“Discover the tiny but mighty chia seed – a powerhouse of nutrients that can provide a range of health benefits. From improving heart health and strengthening bones to regulating blood sugar levels, chia seeds are a versatile ingredient that can easily be incorporated into a variety of recipes.
In this blog post, we’ll look at the 7 health benefits of Chia Seeds to improve your health.
What are the benefits of chia seeds?
Chia seeds are extremely nutritious. They are nutrient-rich and beneficial to your health. These are chia seed’s 7 advantages:
1. Highly nutritious
Chia seeds, derived from Salvia hispanica, a flowering plant in the mint family, are believed to have originated in Central America and were used by ancient civilizations such as the Aztecs and Mayans in their diets, rituals, and cosmetics. They are now popular worldwide due to their high nutritional value. A daily serving of 15g (1 tablespoon) of chia seed a day is recommended and this provides approximately:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 70 | |
| Protein | 2.4g | |
| Fat | 4.5g | |
| Alpha-Linolenic Acid (ALA) | 3g | |
| Carbohydrates | 5.9g | |
| Fiber | 4.8g | |
| Calcium | – | 15% |
| Iron | – | 12% |
| Magnesium | – | 23% |
| Phosphorus | – | 20% |
| Zinc | – | 12% |
| Vitamin B1 (Thiamine) | – | 15% |
| Vitamin B3 (Niacin) | – | 16% |
This means that chia seeds are an excellent supplement to a healthy diet, including a variety of critical elements in a small serving.
2. Loaded with antioxidants
Chia seeds are not just a trendy superfood; they are a powerhouse of nutrients that can benefit our health in numerous ways. One of the key reasons behind their health-boosting properties is the presence of antioxidants. Antioxidants play a crucial role in protecting our cells from damage caused by free radicals, harmful molecules that can contribute to aging and various diseases, including cancer.
What sets chia seeds apart is that they contain specialized antioxidants like chlorogenic acid and caffeic acid, which have been shown to offer unique health benefits. These antioxidants not only help to protect our hearts and livers but also have the potential to lower blood pressure and reduce inflammation in the body. By incorporating chia seeds into your diet, you can harness the power of these antioxidants to support your overall well-being. Whether you sprinkle them on your morning smoothie, mix them into your oatmeal, or use them as a thickening agent in recipes, chia seeds are a versatile and convenient way to boost your antioxidant intake and promote better health.
3. May support weight loss
Chia seeds are an excellent addition to a weight loss diet because of their high fiber and protein content. Fiber can help prevent weight gain, and protein helps suppress hunger.
According to scientific study, chia has no anti-allergic, nutritional, or harmful effects on human health. Chia seeds are commonly used to biscuits, pasta, snacks, yoghurt, and cakes. Eating chia seeds with yogurt for breakfast can make you feel fuller and eat less. While chia seeds alone may not lead to weight loss, they can be a valuable part of a healthy diet.
4. May lower your risk of heart disease
Adding chia seeds to your diet can improve your heart health. These small seeds are high in fiber and omega-3 fatty acids, which have been shown to help decrease cholesterol. Chia seeds may help to lessen the risk of heart disease.
Research indicate that chia seeds may assist with other risk factors for heart disease, such as high blood pressure and lipid levels. Chia seeds’ high fiber content can help regulate blood sugar levels and promote a healthy digestive tract, both of which are beneficial for heart health.
5. Contain many important bone nutrients
Chia seeds have gained popularity in recent years as a superfood due to their numerous health benefits. One of the key benefits of chia seeds is their high mineral content, particularly calcium, phosphorus, and magnesium, which are essential for promoting bone health.
Calcium is well-known for its role in building and maintaining strong bones and teeth. Phosphorus is another crucial mineral for bone health, as it works alongside calcium to form the structure of bones and teeth. Magnesium is also important for bone health, as it helps to regulate calcium levels in the body and plays a role in bone formation.
6. May reduce blood sugar levels
Chia seeds are a superfood that has gained popularity for their potential to reduce blood sugar levels. For individuals managing diabetes, incorporating chia seeds into their diet may be beneficial in helping regulate blood sugar levels. This is because chia seeds are rich in fiber, which can slow down the absorption of sugar in the bloodstream and prevent spikes in blood sugar levels. Additionally, chia seeds are also a good source of healthy fats, protein, and antioxidants, all of which can contribute to overall better blood sugar control.
One study published in the British Journal of Nutrition found that consuming chia seeds for 12 weeks resulted in a significant reduction in blood sugar levels among participants with type 2 diabetes. Another study published in the Journal of Nutrition and Metabolism showed that chia seeds can help improve insulin sensitivity and reduce markers of inflammation in individuals with diabetes.
7. Easy to incorporate into your diet
Chia seeds are easy to incorporate into your everyday meals. They have a moderate flavor, making them an excellent accent to many recipes. They can be eaten raw, soaked in juice, or blended into dishes such as porridge, smoothies, and baked products.
Chia seeds can also be sprinkled over cereal, yogurt, veggies, and rice dishes. They can be used in recipes to bind, thicken, or replace eggs. When mixed with water, they produce a gel-like consistency. While chia seeds are generally well tolerated, if you’re not used to eating high-fiber foods, consuming too many at once may induce bloating or diarrhea. So, start with modest doses and gradually increase your intake.
How many chia seeds should you eat a day?
The recommended daily intake of chia seeds is around 1-2 tablespoons. This amount provides a good balance of nutrients without overwhelming your system. It’s essential to remember that chia seeds are high in fiber, so consuming too many at once can lead to digestive issues like bloating or constipation.
To avoid any stomach discomfort, it’s crucial to drink enough water when eating chia seeds. The fiber in chia seeds absorbs water and swells in your stomach, which can cause digestive problems if you’re not adequately hydrated. So be sure to drink plenty of water throughout the day, especially when consuming chia seeds.
What happens if I eat chia seeds every day?
Eating chia seeds every day can have numerous health benefits, such as aiding in weight loss and improving bone strength due to their high fiber, protein, and nutrient content. The fiber in chia seeds can promote feelings of fullness and assist in regulating blood sugar levels, potentially supporting weight management. Additionally, the calcium, magnesium, and phosphorus in chia seeds contribute to bone health, reducing the risk of conditions like osteoporosis.
However, it’s crucial to consume chia seeds in moderation to avoid potential digestive issues like bloating and constipation. Starting with a small amount, such as 1 tablespoon (15g) per day, and gradually increasing intake is recommended. Adequate hydration is also essential when consuming chia seeds, as they can absorb water and swell in the digestive tract.
Conclusion:
Chia seeds may small seed, but they are mighty in terms of health benefits. Loaded with essential nutrients, chia seeds can improve heart health, support bone strength, and regulate blood sugar levels. Their versatility allows them to be easily incorporated into various recipes, including a delightful pudding. By exploring the seven proven benefits of chia seeds outlined in this blog post, it’s clear that these small seeds are a valuable and delicious addition to a healthy diet.