich in Phosphorus and Magnesium which are both compounds necessary for healthy bone from just one ounce of Chia seeds. You get 18% of the recommended daily amounts of Calcium which promotes healthy bone and nerves. In fact Chia seeds have been found to have more Calcium than regular dairy products. So go easier on that milk and add some more chia seeds to your meals to improve your bone mineral density. Another animal study involving rats found that eating chia seeds every day for 13 months helped increase bone minerals content compared to the placebo group.
One study has shown that increased consumption of calcium-rich food like Chia seeds, can improve skeletal health. It is very goo for optimal muscle as well as nerve functioning. Eating Chia seeds is also considered an effective way to improve calcium. In addition to calcium they’re also rich in Manganese, both of which are crucial for strong bones and teeth. They’re also rich in Phosphorus, a minerals that has been found to enhance bone health. That plus the anti-oxidants can protect your teeth from damage.
10) Reduce spiike in Blood Sugar:
Chia seeds may help reduce blood sugar spikes in the body. In a small study from 2017 two group of participants consumed flax and chia seeds respectively to find out which were more efficient in slowing down, How the body release Glucose, it was found that Chia seeds were better at reducing blood sugar spikes that flax seeds while the study was small. It proved promising especially for people suffering from type 2 diabetes.
The generous amount of fiber from Chia seeds will also help to reduce Insulin resistance improving blood sugar levels. Another, study found that Chia seeds triggered a different low blood sugar response compared to traditional grains and could help improve one’s blood sugar levels. There are also promising animal studies examining Chia seeds and how they might impact Insulin sensitivity, this can help stabilize your blood sugar levels after meals. However more research is necessary to make a full chain.
Chia seeds slows down the rate at which the body releases Glucose. Lowering the blood sugar increased after consuming carbohydrates in morning breakfast. This will help those with type 2 diabetes. The easiest way to ensure that you consume Chia seeds regularly. Adding Chia seeds in your food it can be consumed raw or soaked. So now you know how wonderful these tiny seeds are. Add this superfood to your daily diet to gain maximum benefits.
11) Plenty of Digestive Benefits:
Chia seeds are an excellent source of fiber. You can get upto 10 grams per serving and that’s between 28% and 48% of the daily recommended dose of fiber you need. Depending on your situation diets. Diet high in fiber are great for keeping your digestive system healthy. Improving heart health and reducing cholesterol levels. The problems is that in our day and age people don’t eat enough fiber leading to a series of Chronic issues such as constipation or diabetes. Chia seeds have both soluble and insoluble fiber, helping you keep a healthy and balanced diet.
12) Good For Heart:
Chia seeds contains an anti-oxidants called Quercetin which can help reduce the risk of developing heart diseases and other heart condition. Chia seeds also contains Omega-3 fatty acids which are healthy fats that are good for your heart. About 75% of the fat in chia seeds is made up of Alpha-Linolenic acid with the other about 20% being Omega-6 fatty acid. This ratio helps to prevent various conditions including heart diseases and could reduce the risk of premature death.
While there are still not many studies on the effects of Chia seeds on Heart diseases. A study on rats showed that it could lower Triglycerides and reduce oxidative stress. It also was found to reduce high blood pressure, which is a major risk factor for developing heart dieases. Chia seeds also contains a significant amount of copper which is essential for maintaining heart health although lacking in many people’s diet.
13) Can Lower Inflammation:
Inflammation is your body’s immune response when these is a foreign Invader. Hoowever, certain elements such as processed food can contribute to chronic inflammation leading to cancer, heart diseases and other serious conditionas. Cafeic acid which is found in chia seeds also helps fight chronic inflammation.
Moreover, some scientists believe that ahigh intake of Omega-3 and Omega-6 fatty acids can also reduce inflammation in the body. Chia seeds also contains Omega-3 and Omega-6. So adding chia seeds to your diet can significantly improve the inflammatory markers in the body. This can help prevent inflammatory diseases as well.
14) It Reduces free radicals in the body:
Chia seeds are loaded with tone of anti-oxidants helping reduce the oxidative stress. Damaging your body’s cell. Oxidative stress is the disturbance between the production of free radicals and anti-oxidants. Too many free radicals will do considerable damage linked to aging and certain types of cancers too.
Chia seeds contains Quercetin a powerful anti-oxidants that can reduce the risk of several health problems including heart or liver diseases and could prevent certain type of cancers. Chia seeds also contains Myracetin Caffeic acid for all and Chlorogenic acid which can also work wonders on your body.
