Chia seeds are tiny, yet they're jam-packed with nutrients. These seeds have been praised for their health advantages for millennia and were a staple in the ancient Aztec and Maya diets.
Chia seeds contain antioxidants, minerals, fiber, and omega-3 fatty acids, which may help with heart health, bone strength, and blood sugar management.
Furthermore, chia seeds are adaptable and can be utilized in a variety of dishes. I enjoy the gel-like consistency of chia seeds by blending them with liquid to make chia pudding.
Here are seven scientifically proven health advantages of chia seeds.
Exceptionally nourishing
Chia seeds come from the plant Salvia hispanica L. and are small black or white seeds. They're thought to be from Central America.
The seeds were historically employed in the meals of the Aztec and Mayan civilizations, as well as for medicinal purposes, religious rites, and cosmetics. Chia seeds are now consumed by individuals all over the globe.
Chia seeds were thought to be extremely nourishing by ancient cultures, and this notion is supported by current science. In reality, 1 ounce (28 grams or 2 tablespoons) of chia seeds has the following nutritional value:
- 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
Given that this nutritional profile is for only a single serving of around two teaspoons, it's extremely impressive.
SUMMARY
Chia seeds, despite their small size, are packed with nutrients. Fiber, protein, omega-3 fatty acids, and a variety of micronutrients abound in them.
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| 7 Enticing Health Benefits of Chia Seeds |
Antioxidants in abundance
Chia seeds are a good source of antioxidants as well.
Antioxidants promote human health by neutralizing reactive molecules known as free radicals, which can harm cell compounds if they build up in the body.
Free radical damage, for example, contributes to aging and diseases such as cancer.
Chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol are some of the antioxidants found in chia seeds. These may all have heart and liver-protective characteristics, as well as anti-cancer capabilities.
Chlorogenic acid, for example, may assist to decrease blood pressure, whereas caffeic acid has anti-inflammatory properties.
SUMMARY
Antioxidants abound in chia seeds. These substances safeguard the seed's delicate lipids while also benefiting people's health.
Weight loss may be aided
Chia seeds include fiber and protein, which may help those who are attempting to reduce weight.
Chia seeds have about 10 grams of nutritional fiber per ounce (28 grams). That implies they contain a staggering 35% fiber by weight.
Soluble fiber makes up the majority of the fiber in chia seeds. It absorbs water, turns into a gel, and swells in your stomach to help you digest food more slowly and feel fuller after a meal.
As a result, it's been suggested that soluble fiber can help with hunger control and weight loss. Although there is conflicting evidence on this subject, some studies suggest that dietary fiber may help prevent overweight and obesity. Furthermore, the protein in chia seeds may aid in the reduction of hunger and food consumption.
When compared to eating chia-free yogurt, consuming 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds combined with yogurt for breakfast boosted feelings of fullness and reduced food intake in the short term.
Despite this, investigations on the usefulness of chia seeds for weight loss have yielded conflicting results.
A prior study from 2009 found that taking 50 grams of chia seed supplements per day for 12 weeks had no effect on body weight or health markers including blood pressure and inflammatory markers in 90 overweight people.
In contrast, a 6-month trial of 77 overweight or obese persons with type 2 diabetes who were on a low-calorie diet revealed that those who took chia seeds daily lost considerably more weight than those who took a placebo.
Though chia seeds by themselves are unlikely to produce weight reduction, they can be a helpful supplement to a balanced, healthy diet if you're attempting to reduce weight.
SUMMARY
Chia seeds are high in protein and fiber, which have both been found to help people lose weight. Chia seed research for weight loss, on the other hand, has yielded mixed results.
It has the potential to reduce your risk of heart disease
Consuming chia seeds, which are abundant in fiber and omega-3 fatty acids, may lower your risk of heart disease.
Soluble fiber, such as that contained in chia seeds, can aid in the reduction of total and LDL (bad) cholesterol levels in the blood. As a result, your risk of heart disease may be reduced.
