12 Benefits of Chia Seeds
Did you know chia seeds are great for weight loss? They contain omega-3 fatty acids, antioxidants, fiber, protein, calcium, magnesium, phosphorus, iron, zinc, manganese, copper, sodium, potassium, vitamin B6, folate, niacin, riboflavin, thiamine, pantothenic acid, biotin, and vitamins A, C, E, K, and D?
Chia seeds are also known as “nature’s perfect food” because they provide a complete source of nutrition without any added sugar, salt, fat, cholesterol, or preservatives. In fact, chia seeds are even considered superfoods because they are packed with nutrients and energy!
If you’ve never tried chia seeds before, then you should try them now! They’re delicious, nutritious, and easy to make. Plus, they taste amazing mixed into smoothies, baked goods, salads, soups, oatmeal, yogurt, granola, muffins, pancakes, bread, cookies, cakes, ice cream, and more!
I’m going to share with you 12 benefits of chia seeds that will help you lose weight, boost your immune system, increase brain function, reduce inflammation, lower blood pressure, prevent heart disease, and more!
Nutrition facts
Chia seeds are small black seeds often found in grocery stores and health food stores. They come from the Salvia hispanica plant and have been used since ancient times for their nutritional benefits. The seeds contain high levels of omega-3 fatty acids, antioxidants, vitamins, minerals, and dietary fiber. A single tablespoon of ground chia seed contains about 5 grams of protein, 20 percent of the daily recommended amount of calcium, and almost half of the daily recommended dose of vitamin E.
The chia seeds’ most noticeable benefit is their ability to absorb up to 10 times their weight in liquid. This makes it possible to make delicious chia pudding, smoothies, and even gelato without adding extra sugar or artificial sweeteners. You can use chia seeds in place of flours and starches in baked goods like muffins, pancakes, breads, cookies, brownies, cakes, pies, and tarts. You can also sprinkle them over salads, soups, vegetables, meats, and fish.
Carbs and fiber
Chia seeds are rich in carbs and fiber, making them a great addition to anyone’s diet. They provide a healthy dose of dietary fiber, which helps regulate blood sugar levels and promotes heart health. Fiber also aids digestion and prevents constipation.
The high amount of fiber found in chia seeds makes it one of the most versatile superfoods around. You can use them in smoothies, salads, baked goods, breading, dips, soups, and even desserts.
Fat
Chia seeds contain a lot of healthy fat called omega-3 fatty acids (omega-3 FAs). They are one of the most popular food sources of omega-3 FAs. Chia seeds are rich in ALA, which is converted into EPA and DHA in our bodies. These three types of omega-3 FAS are considered essential because we cannot make them ourselves. Our bodies do not produce enough of them; therefore, we must consume them regularly.
The problem is that many people eat too much omega-6 fatty acids. We need to keep the balance between omega-6 and omega-3 FAs within a certain range. Too much omega-6 FAs increases the risk of cardiovascular disease, diabetes, obesity, cancer, autoimmune disorders, and asthma.
On the other hand, too little omega-3 FAs increases the risk for depression, ADHD, Alzheimer’s disease, arthritis, and macular degeneration.
Omega-3 FAs play a key role in maintaining normal function of the brain, eyes, joints, immune system, skin, blood vessels, lungs, and gastrointestinal tract. Most Americans consume far less omega-3 FAs than recommended daily amounts. However, recent studies show that eating foods containing small amounts of omega-3 Fats may help prevent some chronic diseases. This includes coronary artery disease, stroke, type 2 diabetes, rheumatoid arthritis, multiple sclerosis, and eczema.
Protein
Chia seeds contain 19% total protein and are one of the highest quality plant-based proteins out there. They are rich in lignans, antioxidants, vitamins, minerals, and dietary fiber. A serving provides 9 grams of complete protein, making it comparable to eggs, meat, dairy, and soybeans. In addition, chia seeds are low in saturated fat, sodium, cholesterol, and carbohydrates. They are also gluten free.
High in fiber
Chia seeds are one of the best sources of dietary fiber. They are high in protein, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, niacin, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, biotin, and vitamins E and K. In addition, they are low in fat and cholesterol.
A serving of chia seeds provides about 50 calories and 12 grams of carbohydrates. They are a good source of omega 3 fatty acids and antioxidants.
Health Benefits of Chia Seeds
Chia seeds provide following health benefits.
1. May help increase HDL cholesterol
Chia seeds contain omega 3 fatty acids, which are thought to reduce triglycerides and cholesterol levels. They may also help people with high cholesterol. Chia seeds have been found to lower both total and low density lipoprotein (LDL) cholesterol.
2. May reduce spikes in blood sugar
Chia seeds are tiny seeds about the size of poppy seeds. They come from the Salvia hispanica plant, which grows in Mexico and Central America. Chia seeds are high in fiber and protein, and low in carbohydrates. They also contain omega 3 fatty acids which may lower triglycerides and cholesterol.
A small study published in the Journal of Nutrition found that consuming chia seed powder daily for 12 weeks helped people with Type 2 diabetes control their blood sugar levels better than those taking placebo pills. However, more research needs to be done before we know if chai seeds really work for managing blood sugar levels.
3. High in Omega-3 and Omega-6
Chia seed oil contains high amounts of omega-3 and omega-6 essential fats. Both types of fat are necessary for good health, especially during pregnancy. However, there isn’t enough evidence to say whether eating chia seeds actually helps reduce blood pressure or prevents cardiovascular disease. In fact, some studies suggest that too much omega-3 can increase triglycerides, a type of fat found in the bloodstream.
In addition to being loaded with healthy fats, chia seeds contain antioxidants, fiber, protein, calcium, magnesium, iron, zinc, copper, manganese, phosphorus, potassium, vitamin B1, B2, B5, B12, folate, niacin, pantothenic acid, riboflavin, thiamine, biotin, and phytosterols. They’re also gluten free.
