Chia seeds, also known as Salvia Hispanica, are known to have many health benefits due to the presence of important minerals and nutrients in them. It has a important role in aiding weight loss, improving bone health and improving heart health.
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Nine Proven Health Benefits of Chia Seeds
The abundance of nutrients in them means that chia seeds have a host of health benefits. Here is a list of 9 benefits of these seeds:
- Aids in Weight Loss
- Boosts Digestive Health
- Rich in antioxidants
- Excellent source of omega-3 fatty acids
- High Nutrient Density
- Improves dental health
- Improves Bone Health
- Prevents spike in sugar level
- Improves Heart Health
Chia seeds help in weight loss
When you eat food rich in protein and fiber, it leads to weight loss. The fiber in chia seeds makes you feel full because it expands after absorbing large amounts of water from your body. They can absorb 12 times more water than their own weight.
Plus, these seeds provide high amounts of protein, another nutrient that curbs your appetite. Remember to include chia seeds in your diet along with a healthy lifestyle, which makes it easier to lose weight.
Chia seeds enhance digestive health
For every 28 grams of chia seeds, you get about 11 grams of fiber, so you can get the required amount of this nutrient in one sitting. The dietary fiber present in these seeds has a positive effect on your bowel movements, while giving your stool a healthy appearance.
One interesting thing to note is that chia seeds produce a substance that resembles gelatin when eaten. They form this substance due to the presence of soluble fiber. It improves your digestive health by encouraging prebiotics to grow in your gut.
Chia seeds are full of antioxidants
Studies show that antioxidants fight the production of free radicals in your body. Free radicals are dangerous because they damage your cells. As a result of this, they can lead to diseases like cancer in the later stages of life. Furthermore, they are responsible for aging and cognitive decline.
The antioxidants present in chia seeds can protect your cells from these dangers. Keep in mind that getting antioxidants from natural sources is better than taking supplements.
Chia Seeds is Great Source of Omega-3 Fatty Acids
Chia seeds are also rich in omega-3 fatty acids. Hence, they manage and prevent heart diseases by lowering blood pressure. It also reduces fat in your liver, improves joint and bone health, prevents premature aging of your skin and enhances the quality of sleep.
By eating chia seeds, your body gets the necessary amount of alpha linolenic acid (ALA). Consume fish oil, DHA supplements, or fatty fish to help your body convert ALA into its more active and useful forms, DHA and EPA.
There was a study published in the Journal of Molecular Biochemistry that examined the effects of ALA on cervical and breast cancer. Researchers found that ALA destroys cancer cells while keeping healthy ones out of harm’s way. More research needs to be done on the effects of ALA on other types of cancer. However, it’s good to know that it can help fight some types.
Chia Seeds has High Nutrient Density
One of the main reasons why chia seeds have gained worldwide popularity is because of their high nutrient density. Eating two tablespoons of chia seeds gives you calcium, carbohydrates, fats, fiber, magnesium, manganese, phosphorus, protein, and vitamin A. It also provides small amounts of copper, potassium and zinc.
Chia seeds improve dental health
Nutrients like zinc, phosphorus, calcium and vitamin A are great for your teeth. The presence of calcium in chia seeds helps strengthen your teeth, making them great for dental health.
Plus, by preventing plaque build-up, zinc keeps tartar at bay. Furthermore, due to its antibacterial effects, the germs responsible for bad breath cannot sustain themselves. Phosphorus and Vitamin A keep your mouth healthy and strengthen your teeth.
Chia seeds helps improve bone health
One serving of chia seeds can meet about 18% of your daily calcium needs. This mineral is an important nutrient for bone health, as it maintains their mass and strength.
They also contain boron, which further improves the health of your bones. It is responsible for the metabolism of phosphorus, magnesium, calcium and manganese, which promote healthy growth in your bones.
Chia seeds prevent spike in sugar level
Chia seeds are a great source of fiber, which doesn’t require your body to raise blood sugar to digest them. As a result, your pancreas doesn’t have to increase its production of insulin. When you consume food with high amount of fiber, it will stabilize your blood sugar.
