Health Benefits of Chia Seeds: Chia seeds are tiny, nutrients dense black colored seeds from Salvia Hispanica, also counted as a member of the mint family. It is also known as a “Small Powerhouse” or “Superfood” as it contains high in omega-3 fatty acids, fiber, protein, and other nutrients. Chia seeds are native to central and southern Mexico or to the southwestern United States and Mexico. It has also a great source of energy and nutrition.
Chia seeds are popular because of their Omega-3 fatty acids and fiber content, nowadays it is also used as toppings on salad and processed foods like chips
Nutritional value of Chia Seeds
Chia seeds have got immense nutritional value as they contain a wide range of vitamins, minerals, and macronutrients. Some of the most important nutritional elements of chia seeds are given below.
- Protein: Chia seeds are a great source of protein if you take 28 grams of chia seeds, you will consume 4 grams of protein.
- Healthy Fats: Chia seeds are better known for omega-3 fatty acids, which are important for brain function and heart health. It also contains omega-6 fatty acids, which are good for your skin and hair health.
- Carbohydrates: If you are taking 28 grams of chia seeds you are consuming 12 grams of carbohydrates and 11 grams of fiber.
Vitamins and Minerals contain in Chia Seeds
- Calcium: For strong bones and teeth you need calcium and Chia seeds are an excellent source of calcium.
- Magnesium: Chia seeds also contain magnesium, which is essential for your nerve function, heart health, and bone health.
- Phosphorus: Phosphorus is essential for our healthy bones and teeth, as well as for energy production, and chia seeds has contained phosphorus.
- Zinc: Chia seeds help us to build a healthy immune system and wound healing, as it contains Zinc.
- Potassium: The tiny superfood also contains potassium, which improves our heart health and maintains healthy blood pressure.
- Vitamin B1: The Chia seeds are a good source of vitamin B1, helping us to boost energy production and nerve function.
- Vitamin B2: It also contains vitamin B2, which helps to reduce oxidative stress and inflammation of nerves
- Vitamin B3: You can also get vitamin B3 from Chia seeds and it is important for energy production and maintaining healthy skin and nerves.
The fiber in Chia Seeds
If your dietician asks you to include more fiber in your diet then Chia seeds would be helpful as 28 grams of chia seeds contains 11 grams of fiber. These high-fiber seeds help you to improve digestion and promote bowel regularity. As a high-fiber diet keeps your tummy full and satisfied, so chia seeds are also good food for weight management.
Amazing Health Benefits of Chia Seeds
Help to lose Weight
Chia seeds contain high fiber and low-calorie counts. It helps to keep your stomach full and satisfied and reduces your calorie intake during the day. In addition to this, Chia seeds are also low in calories, in 28 grams it contains only 137 calories. So based on this,
Reduce the Risk of Heart Disease
The omega-3 fatty acids found in chia seeds help to reduce inflammation and lower blood pressure, which not only reduces the risk of heart disease but also helps to improve your heart health. In addition to this higher fiber content in chia seeds can also help to lower cholesterol levels, which is another preventive measure in reducing the risk of heart-related diseases.
Control Blood Sugar Levels
Chia seeds are beneficial in controlling spikes in blood sugar levels. The high fiber content present in the chia seeds can slow down the absorption of sugar in the bloodstream, hence preventing spikes in blood sugar levels. This is mainly helpful for people with type 2 diabetes, consuming regularly can manage their blood sugar levels carefully.
Boosts Energy and Metabolism
Chia seeds are also known as an energy booster and can help you to boost your metabolism. The healthy fats and protein in chia seeds can provide you with the required energy throughout the day. It makes your day energetic, it’s a great food for athletes and people with busy lifestyles.
Reduces Inflammation
The root causes of many chronic diseases are inflammation, it is a natural process that occurs due to injury or infections. If you want to reduce inflammation and achieve optimal health then you should include chia seeds in your diet. Chia seeds contain antioxidants and omega-3 fatty acids, which help to reduce inflammation and protect from chronic diseases including heart disease, diabetes, and cancer.
How to include chia seeds in your diet
The microscopic look of Chia seeds is oval and gray with black and white spots, having a diameter of around 2 millimeters. It is easily added to a wide range of dishes. Here is an easy way to include chia seeds into your diet.
Chia Seed Pudding
If you like pudding then Chia seeds pudding can be a delicious and healthy breakfast or snack for you. In order to make chia seeds pudding, you need to mix 2 tablespoons of chia seeds with 1/2 cup of almond milk, a pinch of cinnamon, and a teaspoon of honey. Keep the mixture in the fridge for a few hours or overnight until it forms a pudding-like consistency. You can also add your favorite fresh fruits or chopped nuts as a topping.
Chia seeds smoothies
Yes, you can simply add a tablespoon of chia seeds to your favorite smoothie recipe and blend until smooth for an extra boost of nutrition. In order to blend them smoothly, you can soak the chia seeds in lukewarm water for 10 minutes before adding them to the smoothies
Sprinkling Chia Seeds on Salads and Yogurt
The best and easy way to consume chia seeds is by sprinkling them on salads and yogurt. It can be a crunchy and nutritious topping. You can also be added to your breakfast including oatmeal or granola as a healthy breakfast option.
Conclusion
Chia seeds are an amazing nutritious superfood that can provide you with a wide range of health benefits. The tiny superfood is a great source of protein, healthy fats, fiber, and essential vitamins and minerals. Adding chia seeds to your diet is simple and can be done in different ways, like in chia seed pudding, smoothies, and salads. So if you have not tried yet this tiny superfood “chia seeds” try it now and reap its health benefits.
If you like the post ” The Amazing Health Benefits of Chia Seeds: Know Why You Should Add Them to Your Diet” please share it with others.
You may also like to read- The 7 Amazing benefits of green tea for skin and body
Also, read- White Rice Vs Brown Rice – Which is healthier?