Health Benefits of Chia Seeds
Chia seeds have a lot of possible health advantages and are a good source of numerous essential elements. Chia seeds have major benefits, such as:
Rich in Fiber
Chia seeds’ high fiber content is one of their key advantages. Around 11 grams of fiber, or a major amount of the daily allowance of 25 grams for women and 38 grams for men, are included in each ounce (28 grams) of chia seeds.
Fiber is beneficial for digestive health and can help you feel full, which may help you lose weight. Additionally, it might aid in lowering the chance of constipation and other digestive problems.
Antioxidants Abundant
Antioxidants, which are chemicals that aid in defending cells against harm brought on by free radicals are also abundant in chia seeds. Free radicals are unstable chemicals that have the potential to harm cells and are thought to play a role in the emergence of chronic illnesses including cancer and heart disease.
Antioxidants can aid in stopping this damage. This could lower the chance of developing chronic illnesses and improve general health.
Better Blood Sugar Control
Chia seeds may aid in bettering blood sugar regulation and lowering the risk of type 2 diabetes, according to some research. According to one study, patients with type 2 diabetes who consumed 37 grams of chia seeds every day for 12 weeks had better blood sugar management and lower blood pressure than those who did not.
Crucial Nutrients for Bone Health
Several nutrients are crucial for bone health that are abundant in chia seeds, including:
- Calcium
- Phosphorus
- Magnesium
According to several observational studies, getting enough of these nutrients is essential for maintaining adequate bone mineral density, which is a marker of bone strength. The ALA found in chia seeds may also be advantageous for bone health.
Observational studies have connected this nutrient’s consumption to increased bone mineral density. So eating chia seeds may regularly keep your bones strong.
Good Protein Source
With about 4 grams of plant-based protein per ounce, chia seeds are a good source of this nutrient (28 grams). Protein is a necessary ingredient for maintaining healthy skin, hair, and nails as well as for constructing and mending tissues.
You can increase your fiber consumption and other critical nutrients while still getting the protein you need by incorporating plant-based protein sources into your diet, such as chia seeds.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for heart health and are also abundant in chia seeds. Polyunsaturated fats called omega-3 can lessen the risk of heart disease by lowering inflammation and raising cholesterol.
Omega-3s may have anti-inflammatory properties in addition to their potential advantages for heart health, which may reduce the chance of developing other chronic illnesses including rheumatoid arthritis and asthma.
Possibly Lowers High Blood Pressure
Heart disease and stroke are both at risk for heart disease and hypertension, or high blood pressure. According to some research, chia seeds may help lower high blood pressure. In a study of hypertensive individuals, those who ate 37 grams of chia seeds per day for 12 weeks experienced significantly lower blood pressure than those who did not.
7 Surprising Health Benefits of Chia Seeds & Nutrition
Chia seeds come from the plant Salvia hispanica L. The chia seeds are tiny black or white. They may be small, but they’re incredibly rich in nutrients. It is well known for its high fiber content, as well as its high levels of antioxidants, omega-3 fatty acids, and other nutrients.
Chia seeds have been traditionally used as a food source and for medicinal purposes by the indigenous people of Central and South America. Let’s know more about Chia Seeds below.