Chia seeds are one of the healthiest foods on this planet. They are full of nutrients that have a crucial advantage for our body and brain.
Here we are going to discuss 11 health advantages of chia seeds.
1. Enormous Amount of Nutrients with few Calories
Chia seeds are mini black seeds of the Salvia Hispanica plant related to the mint. They are known as contemporary superfoods.
From the last few years, they have gained popularity and are now consumed by health-conscious people around the world.
A one-ounce (28 grams) serving chia seeds accommodate-
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain a decent amount of zinc,
- Vitamin B3 (niacin), potassium, vitamin B1 (thiamine), and vitamin B2.
Isn’t it so impressive! That only a single ounce of chia seeds is equal to 28 grams (two tablespoons). This small amount provides 137 calories and one gram of digestible carbohydrate.
The cherry on the top, chia-seeds are also whole-grain food, organically grown. They are naturally gluten-free and non-GMO.
2. Packed with Antioxidants
The high antioxidant is another area in which cha seeds shine through. This high antioxidant provides a shield to sensitive fat in the seeds from sour.
Particularly, antioxidants brawl the production of free radicals, which can harm cell molecules and contribute to aging and diseases like cancer.
3. All the Carbs in Chia Seeds are Fiber
One ounce of chia seeds has 12 grams of carbs. Although, 11 of those grams are fiber which body doesn’t digest.
Fibres neither increase blood sugar nor does abandon require insulin. However, it belongs to the family of carbohydrates. The digestible carb content is only one gram per ounce, which is very low. This quality makes seeds a low-carb friendly food.
Cause of its high soluble fiber content, it can soak up to 10-12 times its weight in water, fetching gel-like and enlarging in the stomach.
Fiber also nourishes the friendly bacteria in the intestine, which is important to keeping gut flora well-fed is pivotal for health.
4. High in Quality Protein
Chia seeds contain a good amount of protein. They are 14% of protein by weight, very high compared to other plats. They also have a steadiness of important amino acids, so the body should be capable to use the protein content.
A high intake of protein lowers the appetite and reduces compulsive thoughts about food by 60% and impulse for night-time snacking by 50%.
5. Helpful to Lose Weight
As we have seen above, that chia seeds are high in protein and fiber. Both of them are capable to aid weight loss. However, research on chia seeds has given mixed results.
The fiber soaks up huge amounts of water and enlarges in the stomach, which increases fullness and slows the absorption of food. And the protein helps to reduce appetite and food intake.
6. High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are also very high in Omega-3 fatty acids. Even chia seeds accommodate more omega-3s than salmon.
7. Lower Risk of Heart Disease
As we have seen above that chia seeds are high in fiber, protein, and omega-3s, which are very helpful to reduce the risk of heart disease.
8. High in Many Important Bone Nutrients
Chia seeds are high in various nutrients that are very crucial for bone health.
Chia seeds include 18% calcium in a single ounce, magnesium, phosphorus, and protein, which are higher than most other dairy products.
9. Reduce Blood Sugar Levels
Studies have found that chia seeds may ameliorate insulin sensitivity and blood sugar control, balance blood sugar levels after meals.
10. Reduce Chronic Inflammation
Inflammation helps out the body to heal and fight off bacteria, viruses, and other infectious agents however, it can cause harm sometimes.
Evidence has suggested that eating chia seeds can reduce an inflammatory marker known as hs-CRP.
11. Easy to Incorporate into Diet
Chia seeds are very easy to include in the diet. You can add seeds to almost anything. There is also no need to be ground like flax seeds, which makes them much easier to prepare.
Chia seeds can be eaten uncooked, absorbed in juice, with porridge, pudding, smoothies, or added to baked goods.
Chia seeds are not only rich in nutrients, omega-3 fat, antioxidants and fiber but also easy to prepare. People commonly add them to their porridge or smoothies.