Health Benefits of Chia Seeds: Chia seeds are small but significantly rich in nutrients staple in Maya and Aztec diets. These seeds have been praised for their multiple health benefits for centuries. The best part about chia seeds is that they are versatile and utilized in many meals. The minerals, fiber, omega-3 fatty acids, and antioxidants in chia seeds make them highly suitable for people with heart conditions. These seeds also promote strong bones and aid in managing blood sugar.
Let’s discuss the health benefits of chia seeds in detail:
1. Loaded with Antioxidants (Health Benefits of Chia Seeds)
Chia seeds are undoubtedly the best natural source of antioxidants. Antioxidants are needed by the human body to neutralize reactive molecules such as free radicals. They help prevent the buildup of free radicals in your body that damage healthy cells. These free radicals promote early aging and cancerous diseases. Chia seeds have myricetin, quercetin, chlorogenic acid, kaempferol, and caffeic acid, which benefit your liver and heart.
2. Supports Weight Loss
Chia seeds may support weight loss because of fiber and protein. For instance, 1 ounce of chia seeds has 10 grams of dietary fiber, providing 35% of the daily value of fiber. There are numerous of research in this regard and a lot of debate about whether fiber helps in weight loss at all.
A study of 25 participants found that taking 7 to 14 grams of chia seeds mixed with yogurt in breakfast boosted feelings of fullness and contained the participants from consuming more in the second half of the day. It is because chia seeds can keep your tummy full for a long time, eventually preventing you from taking more calories throughout the day.
In another study conducted over the period of 6 months, participants with type 2 diabetes and obesity were involved. It was seen that those participants that took chia seeds along with a low-calorie diet lost their weight faster than those participants that were only on a low-calorie diet.
3. Reduces Risks of Heart Diseases
Consuming chia seeds may lower the risks of heart diseases as they are rich in fiber and omega-3 fatty acids. Moreover, chia seeds have soluble fiber known to lower LDL or bad cholesterol in your blood. It can eventually reduce your risk of developing heart diseases. Likewise, many studies have linked the ALA and omega-3 fatty acids in chia seeds to lowering heart diseases. However, more in-depth studies are still required to validate these statements.
In an animal study, rats were given chia seeds supplements in their diets, and it was observed that they significantly reduced heart problems in them. Moreover, a few human studies showed that chia seeds lowered hypertension in people, which is a leading cause of heart diseases.
4. Reduces Blood Sugar Level
Consuming chia seeds has been linked to reducing blood sugar levels because of their high fiber content and other healthy compounds. People with diabetes often suffer from high blood sugar levels that can also promote other dangerous diseases.
There have been many promising animal studies that showed the impact of chia seeds on insulin sensitivity. It was concluded that chia seeds could help to stabilize blood sugar levels after consuming daily meals.
These are some of the prominent health benefits of chia seeds. It is always best to consult professionals for the right guidance. Book your appointment with the best Nutritionist in Karachi through Marham for more information.
In an older study, it was seen that adults who took bread with chia seeds did not have to experience high blood sugar levels after eating compared to those who took plain bread. However, more research is still required to validate these claims.
5. Easy to Incorporate
Chia seeds are easy to add to your daily diet as they do not change much taste and bother your stomach. They also do not require grinding or cooking, making them handy in adding to your daily meals.
Chia seeds are easy to eat in many forms, including raw, soaked in juice, added to yogurt, oatmeals, and puddings, and baked in different delicacies. You can also sprinkle raw chia seeds on any food of your choice. As these seeds can easily absorb water and fat, many use them to thicken the sauces as a substitute for using eggs. These seeds turn into a gel form once they are put into water.
On the other side, too much consumption of these seeds can lead to diarrhea or bloating. Therefore, you must be vigilant with your consumption portion.
6. Promotes Bone Health
Chia seeds are rich in calcium, magnesium, and phosphorous, and these compounds are great for promoting healthy bones. Numerous observational studies have shown that these compounds are vital for strong bones and maintaining good bone density. Therefore, regularly consuming chia seeds will help to improve bone density and keep them stronger for a long time.
An animal study discovered that rats who were given chia seeds supplements for 13 months had improved bone mineral content compared to the ones who consumed a normal diet without chia seeds. It was concluded that the ALA may have helped these results. However, more human studies are required to validate these claims.
The Amazing Health Benefits of Chia Seeds You Should Know Infographic:
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