Health Benefits of Chia Seeds
Though, chia seeds are tiny, yet they are rich in nutrients and widely used in the current society particularly in the fitness world. Originally from the Central and South America, those seeds were an integral part of the diet of ancient Aztecs and Mayas who appreciated their capacity to supply slow-wave energy. Chia seeds are now acknowledged for their numerous health-promoting properties, which has placed them among the specialties called the ‘super foods.’
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Nutritional Powerhouse
The benefits of chia seeds may be summarized in the fact that they contain all the nutrients needed by the body even though they are tiny seeds. They contain a good amount of what nutritional food constituents; dietary fiber, proteins, good fats which include omega 3 fatty acids, vitamins and minerals. Chia seeds are known to provide the following nutritional values for one ounce, or about 28 grams: Calories – 137; Fiber – 11g; Protein – 4g; Fat-9g of which 5g is omega-3 fatty acids. Also, they are a source of calcium, magnesium, phosphorus and manganese each of which is important for a healthy body.
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Rich in Antioxidants
The antioxidant profile of chia seeds is another considered advantage it has to offer. Antioxidants are substances that aid in the body’s effort to combat free radicals which in some way can cause oxidative damage resulting to cancer, heart disease among other illnesses. The flavonoids present in chia seeds such as quercetin, kaempferol and chlorogenic acid assist in reducing oxidative stress thus increasing the life span and health of the body cells.
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Supports Digestive Health
Chia seeds are very rich in fiber and this is the common knowledge about them. One ounce of almonds has 11 grams of fiber; that is more than 40% of the daily fiber intake recommended by nutritionists. Chia seeds are high in soluble fiber and therefore are able to absorb water to form a gel like substance within the stomach thus eating small portions and hence people feel full. This could help in achieving requirements when it comes to weight loss since it will limit eating especially in excess. In addition, they help in maintaining a healthy bowl movement, and avoiding the occurrence of constipation, and the food contains fibers that helps in a good balance of the gut bacteria.
Promotes Heart Health
Omega-3 fatty acids are other beneficial components of chia seeds emphasizing especially alpha-linolenic acid (ALA), which contributes to the supporting of the heart. Omega-3 fatty acids have beneficial effects such as; reduce inflammation, decrease the blood pressure and decrease the incidence of heart diseases. It has been proven that adding chia seed in to your diet helps to reduce bad cholesterol and triglycerides and increase good cholesterol thus enhancing cardiovascular health.
Supports Bone Health
Chia seeds are also packed with calcium and 1 oz of the seeds contains 18 percent of calcium daily requirement which makes chia seeds one of the best plant source for calcium. They are especially helpful to those people who do not take any products that are sourced from cow’s milk. Calcium is an important nutrient that is needed for blood clotting and proper functioning of muscles and nerves and it helps in building strong bones and teeth and it is used for the prevention of diseases such as osteoporosis. Besides calcium, chia seed contains phosphorus and magnesium which also contribute in bone formation and in the metabolism of energy.
Aids In Maintaining Good Blood Cholesterol
The seeds are also a rich source of dietary fibers; this makes chia seeds very effective in reducing the rate at which sugar is absorbed into the blood stream. This can avoid fluctuation in blood glucose levels and as such chia seeds are healthy in the diets of people with type 2 diabetes or pre-diabetes conditions. Researched also show that chia seeds enhance insulin sensitivity, which help the body regulate the level of sugar in the blood.
Flexible and can be used in any Meal Plan
Other than the many health benefits that are associated with chia seeds, it is possible to prepare them in so many ways and are so flexible that they fit in almost every diet. They can well be incorporated in milk shakes, yogurts, oatmeal and raw salads or as a binder in soup or sauces. When they are mixed with liquid they become gel like in consistency and thus suitable for puddings and many other deserts.
Therefore, chia seeds are nutrient-dense super food that has numerous positive effects on human body. They give support to digestion and the heart besides providing aid in formation of bones, as well as in the regulation of blood sugar. Implementing chia seeds in your diet is as easy and possible to do so, so the next time you go grocery shopping, don’t hesitate to throw some chia seeds in your cart.
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