Chia seeds are part of staple diet in Mayan and Aztec foods for many centuries. They are rich source of antioxidants and nutrients. A few of the health benefits of chia seeds are discussed in this article.
Following Health Benefits Of Chia Seeds:
Reduces High Cholesterol
Chia seeds are rich in polyunsaturated fats like omega-3-fatty acids. These alpha-linolenic acids in chia seeds help in reducing the cholesterol levels in the body, inflammation and increases cognitive performance.
Antioxidants
Chia seeds include antioxidants that can protect the body from free radicals, cancer and aging. These seeds can be stored for a long time due to their high antioxidant profile. They remain unspoiled for two years without refrigeration.
Gluten-free
Chia seeds do not consist of gluten and are beneficial to you with many of its other nutrients.
Energy Metabolism And Healthy Weight
Two table spoons of chia seeds consist of 18 percent of daily recommended intake of calcium, 35% of phosphorus, 50% of manganese and 24% of magnesium. These nutrients help in reducing hypertension, regulate energy metabolism, maintain healthy weight and help in DNA synthesis.
Feeling Of Stomach Full
The food cravings are lowered by taking chia seeds in-between the meals. The protein, fiber content and gel-forming nature of these seeds help in creating the feeling of satiety.
Lowers Triglyceride Levels
A research study has revealed that chia seeds replacing other fat sources like corn oil could reduce central obesity and prevent high triglycerides. These seeds also increase good cholesterol levels.
Can Replace Eggs
Chia seeds can be taken instead of eggs to lower the cholesterol levels. They also enhance the nutrients in the foods and in baked foods. One spoon of chia seeds is mixed with three spoons of water and is retained for about 15 minutes. This can be utilized in the place of eggs.
Entire Seed Is Digested
In order to get the benefits of chia seeds, they need not be grinded to extract the nutrients unlike flax seeds. Unground seeds of chia provide omega-3-fatty acids, minerals, fiber and egg replacement.
Regulates Blood Sugar
Insulin levels are effectively regulated by chia seeds. They have ability to decrease insulin resistance as well as abnormal levels of insulin in the blood.
High Protein
Chia seeds consist of high amount of quality protein compared to other plants. It has 14percent of protein by weight. Hence, it reduces the appetite and is considered as weight-loss friendly diet.
High In Bone Nutrients
Chia seeds are rich in nutrients that are significant for bone health. These nutrients include magnesium, calcium, protein, phosphorus and so on. Calcium is about 18 percent of RDA in one ounce of seeds.
Improvement In Type 2 Diabetes
In a research study on chia seeds benefits, 20 diabetic patients were considered. They were made to take 37gms of chia seeds and 37gms of wheat bran for 12 weeks. Improvement in some of the health markers was observed. The inflammatory marker level (hs-CRP) was observed to have gone down (by 40%) and the blood pressure also was seen to have reduced by 3 to 6mm/Hg. High fiber content would reduce the blood sugar levels.
Fiber Rich Carbohydrates
The nutrition profile of chia seeds show that they consist of 12gms of carbohydrates per ounce. But, 11gms in that constitutes fiber while only 1gm of true carbohydrates is present in one ounce.
Improves Exercise Performance
Though extensive studies were not done in this regard, a small study has revealed that chia seeds were used as “carb load” for athletes to stand up to endurance events.
Rich In Beneficial Plant Compounds
Chia seeds consist of plant compounds like chlorogenic acid, quercetin, and kaempferol that act as antioxidants. They consist of caffeic acid that is anti-inflammatory.
