It is vital to be aware of the health benefits. These are to be obtained from consuming raw fruits and vegetables daily. Therefore, a nutritional powerhouse comes in handy and is described as follows. Chia seeds have come to be referred to as a super-food. And have in the recent past been lauded for its numerous culinary and medicinal qualities. These small seeds, which come from the *Salvia hispanica* plant, have been in use in the past. As part of the food for the people in the region of the Aztecs and Mayans. In today’s world, they are valued in terms of their capacity. To facilitate many aspects of a healthy life. In this article, the opportunity was taken to reveal seven health benefits of chia seeds. And why you should integrate them into your diet.
1. Rich source of nutrients
Chia seeds are nutritionally dense and could be helpfully used in everyday diet. A 28 gram (about 1 ounce) serving of chia seeds contains:
– Fiber:
11 grams
– Protein:
4 grams
– Fat:
9 grams of which 5 grams are omega 3 fatty acids.
– Calcium:
The soybean flour provided 18% of the RDI of protein. However, this may vary depending on the type of bean used in the preparation of the soybean flour.
– Manganese:
Dependent Nutrient Intake should be 30% of RDI.
– Magnesium:
The shareholders’ rights are as follows: 30 percent of RDI.
– Phosphorus:
Thus, in the case of RDI, it is possible to find that 27% of the reference dose.
Also, it contains some amount of zinc, thiamine, riboflavin, and niacin some of the B- group vitamins. Although they are relatively small in size. They provide a lot of nutrients that can be useful to meet the nutrient needs of the day.
2. High in Antioxidants
Antioxidants are chemical substances that help to guard cells. And tissues from harm caused by processes that culminate in aggressive particles known as free radicals. Which causes a whole array of diseases, including cancer, besides aging. Chia seeds are particularly rich in antioxidants that can fight free radicals that have such unhealthy impacts. Specific antioxidants found in chia seeds are chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Which are all known to possess heart-protecting, anti-aging, and anti-cancer pigments. Substituting chia seeds in your meal also gives you a plus in reversing some chronic diseases and other illnesses.
3. Excellent source of fiber
Another major advantage of chia seeds is the fact that they contain so much fiber. The health benefits of Chia Seeds are awesome. It will be observed that a single ounce offers approximately 11 grams of fiber. That is about 40 percent of RDI. Fiber is a very important aid in having a healthy colon. Since it aids in regulating bowel movement and preventing constipation. Furthermore, most of the fiber in chia seeds is soluble. Thus, it swells and turns into a gel-like substance in the stomach. Therefore, taking longer time to digest and thereby helps you not to take more food. This makes chia seeds to be very good for consumption for one who is trying to lose weight. Or whose aim is to consume fewer calories.
4. Supports heart health
It is well appreciated that chia seeds contain high levels of omega-3 fatty acids. Especially alpha-linolenic fatty acid that shows anti-atherogenic properties. Omega-3 fatty acids assist the body in lowering the level of inflammation coupled with pumping down high blood pressure. And reducing the LDL cholesterol levels while boosting the HDL cholesterol levels. These activities reduce the probability of getting cardiovascular diseases such as heart attack and stroke. In addition, it is also a good source of fiber that will help lower cholesterol levels. Thus, it helps to support healthy blood pressure, making it good for the heart.
5. Aids in weight management
For those, who want to follow a diet plan and control their weight, chia seeds might be helpful. Due to the abundance of fiber and protein, they can be used to control portions. Thus leading to a decrease in the total food consumption. This makes chia seeds form a gel when they are in contact with fluids. Which makes the stomach have so much food to handle. Hence reduce the possibility of instance of taking more food than required. Furthermore, studies also reveal that Chia seeds are low glycemic index foods. That is, they gradually raise blood sugar levels which tends to prevent binge eating. And feelings of hunger and weakness associated with consumption of high carbohydrate and high sugar products.
6. Supports bone health
It possesses calcium, magnesium, phosphorus, and protein, which are good nutrients that help in the building and formulation of bones. Surprisingly, chia seeds, gram per gram, contain more calcium than most dairy products. And to that end, are perfect for those who are lactose intolerant or choose a plant-based diet. One should ensure that they have a proper intake of the nutrients. As it helps reduce cases of bone problems like osteoporosis and helps in the production of strong bone. When we are young, even as we grow old, we can still have strong bones.
7. Improves Blood Sugar Control
Proper regulation of blood sugar levels plays a crucial role in the health of a person. Especially for those individuals with diabetes and those with predisposition. The health benefits of Chia seeds are uncountable. The fact that chia seeds are high in fiber and protein. And healthy fats mean the body is not going to experience a blood sugar spike when these seeds are consumed. Some research has demonstrated that the use of chia seeds helps to achieve increased production of insulin. And better regulation of glycemia, so chia seeds are useful for patients with diabetes.
Conclusion
Chia seeds are not only the ‘it’ food of the moment. But they are also one of nature’s many gifts to man. They are indeed packed with so many nutrients and are good for the body in so many ways. They can better the texture and nutrient composition of foods. And from the standpoint of heart and bone health, weight control, and diabetes. They have been shown to pack a nutrient and health punch. Chia seeds are also unique in the sense that they can be applied in baking as a substitute for eggs. Added in yogurt or included in making smoothies. And so, the many scientific endorsements of chia seeds’ healthfulness. Suggests that consumers interested in optimizing their diet and well-being are wise to give them a try.
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