Chlorogenic acids in particular has been found to lower your blood pressure and cafeic acids is a natural anti-infllammatory compound. Eating chia seeds every day could benefits your heart and liver and redue the risk of cancers. If you are at risk of any of these.
15) You don’t Have to Change Your Diet:
Unlike other foods that involve a drastic change to incorporate Chia seeds are relatively easy to add to your diet. They might seen bland at first but they’re still perfect for almost anything you can eat then raw, put them in smoothies or add them to Porridge, oatmeal or even pudding some like having them for breakfast by sprinkling them on to of Yogurt or cereals.
They are great binding agent for homemade fritters, because they can absorb fat and water. They also work well to thicken sauces and can even been used as a subsitute for eggs.
16) You’ll get Amazing Nutritonal Benefits:
There’s a reason whu Chia seeds were the main component of the Aztec and Mayan Diets servings as a vital survival ratio for warriors. Apparently a tablespoon of chia seeds could help an individual go through the day. Ancient civilization believed these tiny seeds were extremely powerful and modern science can now confirm that one swerving of Chia seeds contains 138 Calories, 7 gram of fats, 11.8 grams of carbs, 5 grams of Alpha Linoleic acid, 4.7 grams of protein, 14 RDI calcium, 23% RDI, Magnesium, 20% Phosphorus, 15% RDI Thiamin. They bring a ton of health benefits on average a single serving is around two tablespoons, so two tablespoon a day gets you this fantastic nutritional profile.
17) It will keep your Cholesterol In Check:
Some studies have looked at how the consumption of Chia seeds can affect Cholesterol and Triglycerides levels. According to a 2021 study review involving 10 clinical trials it was discovered that Chia seeds increased the high density Lipoprotein HDL Cholesterol considered the good cholesterol.
This could help balance the blood lipids and improve Cardiovascular health. This study review also found that Chia seeds have a beneficial effects on most markers in a person’s fatty acid profile. While the findings are still a little scarce. Chia seeds have the potential to become an excellent addition for those looking to lower their LDL Cholesterol levels.
Most studies focused on how people suffering from diabetes or metabolic syndrome responded to a healthy diet containing between 25 and 50 grams of Chia seeds per day. The result were promising showing how Chia seeds could significantly lower Triglycerides levels while no food will magically solve your cholesterol problems you can keep cholesterol in check by adopting a healthy balanced diet.
18) Improve Skin Health:
The Omega-3 Fatty acids in Chia seeds have been found to increase circulation and reduce dryness and skin Inflammation. According to a study Omega-3s help protect the skin from UV radiation. Chia seeds contains anti-inflammatory properties that can help prevent wrinkles. The seeds also help reduce skin sagging.
Here are Few Ways You can add Chia seeds to your Diet-
01) Smoothies- Drinking smoothies is a fantastic way to ensure you’re getting enough fruits and vegetables in your diet. They’re also incredibly easy because all you need to do is toss everything in your blender (Including Chia seeds) and voila. Since they have no flavor, they work very well in amost every smoothies recipe.
02) Oatmeal- If oatmeal is your go-to breakfast, you can mix a tablespoon of Chia seeds in it for even more fiber and protein. The chia seeds will improve the texture and make each bite prefectly satisfying. There are plenty of resaons for adding oats to your daily diet. Learn all about it’s health.
03) Baked Goods- If you’re not a fan of Chia seeds Gelatin-like texture, try adding them to baked good. Chia gel helps keep baked good moist and may be used in place of eggs or as a thickener. You may also top muffins or quick bread with Chia seeds before baking.
04) Healthy Bars- Chia seeds gives homemade Granola, energy or protein bars a fiber boost. Try making Chia seeds energy bars made from dates, coconut oil, chia seeds and vanilla. You may add other healthy items like dark chocolate, coconut and dried fruit as well.
05) Stir Fry- You may not think of adding Chia seeds to savory foods like a stir-fry, but you’d be surprised to find out how versatile they can be. They will soften with the other ingredients. So that you’ll barely notice them in your dish. They can help boost the protein and Omega-3 content of vegetarian stir-fries and provide plenty of extra fiber alongside vegetables.
06) Jam- When you make your own fruit jam, you usually made to use pectin to help them thicken. That’s not the case when you make a chia seeds jam. The seeds acts as a thickener.
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