Are you familiar with Chia seeds? There are many nutrients and health benefits of Chia seeds that we should consider.
Did you know that these seeds were used by Mayans and Aztecs back then? Now, many people are including this in their diet.
Indeed, health foods from the past were coming back these days for people to take advantage of their nutrients and health benefits.
Chia seeds are full of vitamins and minerals and are easy to add to an everyday diet. They’re used in cooking, added to beverages, used in baked goods, salads, and so much more.
These seeds are an excellent source nutrients and antioxidants, and they come with a long list of health benefits.
What are the Nutrients of Chia Seeds?
These little seeds come with a variety of superpowers that target different health problems people may be dealing with.
They can help reduce certain discomforts, prevent problems, and even reduce the risk of certain health concerns when used correctly.
The following are just some of its nutritional values.
1. Essential Omega-3 and Omega-6 Fatty Acids
Chia seeds are a good source of Omega-3 fatty acids, which are vital polyunsaturated fats.
Due to the chia seed’s lipid profile, which is composed of about 60% omega-3s, or 4915 mg per ounce, they are one of the richest plant sources of essential fatty acids.
Specifically, they’re a great source of alpha linolenic acid, also known as ALA. The omega-3s in chia seeds are great for helping reduce inflammation and high cholesterol, and can greatly enhance ones’ cognitive abilities and performance.
In fact, many students add these seeds to teas and water to help them stay focused and alert for their rigorous studies.
They also contain 1620 mg Omega-6 fatty acids per ounce, a wallop of goodness for heart health.
A good source of antioxidants, these little wonders help to protect the body from free radicals, cancer, and the negative effects of aging.
Due to the volume of antioxidants found in chia seeds, they are incredibly durable and have a long shelf life. It can last up to two years without refrigeration—but you’ll likely use them long before that!
We know that fiber is great for keeping the bowels regular, lowering cholesterol, reducing inflammation, and keeping you full after a healthy meal.
Chia seeds contain a lot of fiber, coming in at about 10 grams in just 2 tablespoons of the seed.
Many people find it hard to get the recommended amount of fiber into their daily diet, so these are an easy way to add this nutrient in healthy doses and without restrictions.
4. Lots of Minerals
Two tablespoons of chia seeds include up to 18% of the DRI or Dietary Reference Intake for calcium, 24% for magnesium, 35% for phosphorous, and up to 50% for manganese.
These nutrients are highly important for helping the body fight against hypertension as well as maintain a healthy weight.
They are also imperative for a part of DNA synthesis and energy metabolism, ensuring that you have enough energy to get through your day.
What are the Health Benefits of Chia Seeds?
In addition to its nutritional value, they also come with a number of health benefits. These include the following:
1. Regulates Blood Sugar
Blood sugar is responsible for one’s energy. When blood sugar is low, people can feel lightheaded, sluggish, and very weak. When blood sugar is high, it can lead to serious problems.
Chia seeds are handy for regulating the body’s insulin levels by reducing insulin resistance as well as decreasing uncharacteristically high levels of insulin in the blood. This leaves you feeling alerted and energized.
2. Digests Easily
These little gems can be digested whole, unlike other high fiber, high omega-3 seeds such as flaxseed. Due to this, chia seeds are much more versatile and can be added to different dishes a number of different ways.
Flaxseeds and the like must be ground for the individual to experience their full health benefits, but chia seeds can be eaten, drunk, and digested entirely whole and still offer the same amount of nutrients and minerals.
3. Keeps You Full
One of the main problems of dieting is not feeling full or satiated. Many people cheat on their diets or simply struggle because the foods they’re eating do not contain enough protein or fiber to keep them full and focused and they find themselves feeling hungry and experiencing cravings.
Chia seeds offer satiety, which helps you lower food cravings between meals. Due to the “gelling” effect of these seeds when mixed with water, tea, or other liquids, they help you to feel fuller for longer.
For those who are on a strictly gluten-free diet, there’s no worry of cutting chia seeds and their amazing health benefits out of your routine.
These seeds have absolutely no grains or gluten, so they can be added to your gluten-free diet without fear.
Here’s an example of how to include chia seeds in your recipe.
Blueberry Banana & Peanut Butter Smoothie
1 tablespoon chia seeds
1/2 cup frozen blueberries
1 tablespoon peanut butter
1 teaspoon honey
1/2 cup plain yogurt
1 cup milk
1. Place the banana, blueberries, peanut butter, honey, yogurt, chia seeds, and milk into the blender.
2. Cover, and puree until smooth. Pour into glasses to serve.
Aside from this, there are many ways to include chia seeds into your diet.
Sprinkle them on your soup, add them with your vegetables, combine them to your porridges or baked goods, make a gluten-free breading, blend them with berries to make a spread and so much more.
A word of caution though, if you eat them raw, chia seeds combined with water transforms into a gel that absorbs 27 times the weight of the water.
POINTS TO REMEMBER
Nutrients of Chia Seeds
– Essential omega-3 and omega-6 fatty acids
– Lots of minerals
– Regulates blood sugar
– Digests easily
– Keeps you full
– Gluten free
If eaten raw and if combined with water, it transforms into a gel that absorbs 27 times the weight.
– Are there available chia seeds products in your area?
– Do you eat chia seeds?
– Do you have any favorite recipe of chia seeds?
– Do you eat any alternatives of chia seeds?
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