A study by the National Institute of Medicine showed what happens when you consume a diet that contains 14 grams of fiber per 1,000 calories. There has been a significant reduction in the risk of type 2 diabetes. There was another study, which showed positive effects of these tiny seeds on diabetic patients.
For 12 weeks, 20 patients were given either wheat bran or chia seeds. Researchers found that patients who ate chia seeds showed signs of improvement in health markers such as vWF, hs-CRP, and blood pressure.
Chia seeds improve heart health
According to some recent studies, dietary fiber may help regulate the immune system and inflammation. Therefore, eating more chia seeds may reduce the risk of inflammatory conditions such as diabetes, obesity, heart disease, and cancer.
High fiber intake is known to lower blood pressure and cholesterol levels. A review consisting of 67 different controlled trials showed that a modest 10-gram increase in fiber intake every day reduced levels of LDL, or “bad cholesterol,” as well as total cholesterol in the body. Therefore, consumption of chia seeds can help in bringing cholesterol levels under control.
How to eat chia seeds?
You can consume these healthy seeds in many ways. You should soak or grind them before eating them to make sure your body can absorb all the nutrients.
Although there is a lot of debate on whether you should eat them raw or soaked, there is no difference between the two. However, when you soak the seeds, it removes the protective “enzyme inhibitors”.
If you’re planning to soak them, mix one and a half teaspoons of chia seeds with one cup of water. By doing this process the mixture does not become watery. Let the seeds soak in water for at least 30 minutes before eating them. If you grind the seeds, make sure you store it in a sealed container, inside the refrigerator. Here are some things you can do to consume chia seeds:
Add It to Muffins, Waffles, Homemade Granola Bars and Pancakes
If you find it difficult to stay away from foods like pancakes, homemade granola bars, muffins, waffles and pancakes, you can add chia seeds and make them nutritious. Its neutral flavor ensures that these dishes remain just as delicious.
Combine it with vegetables, meat or fish
Improve the nutritional value of vegetables, meat, or fish simply by adding chia seeds to them. This will also result in an extra layer of crispiness.
Make Jam
You can replace the pectin with chia seeds, as they can absorb water from your jam. On the other hand, pectin is very bitter, which is why you have to add a lot of sugar to make your jam sweet. For example, heat water and blueberries in a pan until softened. Mash the berries with a potato masher before adding cinnamon, honey and lemon juice.
Stop heating the mixture and add the chia seeds. Take out this mixture in a bowl and keep it in the fridge until it has the consistency of jam. If you don’t like blueberries, you can replace them with plums, peaches or any other fruit of your choice.
Top with Oatmeal or Yogurt
Adding chia seeds to oatmeal will require minimal effort. You can also add it as a topping to your curd. If you find the gelatinous texture odd, add chia seeds to these recipes just before serving.
Make Smoothies
You can also drink these seeds in the form of a green chia smoothie. Simply put together 2 cups of spinach, 1.5 cups of water, and 2 tablespoons of chia seeds and blend them.
You can then add one peeled orange, one cup of frozen blueberries and one cup of strawberries before blending again.
Side Effects of Chia Seeds
While they are primarily a healthy snack, there are some health risks associated with this superfood. Listed below are some of the possible side effects of consuming chia seeds:
While fiber is important to one’s health, excessive intake can lead to abdominal pain, constipation and bloating. Eating too many chia seeds can cause digestive problems if not consumed properly. However, these negative symptoms can be prevented or controlled by gradually increasing fiber intake and drinking plenty of water to help it pass through the body.
While they may be safe for most people, there is a choking hazard when consuming chia seeds. These seeds should always be consumed with caution, especially if there is a problem swallowing them. This risk is due to the fact that chia seeds swell when exposed to water and can absorb up to 10-12 times their own weight.
Chia seeds contain a good amount of alpha linolenic acid (ALA). Some studies suggest that excessive ALA intake may be associated with an increased risk of prostate cancer.
Although rare, people have been known to be allergic to chia seeds. Allergy symptoms may include vomiting, diarrhea, and itching of the lips and tongue.
Summary
Chia seeds have many incredible benefits, from aiding weight loss to improving bone and heart health. Add these tiny seeds to your favorite dish, or have them as part of a dessert. Just make sure that chia seeds are a part of your diet to reap their many benefits.
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