There are many reasons why people are shifting to healthier lifestyle these days, the most important such as Increase in
- Cardio Vascular Diseases
- High Blood Pressure
Most of these conditions are due to inactive lifestyles and bad food habits. Earlier the superfoods which we propose for daily consumption are the ones that were traditionally consumed regularly or atleast where they were available..
Well if you still did not know what superfoods are – visit here and have an idea before you proceed.
Health Benefits of Chia Seeds
“Chia” means strength in mayan language, they were called as runners food in Mexico because of the amount of protein they provide and also help in restraining hunger for a longer period of time.
Chia seeds are oval in shape with a polished texture. History says warriors had a ritual of eating a spoonful of chia seeds before a battle.
Nutrients Present In Chia Seeds
Given below are the nutritional values per 100 grams of chia seeds
|Energy||436 kcal (1,820 kJ)|
|Dietary fiber||34.4 g|
Apart from this Chia seeds also contain vitamins namely
- Vitamin A
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Folate (B9)
- Vitamin C
- Vitamin E
Carbs and Fiber
A single ounce ie 28 grams of chia seeds contain 11 grams of fiber which are mostly insoluble and helps in reducing the risk rate of diabetes.
During digestion some of the insoluble fibers get fermented in the gut causing them to become soluble fibers which is associated with the improvement of colon health.
75% of the fats in chia seeds include the omega-3 fatty acid which are healthy for your heart. One can find plenty of plants that are high in omega-3 fatty acids but nothing as high as these chia seeds
Chia seeds are a good plant-based protein source which has been has been linked with increased satiety and reduced food intake.
Gluten-intolerant people can also reap benefits as these seeds are gluten-free.
Vitamins and Minerals
It is a great source of many minerals and some of the abundant minerals in chia seeds are listed below
10 Health Benefits of Chia Seeds and Why They Are Superfoods
Here is the list of 10 health benefits of chia seeds.
Keeps Heart Healthy
Heart health is the first thing that comes up when we speak of health benefits of chia seeds. Chia seeds contain ALA and n-3 long chain PUFA. In a clinical study conducted in women it was observed to exhibit cardioprotective effects in women.
Omega-3 s which is found in chia seeds are found to increase the health benefits of chia seeds in bounds and leaps.
They reduce inflammation which is linked with risk of heart attack, stroke or sudden cardiac death and help in drastically decreasing these problems.
As fibre plays an important role in maintaining the immune system inflammation-related conditions such as cardiovascular disease, obesity, cancer, and diabetes will not be likely to come about.
Stimulate Weight Loss
A fiber found in chia seeds called glucomannan helps in weight loss. This fiber in chia seeds helps in absorbing large amounts of water which causes the stomach to expand. This makes one feel full and slow down the process of absorption of food.
The swelling and gelling of the seeds also helps with digestion through the colon. This helps in feeling full for long hours together.
Packed with Fiber
Fiber plays the role of food digestion and colon cleansing in our body. An ounce of chia seeds contain 12 grams of carbohydrates which help your stomach to feel full, stop rumbling and crave for extra food.
However, these grams of fiber are not digested by the body and hence chia is a low carb friendly food. Chia seeds have 40% fibre which have an ability to absorb up to 10-12 times their weight in water.
Regulate Blood Sugar Levels and Prevent Diabetes
Chia seeds are high in fiber, protein and Omega-3s which improves metabolic health and controls blood sugar levels. A recommended diet food to control unstable blood sugar levels.
Chia seeds contain a plenty of fiber which help to lose weight. In order to lose weight one needs to keep their digestive system on track and break the cycle of constipation. These wonder seeds helps in accomplishing the task.
Boost Your Energy
Chia seeds is a mix of slow-digesting fiber and carbohydrate which is equal to any energy drink .
This in turn provides you with long-lasting and pumping energy. It is responsible for the conversion of carbohydrates into sugar which would ensure that the carbs in your body will fuel for a longer period of time.
One would not have an urgency for sugar intake because they would be satiated because of the nutrients present in chia seeds.
Packed With Protein
One serving of chia seeds contains 137 calories and 4.4 grams of high-quality protein. They also contain essential amino acids which are capable of absorbing protein.
For people who do not eat meat and animal products; chia seeds are an exceptional protein source which is considered as a supplement to a healthy diet.
Great Mood Booster
Chia seeds makes you feel happier and would lift your mood naturally because of the amino acid tryptophan found in them.
This powerful acid has the ability to help sleep deprived people. Tryptophan responsible for producing hormones and neurotransmitters like serotonin which plays an important role in fighting anxiety, thus encouraging mood boosting and producing the sleep hormone melotonin.
Rich In Antioxidants
Chia seeds also have a high amount of antioxidants which protects the sensitive seed fats from going rancid. The antioxidants as we have discussed earlier are great to fight off free radicals and reduce the risk of cancer
Read all about what antioxidant here to understand why you need to immediately add a good source of antioxidants in your food regime.
Good for Bones
People who are lactose-intolerant or do not consume dairy products; chia seeds are an excellent source of calcium which strengthen your bones as well as your teeth.
The chia seeds are very potent and healthy as these are loaded with fiber, minerals, antioxidants, omega-3 fatty acids. Not only they preserve your health like digestion problems but also reduce the risk factors for heart disease and diabetes.These are also easy to add to any recipe because of its adaptable substances.