Chia seeds are full of health and medicinal benefits. It is among the healthiest foods on earth. You may confuse by its small size, but let me tell you it is full nutrition, nutrition, and nutrition. The benefits of chia seeds are not very known among people.
What are Chia seeds?
It is known as Salvia hispanica, belongs to the mint family. It’s high nutrient value, antioxidant property and minerals make these seeds extraordinary. Chia seeds are considered to be one of the superfoods we have.
In the Mayan language ‘chia’ means strength, it has been said that only one teaspoon of chia can give you sustainability of 24 hours.
In recent times, many studies show that chia has far more nutritious values than we know. Chia seeds have no specific smell or taste.
Do you know? This seed contains more Omega-3 fatty acids than salmon
Let’s see the nutritious values of Chia seeds:
Almost 30 grams of seeds contains:
- Dietary Fiber: 12 grams.
- Protein: 4-5 grams.
- Fat: 9 grams ( almost 5 of which are omega-3s).
- Zinc: 1 mg (7% of the RDI)
- Calcium: 19% of the RDI.
- Manganese: 32% of the RDI.
- Magnesium: 33% of the RDI. (treat hypertension and heart diseases)
- Copper: 0.1 mg (3% of RDI)
- Phosphorus: 30% of the RDI.
- Sodium: 5.5 grams.
- Total Omega-3 fatty acids: 4930 mg.
- Total Omega-6 fatty acids: 1650 mg.
- They also contain a decent amount of vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
- It contains almost 18 amino acids out of 22 total amino acids. It also has 9 all essential amino acids, which makes it a complete protein.
So, what are the benefits of Chia Seeds?
There is numerous number of benefits are present, here in this article I have tried to gather the important benefits of chia seeds.
a) Chia seeds improve constipation and good for digestion:
Chia seeds are full of fiber. Two tablespoons of these seeds contain almost 10 grams of fibers or 40% of our recommended daily intake of fiber.
But you cannot digest this fiber, they are insoluble. Chia seeds turn in to gel after getting contact with water.
As we all know, how good fibers are to digest. They aid bowel movements and eases the stool. Its gel-like nature soothes the stomach and intestine.
Chia seeds feed the good bacteria in the intestine, which is very important to keep our gut healthy. And thus it helps to improve the immune system.
It is highly recommended for constipation patients to add chia on their diet.
b) It keeps our heart healthy and lowers cholesterol levels:
Chia seeds reduce the risk of heart diseases. It has a positive impact on the heart. It reduces the bad cholesterol, i.e, LDL level and increases the good cholesterol HDL. And thus prevents coronary heart diseases.
Its Omega-3 fatty acids are very good for heart health. Omega-3 reduces the level of triglycerides (it is a fat present in the blood).
The anti-inflammatory property of chia seeds improve the blood circulation and thus heart problems. Chia seeds also have alpha-linolenic acid (ALA), which has proven to improve any heart-related problem.
c) Helps in weight loss:
It is a big question nowadays- how to lose weight? If you are also searching for some food, that makes your weight loss process easier, you are on the right track. Yes, chia seeds will help you to lose weight. Of course, it also depends on your other food habits and lifestyle.
A small amount of chia seed a day can give you strength for all day long. It has been proved that chia helps to lose belly fats.
Its anti-oxidant property works excellent to keep you healthy. A Brazilian study has proved that this seed can reduce fat.
As it is high in fiber, you can stay longer time and thus, it plays a great role in weight loss.
d) Balance the blood sugar level:
High level of fasting or Postprandial (after meal) glucose level is very dangerous, it can bring any type of chronic diseases such as kidney problems, heart problems, Ovarian cyst, etc. So, it important to treat high glucose levels. And what can be better than chia seeds to balance blood sugar levels?
In many studies, it has been shown that omega-3 fatty acids help a lot to treat blood glucose levels. It also improves insulin hormone sensitivity and controls high blood sugar, even after meals.
e) Promotes good sleep:
Chia seed contains all amino acids, including tryptophan, which produces serotonin and melatonin. Serotonin and melatonin are the main hormones that are essential for sleep and relaxation.
By keeping your heart, brain, and health good, automatically you can sleep properly. On regular consumption, it enhances your mood. It is very good to treat depression.
f) Fights against Cancer:
Chia seeds are full of omega-3 fatty acids and alpha-linolenic acid. Alpha-linolenic acids are well known to prevent breast cancer.
The anti-oxidant property and omega-3 fatty acids can also prevent any kind of cancer.
g) Improves skin health:
It’s antioxidant and anti-inflammatory property keeps your skin healthy and glossy. It has been found that omega-3 fatty acids reduce skin dryness and dullness.
Omega-3 is also known to protect skin from UV-radiation.
Some facts about Chia seeds:
Chia seed contains a high amount of omega-3 fatty acid and ALA (alpha-linolenic acid).
- Some experts believe that this omega-3 is not a very good quality of omega-3 fatty acids. These are normal, somehow.
- The alpha-linolenic acid is needed to convert into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) to be active forms. But unfortunately, the human body does not have that mechanism to convert it into DHA, that our brain can use. But so what, it has omega-3, which is enough for us.
The benefits of chia seeds are so useful, we all should put it into our diet. Very few foods contain all omega-3, anti-oxidants, fibers everything, chia seeds have all of these together.