Chia seeds are in fact actually tiny black seeds from the plant Salvia hispanica. They are related to the mint. Chia seeds were important to the Aztecs and Mayans back in the day. They were considered as part of their food and diet.
Now they are known as superfoods. It has the ability to provide sustainable energy. In fact, you should know that “chia” is an ancient Mayan word. The literal meaning of the word is “strength”.
Benefits of Chia Seeds
There are many benefits of Chia Seeds. We have listed a few of them. Take a look and maybe then you will start eating Chia seeds.
Do not forget to take a look at all of them. It is very important to do so. So without any further delay let’s get started with the first benefit.
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1. Chia Seeds Deliver a Massive Amount of Nutrients
Chia Seeds are known to have a massive amount of nutrients in them. They are called superfoods for a reason. You get all the nutrients but none of the calories from Chia Seeds. They are also considered whole grain food and are made gluten-free. You will not even comprehend that how useful it is to our body. This is a must-have in your diet.
2. Chia Seeds Are Loaded With Anti Oxidants
The Chia Seeds are loaded with anti-oxidants. They allow the Chia seeds to be fine and not go rancid with the passage of time. Getting anti-oxidants from food can help increase the health of all of us and it is a good thing. There are many debates going on about it but food antioxidants are considered to be good for us.
If you are wondering what anti-oxidants do to our body, they actually help us in the process of aging and also helps with cancer.
3. The Carbs In Chia Seeds Are Fiber
One ounce (28 grams) of chia seeds has 12 grams of carbs. However, 11 grams of the entire thing are fiber. This is what your body can not digest. The digestible carb is one 1 gram which is very low compared to other foods. This makes Chia seeds a low-carb food.
The Chia seeds can absorb water and expand in your stomach. This will make you feel full and also reduce the calorie intake. They are one of the best sources of fiber in the world. They constitute of 40% fiber. You should see the health benefits that chia seeds contain.
4. Chia Seeds Are High In Quality Protein
By weight, Chia seeds contain 14% protein. They are more than the protein content that most plants have so we can clearly see how Chia seeds are superior in quality protein. Chia Seeds have a good balance of amino acids. The body is going to make good use of it.
This is a good source of protein for people who are vegetarian and do not eat meat. They are also known to keep your obsessive eating habits (if you have some) at bay.
5. Chia Sends Might Help You Lose Weight
Many people believe that Chia Seeds can help you lose weight. The protein content in Chia Seeds can help Reduce the food intake by reducing your appetite. The Chia seeds themselves can absorb water and expand in the stomach to make you feel full and reduce the food absorption rate.
If you intake Chia Seeds along with proper diet and exercise then they can help you lose weight. However, you must understand that it’s not magic that suddenly you will start losing weight. You need to work at it too.
6. They Are High In Omega 3 Fatty Acids
They are high in omega 3 fatty acids. The fatty acids in Chia Seeds are even more than that you can find in salmon. They are good but there is one problem. Humans can not actively transform this kind of omega 3 fatty acids. Most of them are alphalinolenic acid.
You need enough DHA to transform this form of fatty acids. This is the problem that one has to face with omega 3 fatty acids. So you need to make sure that your intake of fish is also quite up to date with the intake of Chia Seeds.
7. Chia Seeds Lower the Risk Of Heart Disease
Several research has been done on this matter. The results are conclusive. The Chia seeds have a lot of fiber, protein and omega 3 fatty acids. The help in reducing the heart diseases that can afflict a human. Inflammation, belly fat, and insulin resistance are some of the risk factors that are reduced by Chia seeds.
They are also seen to be reducing the high blood pressure of the patients. This can be very useful to people with hypertension. This, therefore, makes Chia seeds a good thing to consume on a regular basis.
8. They Help Reduce Blood Sugar Level
Chia seeds are known to reduce blood sugar levels. People who have permanent high blood sugar or even people whose blood sugar tends to fluctuate should consider taking the Chia seeds.
