Chia seeds are amongst the healthiest foods on the planet. They’re loaded with nutrients that can have meaningful benefits for your body and brain. Because of its size, it’s super easy to add this to your diet as addition to your salad or smoothie.
Here are 9 ways that chia seeds are good for you:
1. Manages Blood Sugar Levels
Elevated blood sugar is a typical symptom of untreated type-2 diabetes. Consistently high blood sugar levels are associated with increased risk of several chronic illnesses, including heart disease. However, short-term spikes in blood sugar levels after meals may also have negative health impacts when they’re exceedingly high regularly.
Studies have discovered that chia seeds might enhance insulin sensitivity and blood sugar level management.
2. Includes Crucial Bone Nutrients
Chia seeds are high in various nutrients that are important for bone development and health. This includes calcium, phosphorus, protein, and magnesium. The calcium content is great – 18% of the RDI in a single ounce.
Gram for gram this is higher than a lot of dairy items. As a result, chia seeds might be thought of as an outstanding calcium source for people who don’t consume dairy. But take note that chia seeds also contains phytic acid, which minimizes calcium absorption to some degree.
3. Lower Your Risk of Heart Disease
Chia seeds are high in fiber, protein, and omega-3 fatty acids, which may lower your risk of heart problems. Their benefits have been taken a look at in several research studies. However, the outcomes have been undetermined. Studies have shown that chia seeds can reduce particular risks, including triglycerides, inflammation, insulin resistance, and stomach fat. They might also raise “great” HDL cholesterol.
However, one human study did not identify any improvements in risks. Studies reveal that chia seeds considerably decrease high blood pressure in people with hypertension, the most significantr risk for heart disease.
4. High in Omega-3 Fatty Acids
Like flaxseeds, chia seeds are high in omega-3 fatty acids. Chia seeds contain more omega-3s than salmon, gram for gram. However, it is imperative to keep in mind that the omega-3s are mainly ALA (alpha-linolenic acid), which is not as beneficial as you might think.
ALA must be converted into the active kinds of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before your body can utilize it.
5. May Help You Lose Weight
Lots of health professionals believe that chia seeds can assist in weight management. Its soluble fiber absorbs large quantities of water and expands in your stomach, which makes you feel fuller for longer periods of time.
Numerous studies have taken a look at the soluble fiber glucomannan, which works in a comparable method, showing that it can lead to weight loss. The protein in chia seeds could help decrease appetite and food intake. One study found that eating chia seeds for breakfast increased satiety and lowered food intake in the short-term.
6. High in Quality Protein
Chia seeds contain a decent amount of protein. By weight, they’re composed of 14% protein, which is very high compared to many plants. They likewise have the right balance of essential amino acids, so your body should have the ability to make use of their protein content.
Protein has various health benefits and is without a doubt the most weight-loss-friendly dietary nutrient. A high protein intake lowers appetite and has been revealed to reduce craving by 60% and the desire for night-time snacking by 50%.
7. Loaded with Fiber
One ounce (28 grams) of chia seeds has 12 grams of carbs, 11 of those grams are fiber. Though it belongs to the carb household, its health results are significantly different from absorbable carbohydrates like starch and sugar.
The absorbable carbohydrate content is only one gram per ounce (28 grams), extremely low. This makes chia a low-carb friendly food. Because of its high soluble fiber material, chia seeds can absorb approximately 10 to 12 times their weight in water, becoming gel-like and expanding in your stomach.
8. Loaded With Antioxidants
Another area in which chia seeds shine is their high antioxidant content. These antioxidants safeguard the sensitive fats in the sources from going rancid. Though the benefits of antioxidant supplements are debated, researchers concur that getting antioxidants from foods can positively impact health.
Most significantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and illnesses like cancer.
9. Nutritious With Few Calories
Chia seeds are related to mint. Chia seeds were a crucial food for the Aztecs and Mayans back in the day.
Regardless of their ancient history as a dietary staple, chia seeds became acknowledged as a modern-day superfood. In the past few years, they have taken off in popularity and are now taken in by health-conscious people worldwide. Don’t be deceived by the size – these tiny seeds pack a powerful dietary punch.