Chia seeds are high in antioxidants
Chia seeds are a rich source of antioxidants that help protect the delicate fats in the seeds. Antioxidants, the miracle molecules, pose numerous positive health effects that promote youthful-looking skin, by fighting the production of harmful free radicals. They protect the body from damage caused by free radicals which help slow down aging, giving you better skin, and healthier hair.
They help in digestion
Chia seeds are rich in fibre and are a low-carb friendly food that contains 40% fiber by weight, making them one of the best sources of fibre in the world. Since almost all the carbs in them are actually fiber, it helps increase the feeling of fullness by slowing down the absorption of your food as a result of which you automatically consume fewer calories. Also, fibre is a good thing because it neither raises blood sugar nor requires insulin to be disposed of. If consumed daily, it could boost your digestion and improve bowel movement.
Increases Protein intake
Chia seeds are made up of 14% protein (4 grams of protein per 2 tablespoon serving) which is much higher than most plant foods. Protein is a weight loss-friendly macronutrient that is crucial for building muscles. Eating protein-rich foods can drastically reduce cravings and induce satiety. They are high-quality protein sources — especially for people who don’t eat meat or animal products.
Promotes Heart health
Over half of chia seed’s fat constitutes omega-3 fatty acids. In fact, chia seeds contain more omega-3s than salmon, gram for gram. Omega-3s are SUPER important as they aid in fighting depression, improving the sleep cycle, and also diminishing the risk of heart disease.
Drinking chia seeds water every day can reduce blood pressure in people suffering from hypertension, a strong risk factor for heart disease. Studies have shown that chia seeds aid in lowering triglycerides, inflammation and raise “good” HDL cholesterol, improving your heart health when accompanied by other crucial lifestyle and dietary changes.
Enhances Bone health
Chia seeds are high in several nutrients like calcium, phosphorus, magnesium, and protein, all of which are significant for bone health. Chia seeds contain 18% of the daily recommended intake of calcium which makes it an excellent source of calcium for people who avoid dairy. Believe it or not, gram for gram, the calcium content in chia seeds is higher than most dairy products. Even if you consume dairy regularly, pair the seeds with yogurt for an excellent dose of calcium.
Controls Blood sugar
Chia seeds help to improve insulin sensitivity and blood sugar control which benefits people dealing with diabetes. One actually might benefit by including chia seeds in their diet since it stabilizes blood sugar levels after a high-carb meal. Since high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease, following a chia seeds rich diet (they lower the rise in blood sugar) might be a very smart choice.
Looking for ways to include chia seeds in your diet?
People commonly add chia seeds to their porridge or smoothies. You can also sip them the whole day along with your water. They can also be eaten raw or added to juices, baked goods, granola bars, muesli bowls, or puddings. The taste is rather bland, so you can add them to pretty much anything and everything you wish. You can also sprinkle them on top of cereal, salads, yogurt, or rice dishes, while they can also be used to thicken sauces and gravy dishes. The recipes are extremely easy to prepare which will dramatically boost the nutritional value of your dishes.
Click here to know some easy ways to have chia seeds everyday!
A safe and common dosage of chia seeds is 20 grams (1.5 tablespoons), twice per day. Refrain from eating a lot of fibre, in which case one might experience digestive side effects. This superfood promotes weight loss and reduces inflammation. If you haven’t begun already, you should definitely start adding them to your diet now!
Note: Consult a health professional before taking on any food or diet.