It has been proven by science through experiments that chia seeds are really useful in maintaining and stabilizing the blood sugar level of a person. We are never disappointed by how many things the Chia seeds can do. It is a superfood in every sense of the word.
9. Important Bone Nutrients Are High In Chia Seeds
Chia seeds are having a lot of nutrients that will help the person who eats them to improve their bone strength. Calcium, phosphorus, magnesium, and protein are namely the nutrients that help in bone health. It has 18% calcium.
If you are someone who does not eat dairy products then you can eat Chia Seeds as they are a good source of calcium. It will make your bones strong. However, there is a disadvantage too. The chia seeds also contain phytic acid, which reduces calcium absorption to some extent.
10. They Are Easy To Incorporate In The Diet
Chia seeds are tasteless. This means that you can basically add them to anything to Incorporate them in the diet. There are several ways that you can consume Chia seeds.
You can eat them raw, soak it in juice, add them to the top of cereal, add them in porridge, baked bread, and even in the soup.
They are very easy to eat and can be stored easily too. Being tasteless it does not affect the taste of the food you are putting it in. It just adds texture.
Is It OK to Drink Chia Seeds Every Day?
Yes, incorporating chia seeds into your daily diet can be beneficial. These tiny seeds are packed with essential nutrients, including omega-3 fatty acids, antioxidants, fiber, iron, and calcium.
Consuming a daily dose of chia seeds can help improve heart health, support strong bones, and enhance digestive health due to their high fiber content.
However, moderation is key as chia seeds are very high in fiber. About 28 grams (or roughly 2 tablespoons) of chia seeds contain 11 grams of fiber.
The recommended daily intake for adults is 25 to 38 grams, so adding chia seeds can help reach these fiber goals, but exceeding them significantly on a daily basis can lead to digestive issues such as abdominal pain, constipation, or diarrhea.
Can Chia Seeds Reduce Belly Fat?
While no food can target belly fat specifically, chia seeds can be a valuable component of a weight loss diet.
The fiber in chia seeds absorbs large amounts of water and expands in the stomach, which increases fullness and slows the absorption of food.
This can lead to a reduction in overall calorie intake, potentially helping with weight loss over time, including the loss of belly fat as part of overall body fat reduction.
Additionally, the protein in chia seeds could help reduce appetite and food intake. Protein has appetite-reducing properties and can help you feel full and satisfied from fewer calories, another perk for weight management.
How Do You Eat Chia Seeds?
Chia seeds are incredibly versatile and can be eaten raw or cooked. Here are some common ways to include them in your diet:
In Beverages
Adding chia seeds to water, juice, or tea is the simplest way to consume them. When mixed with water, they expand and form a gel-like consistency. You can also add them to smoothies for extra texture and nutrition.
As a Pudding
Chia pudding is a popular breakfast dish made by soaking chia seeds in milk (dairy or non-dairy) and letting them sit overnight to thicken. You can add flavors or toppings such as honey, fruit, and nuts.
In Baking
Chia seeds can replace eggs in vegan baking by creating a chia gel. The gel forms when 1 tablespoon of chia seeds is mixed with 3 tablespoons of water and left to sit for a few minutes to thicken.
As a Topping
Sprinkle chia seeds over yogurt, cereal, oatmeal, or salads for added texture and nutrients.
Interesting Facts About Chia Seeds
- Historical Use: Chia seeds were an essential food for the Aztecs and Mayans, prized for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.”
- Nutrient Density: Chia seeds are a “whole grain” food, usually grown organically, non-GMO, and naturally free of gluten.
- Hydrophilic Properties: Chia seeds can absorb up to 12 times their weight in liquid, making them excellent for hydration and prolonged energy release.
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Conclusion
Thank you so much for giving this article a read. We hope this article has been useful for you. Please do consider leaving your comments in the comment section below. We would love to hear from you and get to read your thoughts about the article.
Also please consider sharing this article with others too. Everyone should know the need to consume Chia seeds and its health benefits.
Take care of yourself and do not forget to eat your Chia seeds. Now you know how useful they are. Have a healthy life!
