10 Proven Health Benefits Of Chia Seeds
Have you ever heard of natural power food? Well, our nature has many such natural food ingredients in it which is no less than any power food in different ways for a human body. One among those is the Chia seeds. They are one of those unprocessed whole grain foods which can be easily absorbed into your body and control your hunger for a long time.
With high nutritional value and light nutty flavor, Chia seeds have taken a different turn in the world of fitness and healthy eating. From dieticians to fitness trainers, all of them have incorporated the use of chia seeds as one of the most essential and effective ingredients. Moreover, they are so easy and flexible above all that, either you can use them as sprinkles on cereals, salads, sauces, or even rice and add it to your drinks and baked desserts. They are perfect and suitable at the best for your body needs.
Chia seeds are a member of the mint family and are also quite easy to obtain these days. With their identified nutritious values, Chia seeds have gained huge popularity in the food industries. Before we step into the amazing benefits of chia seeds, let’s know the essential Chia Seed Nutrition Facts.
Nutritional facts of Chia seeds:
Let’s have a look on nutritional value of Chia seeds. A one-ounce (28 grams) serving of Chia seeds contains following nutrition:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the daily value
- Manganese: 30% of the daily value
- Magnesium: 30% of the daily value
- Phosphorus: 27% of the daily value
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2. Chia seeds contain 18 of the 22 amino acids in them. The 9 essential amino acids namely are lysine, leucine, isoleucine, methionine, threonine, tryptophan, phenylalanine, valine, and histidine. Interestingly, 28 grams chia seeds supply only 137 calories and one gram of digestible carbohydrate to your body.
Though Chia seeds may seem to be the smallest of all on this planet, their organic and natural gluten free nature with lots of fiber, protein, omega-3 fatty acids and various micronutrients have led them to be very popular from past few years.
Benefits of Chia Seeds
Here is the list of benefits of Chia Seeds. Include Chia seeds in your daily meal and feel the benefits.
1. Chia Seeds Are Loaded With Antioxidants
An antioxidant is indeed a very essential element to repair your cells and make them function properly. Chia seeds have antioxidants in abundance in them and effectively repair your body cells and skin cells, repairing them and slowing down your aging process. They also reduce the risk of cancer and heart diseases in the human body. Chia seeds are indeed a must-have on your shelf if you are one among those who are extremely prone to cardiovascular problems.
2. Chia seeds Boost Energy And Metabolism
Chia seeds are full of vitamin, zinc, iron, and magnesium which makes it one of the best energy booster and metabolism regulator in the human body. Studies have proved that a teaspoon of Chia seeds per day can boost your metabolism and burn those extra calories and restore plenty of energy in your cells.
Try taking Chia seeds in the morning rather than an evening or at night time. You can mix it with your favorite smoothie or add a teaspoon of it in your morning salad.
3. Chia Seeds Are High in Quality Protein
A Brazilian study shows that Chia seeds are full f protein. Just a handful of chia seeds contain 19% of proteins in them which is more than any other plant or consumable seeds. It effectively works on your cholesterol level and body consumed energy.
Proteins are extremely important when people are on the verge of losing some extra pounds. It makes you feel more full and reduces the overall snacking up to 50%.
4. High Fiber and Protein Content in Chia Seeds May Help You Lose Weight
Chia seeds have a high nutritional value in them that makes it into the list of top weight loss ingredients. It is obvious that weight loss is neither an overnight miracle nor one ingredient magic in your diet that will lead you to where you want to be. Chia seeds are an excellent source with fiber ingredients which, if taken on a regular basis with your daily diet can help you in shedding out those extra pounds.
Besides, Chia seeds also help you down to feel full throughout your day and avoiding in between snack cravings every now and then. They absorb the water in your stomach and suppress your appetite. Remember one thing, combine your diet with chia seeds rather than taking them as a single ingredient. Your weight loss journey is a combination of real food based diet rather than one ingredient. Healthy food combines more effectively with chia seeds and can become a useful addition to a weight loss diet
5. Seeds Are High in Omega-3 Fatty Acids
Chia seeds are an excellent source of Omega-3 Fatty acids. A study shows that Chia seeds contain 3 times more omega-3 fatty acid than a slice of salmon. It helps in lowering the blood sugar level and reducing the risk of heart diseases. They raise HDL cholesterol that protects the heart against strokes and heart attack.
6. Chia Seeds May Lower Your Risk of Heart Disease
With the high content of omega-3 fatty acids, Chia seeds prevent your heart health and heart-related ailments. Chia seeds with a combination of healthy vegetables reduce triglycerides in your body which is a type of fat in your blood.
7. They’re High in Many Important Bone Nutrients
Chia seeds are also one among the calcium-rich foods that add more strength to your skeletal health. If you have a calcium deficiency, do add chia seeds in your diet. They are rich in manganese and calcium which are the two most important ingredients to maintain strength in your bones and teeth.
8. Chia Seeds May Reduce Blood Sugar Levels
United States Department of Agriculture states that Chia seeds are one of the highest useful food ingredients that reduce the sugar level and regulates blood pressure level in your body. They help in improving insulin sensitivity and stabilize the blood sugar levels after meals in a diabetic patient’s body. On a quick note, Chia seeds are extremely beneficial for people with type 2 diabetes
9. Chia Seeds Are Easy to Incorporate Into Your Diet
Chia seeds don’t have much of flavor and taste but yes, they are indeed power packed with a high amount of proteins and vitamins. It is easy and good for picky eaters to easily incorporate chia seeds in their diet. You can add it to your morning smoothies or even cooked soups, it is flexible and easy to take as and how you wish to have it.
For all those with sensitive taste buds, Chia seed is an excellent choice to incorporate in your diet. You can soak a teaspoon of chia seeds in your favorite juices, in your baked puddings or even eat it raw, they are just perfect and extremely healthy to maintain a proper balance in your diet.
10. The Help to treat Diverticulosis and Constipation
With being rich in fiber and omega 3s, Chia seeds are an excellent source to treat diverticulosis and constipation. Diverticulosis is the condition of having multiple pouches (diverticula) in the colon that are not inflamed. Chia seeds can be consumed to treat such conditions along with reducing the problem of constipation as well.
It is found that Chia seeds turn into an excellent source of soluble fiber when they come in contact with water. They help the colon to absorb water and help in smooth movements of the bowel.
We hope this post on Chia seeds benefit you and help you further to understand it’s amazing benefits.