The omega-3 fatty acid ALA found in chia seeds has also been linked to a lower risk of heart disease.
Nonetheless, research on the link between chia seeds and heart health have yielded equivocal results.
Chia seeds have been found in rat tests to reduce certain heart disease risk factors, such as excessive triglyceride and oxidative stress levels.
In a small number of human investigations, chia seed supplements were found to dramatically lower blood pressure in persons with hypertension, or high blood pressure, which is a major risk factor for heart disease.
Chia seeds may help with heart health in general, but further research is needed.
SUMMARY
Because of the fiber and ALA included in chia seeds, they may help to lower the risk of heart disease. More human research, on the other hand, is required.
Many vital bone nutrients are found in this food
Chia seeds are abundant in calcium, phosphorus, and magnesium, which are all critical elements for bone health.
Getting enough of these nutrients, according to several observational studies, is critical for maintaining good bone mineral density, which is a measure of bone strength.
Furthermore, the ALA found in chia seeds may help with bone health. Consumption of this vitamin has also been linked to enhanced bone mineral density in observational studies.
As a result, consuming chia seeds regularly will probably help maintain your bones strong.
In one animal study, rats given chia seeds regularly for roughly 13 months had higher bone mineral content than the control group. The authors concluded that ALA may have played a role in this advantage.
However, aside from animal studies, only a few studies have looked into this area in depth. In the end, more human research is required.
SUMMARY
Chia seeds are abundant in calcium, magnesium, phosphorus, and alpha-linolenic acid (ALA). Improved bone mineral density has been linked to all of these nutrients.
Blood sugar levels may be reduced
Chia seeds may help regulate blood sugar levels, potentially due to their high fiber content and other beneficial components.
High blood sugar levels might be a problem for diabetics. Fasting blood sugar levels that are consistently high are linked to an increased risk of various problems, including heart disease.
Chia seeds have been shown in animal tests to improve insulin sensitivity, which is promising. This could assist to keep blood sugar levels in check after a meal.
Human research is limited, however, some older trials have yielded encouraging results.
Older research from 2010 and 2013 reveals that eating bread with chia seeds helps healthy people minimize post-meal blood sugar rises when compared to eating bread without chia seeds.
More research is needed, however, to discover more about the link between these healthy seeds and blood sugar management.
SUMMARY
Chia seeds may aid with blood sugar management, according to animal studies, but the additional human study is needed.
Simple to include in your diet
Chia seeds are quite simple to include in your diet. Because they have a mild flavor, you may use them in almost any recipe.
They don't require grinding, cooking, or any other preparation, making them a convenient addition to recipes.
They can be consumed raw, soaked in juice, or blended into porridge, pudding, smoothies, and baked products. You may also use them as a garnish on cereal, yogurt, veggies, and rice meals. They also perform well as a binding agent in handmade fritters.
You can use them to thicken sauces and as an egg substitute because of their capacity to absorb water and fat. They can also be made into a gel by mixing them with water.
The seeds seem to be tolerated nicely. If you're not used to eating a lot of fiber, though, consuming too many seeds in one sitting may cause digestive issues like bloating or diarrhea
0.7 ounces (20 grams 1.5 teaspoons) of chia seeds twice a day is a standard dosing suggestion. To avoid any digestion issues, remember to drink enough ofter.
SUMMARY
Chia seeds are simple to produce egg alternative that is frequently used for porridge or smoothies.
The bottom line
Chia seeds are high in nutrients, omega-3 fatty acids, antioxidants, and fiber, and they're also simple to cook.
According to studies, they have a variety of health benefits, including weight loss and a lower risk of heart disease. The more human study is required before any clear conclusions can be drawn.
Consider using chia seeds in your diet if you want to gain the potential benefits. They go well with smoothies, oatmeal, yogurt, baked goods, and other dishes.
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