Are you planning to include Chia seeds in your diet? Then let’s have a look at the health benefits of Chia seeds. I am sure you will end up adding these unique seeds to your daily routine.
Chia seeds are one of the healthiest and nutritious edible seeds. It is the product from the Chia plant (Salvia Hispanica), belonging to the mint family.
These seeds were used since ancient time, but it has recently got popularity in the modern era. Here, we will tell you the top 5 health benefits of Chia seeds.
Five health benefits of Chia seeds
1. Rich source of nutrients and low calories
Tiny Chia seeds are packed with an enormous nutritional punch.
28 grams or two tablespoons of Chia seeds contain the following things:
| Energy | 139 calories |
| Fiber | 11 grams |
| Fats | 9 grams |
| Protein | 4 gram |
| Calcium | 18% of the RDI. |
| Magnesium | 30% of the RDI. |
| Phosphorus | 27% of the RDI. |
| Manganese | 30% of the RDI. |
Also, they contain Vitamin B1, Vitamin B2, Vitamin B3, Zinc and omega acids in descent amounts.
Besides these nutrients, it is whole grain food so free from any chemical preservative. It is grown organically. Most importantly, it has relatively low calorific value despite being rich in all nutritious sources.
2. Rich source of beneficial fatty acids
Chia seeds are rich in fatty acids such as omega-3, omega-6, monounsaturated fatty acids etc. These fatty acids are all beneficial for our bodies. Among them, omega-3 fatty acids (18 g/100 g of seed) content is high.
Generally, omega-3 type of fatty acids is found in fish, meat, eggs and dairy products. But, Alpha-linolenic acid (ALA), a variety of omega-3, is the best plant-based source of fatty acids. It helps us reduce inflammations, fighting depression, anxiety, and minimizes the risk of heart diseases.
In the case of vegans, these types of fatty acids are in minimal amounts. So, if you are looking for alternatives, then nothing can beat Chia seeds. Similarly, not only vegans, we all should include these miracle seeds in our diet and get health benefits of Chia seeds to boost our system.
3. Rich in fiber content and complete source of protein
Chia seeds are rich in both soluble and insoluble fibers, which are excellent for gut health. These fibers also help in controlling blood sugar levels and in preventing constipation.
Studies show that two tablespoons of Chia seed can fulfill almost two-third daily recommended intake of fiber content in women. Similarly, about one-third intake dose is fulfilled by daily consumption of 2-table spoon Chia seeds.
Usually, meat products are considered a complete protein. But, Chia seeds have proven a comprehensive plant protein source, containing nine essential amino acids. Again, making it a perfect source of protein, especially for vegans.
So, simply by having a one-ounce or two tablespoons, you will get all the benefits of Chia seeds.
4. Antioxidants in Chia seeds act miracle in slowing ageing
Chia seeds are a good source of antioxidants which are crucial for maintaining good health. Antioxidants prevent early signs of ageing, resulting in a healthy and youthful glow on the skin.
They suppress the free radicals capable of damaging DNA, cell or protein, and thus reducing cancer risk. Processed or sugary foods are significant sources of free radicals; instead, try including Chia seeds in your diet.
5. Helps in reducing blood sugar level and heart diseases
Chia seeds improve insulin sensitivity and balance the blood sugar level in the body. Thus it has become the healthiest food for diabetic patients in particular. Also, it minimizes the chances of heart diseases and promotes healthy life.
How much to take?
These tiny seeds are rich in fiber, so you should include them in your diet daily. But, the main question is how much to take? The standard recommended dose is about one and a half tablespoons (20 gram) two times daily. But, it can vary on your feeding habit. If you are not used to eating fiber-containing foods, then you can suffer from bloating and some other digestive defects if consumed too much.
Summing all up,
Chia seeds have set them as the superfood of the modern era. You can have them in different ways, such as topping in salads, making smoothies or baking them, like popsicles, Chia drinks, and many more.
Get all the benefits of Chia seeds simply by adding them to your diet and live healthily.
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