Health Benefits Of Chia Seeds
We hear health-conscious people say eat right but what healthy foods are precisely to be included in the diet.
In this article, I will discuss the health benefits of superfood chia seeds and how to consume them.
Chia seeds are small black colour seeds and have a nutty flavour. It is full of essential nutrients. They are rich in antioxidants and omega-3 fatty acids and provide us with iron, calcium and fibre. Also, it contains phosphorus and small amounts of copper and potassium. One ounce of chia seeds provide us with 5.6 grams of protein, and when it is mixed with water, it replaces egg in vegan cooking. You can eat chia seeds, both raw and cooked, but it is always essential to soak it before consuming.
Nutritional Value of Chia Seeds
An ounce serving of Chia seeds contain:
- Calories – 131
- Fat – 8.4 grams
- Fibre – 10 grams
- Carbohydrate – 13.07 gram
- Protein – 5.6 grams
- Phosphorus – 27% of the daily requirement
- Manganese – 30% of RDA
- Calcium – 18% of RDA
Benefits of Chia seeds
Chia seeds is a plant-based food that is well known to reduce the risk of diabetes, heart diseases, obesity, and to increase energy.
Chia seeds for weight loss – Easiest way to reduce weight is to consume more plant-based foods that are rich in fibre. It keeps a person full for longer. Chia seeds is a powerhouse of fibre and is low in calories. Being rich in omega 3 fatty acids and alpha-linolenic acid, it is best for weight loss. When chia seeds are mixed with water, it forms a gel that, when consumed moves slowly in the body and takes more time to digest and makes you eat less.
Chia Seeds for a Healthy Heart – Studies show that an increase in the intake of the fibre reduces blood pressure and cholesterol level. Dietary fibre regulates the immune system and decreases the risk of cardiovascular diseases, obesity, cancer, diabetes and other inflammation-related conditions. In addition, chia seeds are rich in Omega 3 fatty acids that increase the risk of arrhythmias and thrombosis that can lead to heart attack and sudden cardiac death. Omega 3 fatty acid is also known to decrease the level of total cholesterol, LDL and triglycerides. It improves the endothelial functions, reduces atherosclerotic plague and lowers the blood pressure.
Detox and Digestion- If you do not take adequate fibre in your diet, it causes constipation. For a healthy digestive system and to regularise the bowel movements, it is essential to consume adequate fibre. In addition, regular bowel movement also ensures the daily excretion of toxins through stool and bile.
Chia Seeds for Diabetes – The effect of Chia seeds on insulin resistance and blood glucose is still a subject of research. We do not have many studies on it, but chia seeds are rich in fibre and may have a positive effect on a patient who has type 2 diabetes.
How to Consume Chia Seeds
Sprinkle Chia seeds on yoghurt, cereals, oatmeal and smoothies. You can also add it to make goodies such as muffins and bread. Vegans use chia seeds as a substitute of egg in baking. When you add a teaspoon of chia seeds to 3 tablespoons water and leave it for a few minutes, it forms a gel that can be used in baking instead of eggs.
*Chia Seeds is readily available in grocery stores.