In this blog, you will learn what are the health benefits of chia seeds.
Maybe you don’t know a lot of things about chia seeds. These seeds are not only a food full of nutrients, but they are also widely used to relieve discomfort.
Its medicinal power has revolutionized entire regions and its consumption is expanding more and more. If you want to know the chia seeds benefits and learn how to take advantage of them, keep reading. Before knowing the health benefits of chia seeds, you have to know what food we are talking about.
Where do chia seeds come from?
The plant known as chia is also called Mexican chia or Salba chia. You can ask in the market for any of those names. This plant is a flowering member of the mint family.
The commercial cultivation of chia is practiced in Mexico, Guatemala, Peru, Argentina, Australia, and the United States.
It is well knowledge that chia seeds are a nutrient-dense complement to healthy diets.
They are praised for their health benefits despite their small size. Contains antioxidants, minerals, fiber, and omega-3 fatty acids. These nutrients help maintain bones, take care of our hearts, and maintain stable blood sugar levels.
But this is not just me saying, Monica Van Zandt in her book “Chia Seed Superfood” says:
“In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re super packed with Omega-3s, protein, calcium, iron, zinc, fiber, and antioxidants.”
Without a doubt, it is a powerful food, but do you want to know its exact nutritional value?
Here we teach you.
What kind of nutrition can chia seeds provide?
For every ounce of chia seed, you’ll get:
- 5.6 grams of protein
- 12 grams of carbohydrates
- 8.4 grams of fat
- 0 grams of sugar
- 11.2 grams of fiber
- 138 calories
Now you know the nutritional content of chia seeds, but do you want to know how they can benefit you?
Find out what are the health benefits of chia seeds
Helps lose weight
Chia seeds contain about 35% by weight of fiber, or nearly 10 grams, in two tablespoons. Weight loss has been correlated with fiber-rich diets.
According to a 2015 study, consuming 30 grams of fiber a day can help you lose weight. So if you want to lose weight I recommend eating an ounce of chia seeds every day.
Control cholesterol levels
The high levels of fiber and omega-3 fatty acids in chia seeds may reduce the risk of developing heart disease.
Chia seeds and other foods high in soluble fiber can reduce harmful cholesterol levels in the blood. So, include them in your diet to reduce the chances of developing heart disease.
Strengthens bones and teeth
Magnesium and phosphorus, two nutrients found in chia seeds, are essential for maintaining healthy bones.
The seeds also include 18% of the recommended daily intake of calcium, which is important for healthy bones, muscles, and nerves.
Helps control appetite
One ounce of chia seeds has 11.2 grams of fiber, which is a significant amount. Each dish also contains 5.6 g of protein. Protein and fiber prolong feelings of fullness, which temporarily suppresses your appetite.
It is effective in treating diverticulosis
Patients with diverticulitis frequently have diets deficient in fiber. Consuming chia seeds can improve the daily fiber content of your diet.
The insoluble fiber in chia seeds makes the stool light to prevent constipation. So if you suffer from constipation you already know that including them in your diet will relieve you a lot.
Controls blood sugar levels
Chia seeds are rich in omega-3 fatty acids, fiber, magnesium, and antioxidants. These components could reduce the likelihood of type 2 diabetes and its complications.
Helps fight cancer
Chia seeds are a favorite cancer-fighting superfood. They are recognized for killing cancer cells without harming healthy cells in the body.
Particularly in cases of cervical and breast cancer, chia seeds have been shown to inhibit the proliferation of cancer cells.
Contributes to the improvement of the skin
Chia seeds are an antioxidant powerhouse rich in protein, healthy fats, minerals, and vitamins (E, B1, B2, and B3).
In addition, they are a great source of Omega 3 fatty acids, which protect against aging. If you want healthy skin free of acne scars and rejuvenated, put chia seeds on your grocery list.
Helps improve sleep quality
Chia seeds contain tryptophan, an amino acid that modifies sleep patterns by improving mood. If you have sleep problems, prepare juice with chia seeds before bed.
So, you already know all the benefits that you will get with the consumption of chia seeds. But surely you have no idea how to eat them. Do you want to know how to consume them easily?
I guess so.
How to consume chia seeds?
You can eat them raw whole. Try first with a teaspoon, if you like its natural flavor then you can continue eating it like this.
Add a little water in a cup and add a tablespoon of chia seeds. Wait a few minutes until they soften. It will stay like a pudding.
Soaked in milk
It is similar to preparing with water, only instead of adding water you will use milk. You will get a milk-based pudding with chia seeds.
You can pass the seeds through a mill to pulverize them. You can add this powder to any plate of food that you like.
Now you know
There are several options to consume chia seeds so do not hold back. Eat it in any of its varieties and enjoy its benefits.
Take Advantage of Chia Seed Benefits
Did you not know that the health benefits of chia seeds were so many? Well, it is for this reason that this food becomes more popular every day. You do not have to wait until you have some discomfort to consume them. Be cautious and start eating them now to boost your health. Your bones, your heart, your stomach, and your whole body will thank you.
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I am a professional health and nutrition writer with extensive experience in the industry. My passion for sharing valuable insights on nutrition and wellness stems from over 15 years of personal training and maintaining a healthy lifestyle. My commitment to continuously educate myself on the latest trends and research in the field allows me to deliver high-quality content that is informative and engaging. My mission is to empower individuals to make informed decisions about their health and well-being through my writing.