Chia seeds are used for centuries due to their health benefits. They are collected from a member of the plant of mint family Salvia hispanica.
They are among the vigorous foods on earth. In fact the word ‘Chia ‘ come from prehistoric Mayan word strength.
Its importance is increasing again in today’s time. Now a day’s they are even recognised as super foods.
So health conscious people around the globe has started consuming them.
Here are 10 science supported benefits of chia seeds :
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1. Chia seeds are great source of nutrients :
They are great source of nutrients. These nutrients have incredible benefits for body. Here is brief nutritional information about them
Name Amount (per 100 grams)
Protein 17 grams
Dietary Fiber 34 grams
Fats 31 grams
Carbohydrates 42 grams
Calories 486
They are a perfect combination of Omega 3 fatty acids, iron, calcium, magnesium, zinc, and other nutrients from a natural source.
So all these factors makes chia seeds the best source of nutrients calorie wise. Besides this chia seeds are gluten free grain.
2. High in fiber :
They are best source of fiber. 100 grams chia seeds have 42 grams carbohydrates. But out of these 42 grams, 34 grams is fiber.
So in 100 grams of this grain, only 8 grams carbohydrate is digestible carb.
This marks them an ideal low carb food.
Besides this they absorbs lot of water due to high fibre content. This makes you feel full for longer.
Thus you spontaneously eat fewer calories.
3. Great source of protein :
They stay high in class protein .They are great protein source for those who do not eat animal based food.
They contain approximately 17 percent protein . Due to this high protein content they are a good food for weight loss.
Because of high protein they lowers the level of hunger hormones ghrelin. This prevents over eating.
4. Chia seeds helps in weight Loss:
They are high in both protein and fibre. So they increase fullness. This makes you eat less without compromising your health.
However eating chia seeds alone could not cause weight loss. But still it is good addition to diet.
5. Helps to lower blood sugar levels :
Studies show that chia seeds improves insulin sensitivity. This makes body to properly utilize the insulin produced by beta cells.
Thus chia seeds are helpful to those suffering from type 2 diabetes.
6. Chia seeds have high omega-3 fatty acids :
Just like flax seeds the they are also rich in omega 3 fatty acids. Their omega 3 content is even more in comparison to salmon.
However the omega -3 fatty acids in them are typically in form of alpha linolenc acid (ALA) .
Thus this form of omega 3 are mediocre in comparison to other forms found in animal based sources alike fish oil.
7.Improves heart health :
The high percentage of omega 3 fatty acids in chia seeds increases the level of HDL cholesterol.
This helps to reduce the risk of heart attack maintaining a good heart health
They do not contain gluten, which is known to attack the immune system, cause heart disease, inflation, etc. to make your white blood cells stronger .
High percentage of protein and fiber in them also helps in improving heart health.
8.Chia seeds strengthens your bones :
They are filled with proteins & calcium to fulfill your daily need which leads to making your bones stronger.
Besides this they contain elements like magnesium and phosphorous the other main minerals crucial for bone health.
9.Chia seeds are high in antioxidants :
They are high in antioxidant . The antioxidants diminishes free radicals production in the body.
The free radicals damages the cells of body. This can cause cancer and enhances ageing process.
10.Reduces chronic inflammation:
Inflammation is a process in which body fights against external things that causes harm to it.
These things can be injuries, infections from bacteria or viruses, and toxins.
In this process the body releases compounds that causes reaction from immune system.
But chronic inflammation is harmful and increases the risk of cancer and heart disease.
Some studies show that chia seeds also reduces chronic inflammation. Although more studies are needed to establish the fact.
Conclusion:
Chia seeds offers a large number of benefits ranging from weight loss to reducing inflammation.
This is the reason they comes in super food category.
you should positively consider including them in your diet so that you remain fit and healthy.
Also Read : Cinnamon And Their Amazing Health Benefits