4. Support Healthy Skin
Chia seeds have been used throughout history for many purposes including food, medicine, and beauty products. They’re rich in fiber, protein, omega fatty acids, vitamins, minerals, phytochemicals, antioxidants, and polysaccharides.
Chia seeds are known for their ability to absorb moisture and retain it, making them great for keeping skin hydrated and healthy. They help keep pores clean, prevent acne breakouts, and improve circulation. And they’re easy to use; just add chia seeds into smoothies, oatmeal, yogurt, salads, soups, and sauces.
5. Antioxidant Powerhouses
The antioxidant power of chia seeds has been underestimated because we don’t typically think about how much nutrition is packed into one small seed. But according to research conducted by Dr. David Jenkins, PhD., director of the Institute of Functional Medicine at Bastyr University, chia seeds contain up to 7 times more antioxidants than blueberries and blackberries combined.
Chia seeds contain high levels of alpha linolenic acid (ALA), a form of omega 3 essential fatty acid. ALA helps maintain cell membranes, support heart health, and promote brain function. In addition, chia seeds contain lignans, plant compounds that act like estrogen in the body. Lignans help protect against hormone disruption and cancer.
6. Promote Digestive Health
Chia seeds are loaded with fiber and help promote healthy digestion. They’re easy to add to smoothies, yogurt parfaits, oatmeal, salads, soups, and even baked goods. Plus, adding chia seeds to your daily diet will help increase stool consistency and keep things moving along smoothly.
Fiber absorbs a lot of water and expands in the stomach, helping you feel full for longer. This makes it easier to stick to a healthier eating plan and avoid overeating. Fiber also keeps your digestive system working properly, preventing constipation and promoting proper elimination.
7. Improve Heart Health
Chia seeds are high in fiber, omega 3 fatty acids, antioxidants, protein, calcium, phosphorus, iron, zinc, magnesium, manganese, copper, potassium, vitamin B1, vitamin E, vitamin K, folate, niacin, thiamine and riboflavin. They are also rich in essential amino acids, including lysine, tryptophan, methionine, leucine, phenylalanine and valine. These nutrients support cardiovascular function, immune function, bone growth and brain development. In addition, chia seeds contain no cholesterol and very low fat.
The American Heart Association recommends eating one tablespoon of ground flaxseed daily because it contains alpha linolenic acid, which lowers LDL (“bad”) cholesterol and raises HDL (“good”) cholesterol. Flaxseeds are easy to use and add flavor to foods without adding calories. You can buy them preground in most grocery stores.
Flaxseeds are often used in baked goods, cereals, salad dressings and smoothies. To make a delicious snack, grind some flaxseeds in a coffee grinder and mix into yogurt. Sprinkle over cereal or granola bars. Add them to oatmeal, pancakes, waffles, muffins, breads and pasta dishes. Try sprinkling them onto salads, soups, sandwiches and vegetables.
You can even sprinkle them on popcorn. Just remember to wash off the salt before you eat it.
8. Boost Energy and Exercise Performance
Chia seeds are known for being one of the most nutritious food sources out there. They’re packed full of fiber, minerals, vitamins, antioxidants, omega fatty acids, and even protein. In fact, chia seeds contain more protein per serving than many popular meat alternatives like tofu and tempeh.
But did you know that eating chia seeds could make you feel better too? Research suggests that consuming them before or during exercise can boost energy levels, improve endurance, and reduce muscle soreness. And according to a study published in Nutrition Journal, chia seeds also helped athletes recover faster after intense workouts.
So next time you’re looking to refuel, try adding some chia seeds into your diet. You’ll reap the benefits of a high-protein snack while improving your overall health.
9. Build Stronger Bones
Chia seeds are known for being high in omega 3 fatty acids, fiber, protein, antioxidants, and minerals. These nutrients help build strong bones. In fact, one tablespoon of chia seeds contains 10 percent of the recommended daily allowance of calcium and 25 percent manganese. Calcium helps form bones while magnesium supports healthy nerves and muscles. Manganese promotes proper blood flow and oxygenation throughout the body.
10. Aid in Weight Loss
Chia seeds are a great addition to your diet because they help you lose weight without feeling hungry. In fact, the seeds can boost metabolism and aid digestion while keeping hunger levels under control. They also provide essential nutrients like protein, fiber, calcium, zinc, omega 3 fatty acids, iron, magnesium, phosphorous, potassium, copper and even manganese.
The seeds come from the fruit of Salvia hispanica L., which grows wild throughout Central America and Mexico. The plant contains high amounts of omega-3 fatty acids, making it a popular food among vegetarians.
In one study, chia seeds helped overweight women shed pounds faster than those who followed a low-calorie diet alone. Another study found that people who ate chia seed pudding lost more weight than those who didn’t eat the pudding.
11. Fight Cancer Growth
Chia seed contains alpha linolenic acid (ALA), which has been shown to help reduce inflammation, lower cholesterol levels, improve heart health, support healthy immune function, and fight against different types of cancers.
12. Enhance Oral Health
Chia seeds contain nutrients that help prevent tooth caries and gum disease. Calcium and zinc are both important minerals that play key roles in maintaining healthy teeth and gums. They are also necessary for proper bone development.
Vitamin A, phosphorus, and magnesium are also vital to overall oral health.
Conclusion
In conclusion, chia seeds contain omega-3 fatty acids, which have been shown to reduce inflammation and improve cardiovascular function. They also provide fiber and protein, both of which are essential nutrients for healthy digestion. Chia seeds are available in most grocery stores, but if you’d like to grow your own, simply soak 1 cup of uncooked chia seeds overnight in water. Rinse well before using.
